by Tony Gjokaj February 23, 2020 3 min read
One of our goals at Reforged is to simplify fitness so that people can leverage it to transform their lives. This will allow us to create positive habits overtime.
The Chest is one of those beach muscles everyone wants and strives to develop. When I think of the Chest, I think of Arnold Schwarzenegger's iconic side-chest pose.
Now there are various strategies and methods to target the chest, and some of them typically get complicated.
In this blog post, we simplify the chest so that you may optimize its development!
The Chest consists of two major muscle groups: the Pectoralis Major and Pectoralis Minor. These muscles allow the shoulder joint and our arms to move in its various directions.
Many people will segment their chest into an “upper, middle and lower pec”. However, there are many ways to effectively segment your chest.
Our strategies consist of many ways to optimize chest development. Please note that most are suggestions and are based upon a general population from scientific research.
Instead of targeting an upper, middle, and lower pec, we typically strategize our chest sessions in this way:
The following exercises can be Barbell or Dumbbell exercises:
Chest Dips can be added as a pressing exercise. For some people, weighted dips can really add development to the chest.
Recall that Chest Isolation exercises really focus on "squeezing" the chest. We typically recommend choosing the isolation exercises that benefit you the most.
To summarize, we recommend that we train your chest with 12-20 sets weekly. This would equate to training your chest 2-3x weekly. To optimize your chest training, you should train your chest from various angles. We can do this in the following way:
As you can see here, the chest is a simplistic muscle to train. If you constantly progress while targeting these angles, you will develop a solid chest over time.
If you have any questions or additional information, let's keep the discussion going and throw it in the comments before.
Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.
by Tony Gjokaj July 26, 2021 3 min read
What are the benefits of getting direct sun exposure?
Our human skin "runs" (for lack of better word) on a serotogenic system. This means that it is capable of producing serotonin. Sunlight exposure helps produce serotonin.
Serotonin is a neurotransmitter that regulates our mood, digestion, bone density, and sleep. It is synthesized from tryptophan as a result of Vitamin D, which is synthesized from sun exposure.
So in this post, we are going to explore what this means to us and why sunlight exposure benefits us.
Let's dive in!
by Tony Gjokaj July 19, 2021 3 min read
In our quest to find what is leading to the decline in testosterone in men, we look towards the lifestyle choices encountered in our society today.
While we are all about optimal performance, some of us will sacrifice sleep, proper eating habits, and exercise for career performance.
One of the most neglected factors in this pursuit is sleep... and sleep is one factor that can have a large impact on testosterone.
So in this post, we are going to go over how sleep impacts your testosterone levels.
Let's dive in!
by Tony Gjokaj July 14, 2021 4 min read
When it comes to testosterone production, many men scour the internet in hopes of finding various ways to improve testosterone naturally.
The big secret about all of this is that it is well within our grasp for most of us.
Nutrition, for example, can play a huge part in testosterone production and is essential to optimize.
So in this post, we are going to talk about nutrition and how we can use it to optimize our testosterone levels.
Let's dive in!
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