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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.
What is the difference between Impulse and Catalyst?
We get this asked every once in a while to new members of the Reforged Legion.
So in this post, I wanted to talk about the differences between these two products: who they are for, what they're made for, and what scenarios you can use them in.
Two new products incoming!
Introducing our Recovery Line!
I’ve had clients in the past tell me they wanted to lose an “x” amount of pounds in one month.
Why the one month?
“I just want it done quickly.”
This is understandable... I have been there. But I've always had bad experiences and problems with fitness goals like this.
They’re always outcome-based. High expectations with a probability that they might not be achieved or accomplished.
Things like “I need to drop 15lbs for my wedding in 2 weeks” are always things that people desire for just a specific moment in their life.
This is one of the reasons why I believe people fail.
We expect so much with our goals, but we don't have systems or processes to get to them.
We need to go beyond this with the formulation with the acceptance of a lifestyle change… and of what I like to call Badass Goals.
