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.
One of the most difficult things to implement is a diet or exercise regiment. According to one study, more than 50% of people will drop out of their exercise program within 6 months. Most of the time, this is a result of our exercise program not meeting expectations. Our hesitations typically come from ourselves - and it's never always one reason.
There are typically multiple reasons as to why we drop out of our exercise and nutrition regiments.
In this post, we are going to go over the five barriers that hold most of us back from fitness.
Let's dive in!
We all witness the initial water weight loss that comes from dieting... it's so cool to drop 5-10lbs in one week when we start.
And then, it slows down... it even stops.
Some people get disheartened from this and believe that it's in their genetics... that the diet didn't work... that no matter what they do, it's useless.
I've been there.
I've tried Intermittent Fasting, Ketogenic, and low-carb diets way before they were cool. To be honest, most of these methods were never sustainable for me in the long-term: I would eventually always stop them. Being that I grew up with a family whose meals were Mediterranean-styled, fruits, vegetables, and complex carbs were always a part of my life.
Sometimes, having trouble eliminating food groups in diets is not because of willpower or discipline... it's because of adherence. To us, adherence is the most important thing in a diet, as it eventually breeds discipline and consistency.
It was not until I incorporated Flexible Dieting that my entire lifestyle changed for the better.
In this post, we will explore the Flexible Dieting system in its entirety. It's a system I have used through quite a few successful fat loss and muscle gain phases since 2013.