You can build a great chest without drugs. It just takes a bit of know-how, hard work, and patience. The strategy is simple enough:
1. Focus on lifting heavy weights in your chest workouts.
If you want your chest to get big and strong, you’ll want to focus on the 4 to 6 or 5 to 7 rep range.
2. Focus on the chest exercises that safely allow for progressive overload.
As a natural weightlifter, you can take this to the bank: if you don’t continue to get stronger, you won’t continue to get bigger.
The number one rule of natural muscle building is progressive overload, which means adding weight to the bar over time.
Another aspect of your chest training that you have to get right is volume, or the total amount of reps you do each week. This is especially important when you’re doing a lot of heavy weightlifting because the general rule is this:
The heavier the reps, the fewer you can do each week.
Heavier weights necessitate more recovery, which means you can’t do as many reps every week as with lighter weights without risking overtraining.
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