9. Go heavy, go light
It seems that, with chest training especially, guys fall into one of two camps: They’re either always loading up the bar to bench press as heavy as possible, or performing high reps on machine or isolation exercises, denying their muscles the intensity of training heavy. Don Saladino, owner of Drive495, a training facility in New York City that serves celebrities and athletes, says you need to mesh both approaches. “You can develop a bigger chest by lifting heavy weights, which work the type II muscle fibers, and light weights, which hit type I fibers.” This can be done by training the chest twice per week, with a heavy stimulus one day and what Saladino calls a “pump day” four days later. Note that these workouts must be spread out for optimal recovery. On the heavy day do low-rep sets of bench presses, and on the pump day work your machine presses, flyes, and other isolation moves.
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