In Episode 30 of The Reaching Max Potential Podcast, we delve into the best exercises for building chest mass. Discover the science behind effective chest workouts, including essential exercises like bench press, incline bench press, dumbbell presses, dips, and cable crossovers. Learn the importance of progressive overload, optimal training volume, and nutritional strategies to maximize muscle growth. Tune in for practical tips to enhance your chest workouts and achieve impressive gains, supported by research and expert insights.
REFERENCES
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Jeff Nippard. (n.d.). Retrieved from https://www.youtube.com/user/JeffNippard
Lehman, G. J., Buchan, D. D., Lundy, A., Myers, N., & Nalborczyk, A. (2014). Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. Dynamic Medicine, 3(1), 4.
Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism, 36(5), 647-654.
Saeterbakken, A. H., & Fimland, M. S. (2013). Electromyographic activity and 6RM strength in bench press on stable and unstable surfaces. Journal of Strength and Conditioning Research, 27(4), 1101-1107.
Schick, E. E., Coburn, J. W., Brown, L. E., Judelson, D. A., Khamoui, A. V., Tran, T. T., & Uribe, B. P. (2010). A comparison of muscle activation between a Smith machine and free weight bench press. Journal of Strength and Conditioning Research, 24(3), 779-784.
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
Schoenfeld, B. J. (2016). Science and Development of Muscle Hypertrophy. Human Kinetics.
Snyder, B. J., & Fry, W. R. (2012). Effect of verbal instruction on muscle activity during the bench press exercise. Journal of Strength and Conditioning Research, 26(9), 2394-2400.
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