There are several ways you can perform exercises for your chest and biceps, including free-weight training and body-weight training. Both of these methods help you increase muscle definition and improve total-body strength. You can perform either of these with isolation training, in which you train a particular muscle group, or with integration training that incorporate other body parts to move with your chest and biceps, suggests the National Academy of Sports Medicine.
Multiple-set System
The multiple-set system involves performing one exercise at a time with multiple sets of repetitions, which usually falls in a range of two to four sets of six to 15 repetitions. If you wish to increase muscle growth, perform three sets of nine to 12 reps, suggests the National Academy of Sports Medicine. For strength and power, perform three to four sets of six to eight reps. For muscular endurance, perform two or three sets of 10 to 15 reps. In a sample routine, you can perform one set of dumbbell chest press, rest for 20 to 30 seconds, and repeat the exercise for two or three more sets. This applies to almost all exercises.
Supersets
In a superset, you perform two exercises that train opposing muscle groups or movement patterns without rest between the exercises. This method improves muscular growth and stamina and saves you time your workout. You can perform a set of pushups followed by a set of arm curls with dumbbells without rest between exercises. Rest for 30 seconds between the superset, and repeat the exercise routine again. Or you can perform a chest exercise consecutively with a lower body exercise or a back exercise.
Power Endurance
Power endurance training is where you perform one set of strength exercise followed by a set of power exercise that trains a similar movement pattern or muscle group. This method also elicits high muscle growth as well as improving muscular stamina and decreasing recovery time. For example, you can perform a set of dumbbell chest press or pushups, which are strength exercises, followed by a set of medicine ball chest pass or power pushups, which are power exercises. Because of the high intensity nature of the training, the National Academy of Sports Medicine recommends that you train on two or three nonconsecutive days a week for four weeks.
Warning
Too much chest and biceps work can cause postural problems and muscle imbalances that cause movement dysfunction and pain, explains fitness professional Anthony Carey, author of "The Pain-Free Program." Training mostly these muscle groups causes the chest and anterior shoulders to pull your upper spine forward, and reduces your arms' ability to fullly extend. This can lead to pain in your lower back, jaw and neck, weak abdominal muscles and spine, and spine diseases. One way to prevent these disorders is to stretch your chest and biceps while strengthening your triceps, back and posterior shoulders.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "The Pain-Free Program"; Anthony B. Carey; 2005
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