by Tony Gjokaj February 23, 2020 3 min read
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.
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj November 16, 2023 2 min read
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In recent years, scientists have started to discover that depression is not just a "chemical imbalance".
It's much more complex than that, and a lot of evidence is pointing towards positive habits helping to alleviate or reduce the risk of depression.
by Tony Gjokaj November 14, 2023 3 min read
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It is characterized by difficulty falling asleep, staying asleep, or both, despite the opportunity for adequate sleep.
This can lead to decreased energy levels, mood disturbances, decreased performance at work or school, and can negatively impact overall health and quality of life.
If you're tossing and turning at night, you're not alone.
In this post, we are going to go over the 5 natural ways to ease insomnia.
Let's dive in!
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Despite its importance, many people do not get enough magnesium from their diets alone.
This is where supplements like magnesium glycinate can be helpful.
Magnesium glycinate is a highly bioavailable form of magnesium that is easily absorbed by the body and has several potential health benefits.
In this post, we'll explore the benefits of magnesium glycinate and why it may be a valuable addition to your overall health and wellness plan.
Let's dive in!