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Entwickelt sich Ihr Torso nicht? Sehen Sie, wie Sie trainieren können!
Krafttraining
Ganzkörper
Stärke
Ganzkörperliche Übung
Gesamtkörperkraft
David Janitzek
Autor
2026-03-25
Datum
4 Min. Lesezeit
article.read_time
8
Kapitel
Die Brustmuskulatur ist wahrscheinlich eine der Muskelgruppen, auf die sich die meisten Menschen verlassen... einige trainieren häufiger, andere seltener... und am Anfang eines Krafttrainingsabenteuers ist nicht viel Aufwand erforderlich, damit der gesamte Körper wächst.
Why is the chest not developing?
Istnieje wiele możliwych przyczyn. Zazwyczaj jest to brak stosowania odpowiedniej metody i zastosowanie zbyt wysokich obciążeń treningowych. Usunięcie tych przyczyn jest proste, dlatego nie opisywałem tego szczegółowo. Skupiam się na sytuacji, w której nasze ciało adaptuje się do określonych schematów treningowych. Kiedy zwykły postęp, zarówno z serii na serię, jak i z treningu na trening, nie jest wystarczający.
Relative regression method
The relative regression method involves performing a working series of a specific exercise with a weight below the maximum within a range of 5/6 repetitions, where each subsequent series is performed by subtracting 10–20% of the weight and executing the maximum number of repetitions without reaching muscle failure. This process can be repeated multiple times, with the amount taken from the bar after the first series depending on the number of planned series for the exercise. Here is a simple example: Barbell squats (5 series): – warm-up series 25–30 repetitions; – 1st working series 5 x 90 kg (the fifth repetition is performed with the greatest effort); – 2nd working series 9 x 75 kg; – 3rd working series 12 x 60 kg; – 4th working series 16 x 50 kg; – 5th working series 35 kg – repetitions are performed until complete muscle failure. This method can be applied to any exercise, as long as we do not forget the appropriate warm-up. The pause between the series is adjusted according to our preferences.
Double and triple linked sets method
This is a simple technique that is commonly used by gymnasts of the so-called Golden Age of bodybuilding. It is a method that puts a heavy strain on the nervous system and not everyone has the ability to train in this way. It involves performing 2-3 exercises with sustained effort. This requires prior preparation of positions and assurance that the equipment will not be occupied by another trainer. An example of a training set can look like this: Incline bench press with dumbbells with a positive inclination 12 repetitions + dips without weight 10 repetitions + pulling on cables in the door 20 repetitions. We perform 3 or 4 such sets. In this case, we do not apply the regression or progression method. In each exercise and each series, we use the same weight and try to maintain the same range of repetitions.
Multiple mass reduction method
It is one of the most intense training techniques. It consists in that while performing a certain exercise (e.g. lifting dumbbells on a positive slope) we do each set with a weight reduction. How does this look in practice? I describe it below: – We start with 30 kg dumbbells and do 8 repetitions; – Without a break we switch to 25 kg dumbbells and do as many repetitions as possible; – We switch to 20 kg dumbbells and do as many repetitions as possible. That's how one series looks like. We can do 2-3 or 4 series, making progress from series to series (in the first series we start with 30 kg dumbbells, in the third for example with 37 kg dumbbells). Before training, the muscles and joints should be well warmed up.
Breathing and Breaks Method
This method involves inserting breaks during the execution of exercise sets to restore natural breathing rhythm and allow for a greater number of repetitions or the application of a higher load. Below, I provide an example for the exercise of bench pressing on a flat bench. We perform 8 repetitions with a weight of 100 kg, then set the barbell down for about 20-30 seconds. After a brief pause, we continue with the repetitions until our strength gives out. We then rest again for 25-30 seconds and continue with the exercise. The series ends when we are unable to perform even one correct repetition after 30 seconds of rest.
The ideal selection of exercises
Applying new and yet untested training methods is not the only matter. First, we need to learn about our body and focus on many of its aspects. If a specific exercise is not effective, why do we even practice it? We choose only those methods that work for us. We change exercises, range of motion, loads, and repetitions. We continuously conduct experiments, combining different elements. With the proper nutrition plan, the training method works as long as it stops delivering the desired results.
Nourishment and regeneration as the priority
The below-mentioned previously discussed methods for exiting a plateau impose a significant burden not only on the muscular system but also considerably weaken the nervous system. While the former can quickly recover, the latter unfortunately cannot. Hence, nourishment and regeneration with an adequate amount of protein and calories are essential. Regardless of the method, it should not be employed for longer than 5-6 weeks to avoid overtaxing the nervous system, from which it is difficult to later regain balance.
Deductions
There exists a considerable number of techniques that can effectively stimulate each chest cage to grow appropriately... After many years of training, we possess a sufficiently deep understanding of our body to quickly respond to its signals... The methods described above are undoubtedly a solution for experienced and brave athletes, however, I assure you that it's worth trying them out... they indeed work!
