Hi. First of all i have to excuse for my bad english. So, I just started a new training program, and as usual, i can't get any contact in my pecs. This is the chest and shoulder workout i'm doing:
Activation set for the nervous system; Military press, 3 reps, 40% og 1RM, 4 sets, 30s rest between sets.
Military press,3-5 reps, 5-7 sets, increasing the wheight on each set until technical failure is reached. 30s rest between sets.
Incline Bench press,3-5 reps,5-7sets, starting with the wheight i ended with in the military press, increasing wheight each set. 30s of rest beteen sets.
Bench press,3-5 reps, 5-7 sets starting with the wheight i ended with on the incline bench press, increasing wheight until techical failure, 30s of rest between sets.
If i want to get more contact and put more stress on the pecs, how do you recommend me to do? I thought of two days of chest every week, instead of one? Do you think that i could improve the muscle contact by doing neural charge exercises for the chest every day?