{"id":105,"date":"2019-09-29T22:12:21","date_gmt":"2019-09-29T19:12:21","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/keskin-hatli-gogusler-8x8-yagsiz-kas-buyumesi-icin-gogus-antrenmani-programi-gucluyasa\/"},"modified":"2020-09-14T15:07:03","modified_gmt":"2020-09-14T12:07:03","slug":"keskin-hatli-gogusler-8x8-yagsiz-kas-buyumesi-icin-gogus-antrenmani","status":"publish","type":"post","link":"https:\/\/www.gucluyasa.com\/en\/sharp-lined-8x8-boobs-to-lean-muscle-growth-on-the-chest-workout-new\/","title":{"rendered":"Sharp Line Breasts | Chest Training Program for 8 \u00d7 8 Lean Muscle Growth"},"content":{"rendered":"
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You probably think that it is impossible to gain volume and stay lean at the same time. But you may be wrong.<\/span><\/div>\n<\/div>\n
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This program focuses on the training program created by a man called Vince Gironda. Vince argues that as long as you follow this simple routine of him, you can simultaneously gain volume and keep fat away from your abdominal muscles.<\/p>\n

Antrenman program\u0131 8×8 \u015feklinde yap\u0131l\u0131yor. Basit\u00e7e anlatmak gerekirse egzersizleri 8 tekrardan olu\u015fan 8 set halinde yap\u0131yorsunuz. 1MT (maksimum 1 tekrar yapabildi\u011finiz a\u011f\u0131rl\u0131k) a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n %70\u2019ini kullan\u0131n ve setler aras\u0131nda maksimum 30 saniye mola verin.<\/p>\n

Short break times give the body a little time to recuperate, allowing you to tear your muscles thoroughly, causing you to almost never do the last repetition.<\/p>\n

Are you struggling?<\/strong> Try our 8 \u00d7 8 chest training version.<\/p>\n<\/div>\n

Exercise #1: Barbell Bench Press<\/h2>\n
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\"Sharp<\/a>

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Work with a scout for maximum safety.<\/div>\n<\/div>\n<\/div>\n
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Exercise Tips<\/h3>\n<\/div>\n<\/div>\n
Get one scout, considering you can miss it again.
1MT\u2019nizin %70\u2019i kadar a\u011f\u0131rl\u0131k kullan\u0131n.<\/div>\n
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Exercise<\/h3>\n<\/div>\n<\/div>\n
Kald\u0131r\u0131n Lift the bar from the gears and slowly lower it to your chest without touching it completely (3 seconds)
Indir After lowering it to your chest, lift it up until your elbows lock without stopping. (1-2 seconds)
\u2713 Repeat this exercise for 8 repetitions.
\u2713 Rest for 20-30 seconds and so on until 8 sets are over.

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If you fail to do 8 reps per set, don't worry. Try not to fall below 5 reps alone. If you fall, then reduce the weight in the next workout.<\/p>\n

If your muscles are burning, you are doing it right!<\/p>\n<\/div>\n

Exercise #2: Dumbbell Flat Bench Fly<\/h2>\n
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\"Sharp<\/a>

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Lower your arms at a wide angle until you feel the strain on your chest.<\/div>\n<\/div>\n<\/div>\n
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Exercise Tips<\/h3>\n<\/div>\n<\/div>\n
Yine 1MT a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n %70\u2019ini kullan\u0131n.<\/div>\n
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Exercise<\/h3>\n<\/div>\n<\/div>\n
Uz Lie on your back on the flat bench. Let the dumbbells be shoulder-width wide on you and your palms facing each other. This is your starting position.
Indirin Lower your arms at a wide angle until you feel the strain on your chest with a slight bend in your elbows.
\u2713 Return to the starting position.
\u2713 Do the same 8 repetitions.
\u200b
Rest for 20-30 seconds, try to do 8 reps for 8 sets.<\/div>\n

Exercise #3: Incline Dumbbell Press<\/h2>\n
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\"Sharp<\/a>

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Lower the weights slowly and in a straight line.<\/div>\n<\/div>\n<\/div>\n
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Exercise Tips<\/h3>\n<\/div>\n<\/div>\n
\u200b1MT a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n %70\u2019ini kullan\u0131n.<\/div>\n
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Exercise<\/h3>\n<\/div>\n<\/div>\n
\u00dcst\u00fc Lie on your back on the Incline bench (inclined 30 degrees). Lift the two dumbbell palms with your palms facing up. This is your starting position.
Indirin Lower the weights slowly and in a straight line and lift them back to shoulder level.

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Repeat this 8 times for 8 sets, resting between sets for 20-30 seconds.<\/p>\n<\/div>\n

Exercise #4: Decline Smith Machine Press<\/h2>\n
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\"Sharp<\/a>

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Now your heart is beating madly and your chest must be burning incredibly.<\/div>\n<\/div>\n<\/div>\n
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Exercise Tips<\/h3>\n<\/div>\n<\/div>\n
\u200b1MT a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n %70\u2019ini kullan\u0131n.<\/div>\n
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Exercise<\/h3>\n<\/div>\n<\/div>\n
Alt\u0131na Place the decline bench (30 degrees outward sloping) beneath the Smith Machine. Place the bar at the right height where you can lie comfortably when your arms are wide open while you lie down.
Olsun Let your grip be slightly wider than the shoulder width, lift the bar from the gears and lower it in a controlled manner until it lightly touches your chest.
Durak Pause for 1 second and return to the starting position.

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Rest only 20-30 seconds between sets and repeat the same 8 times for 8 sets.<\/p>\n<\/div>\n

Exercise #5: Incline Cable Flies<\/h2>\n
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\"Sharp<\/a>

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This is the finishing exercise.<\/div>\n<\/div>\n<\/div>\n
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Exercise Tips<\/h3>\n<\/div>\n<\/div>\n
\u200b1MT a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n %70\u2019ini kullan\u0131n.<\/div>\n
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Exercise<\/h3>\n<\/div>\n<\/div>\n
Inc Place the incline (45 degree inward inclined) bench stand between the two pulleys.
Tutarak Hold the handles on each hand, reach for the coffee table and pull the weight with your hands towards the front of your face in shoulder width.
Lar\u0131n\u0131z\u0131 Open your arms at a wide angle until you feel the strain on your chest with a slight bend in your elbows.
\u2713 Return your arms back to their starting position.

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Finish 8 sets until you miss again, resting for only 20 seconds between sets.<\/p>\n<\/div>\n

Result<\/h2>\n
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\"Sharp<\/a><\/div>\n<\/div>\n
You've finally completed this incredibly hard chest workout. Be prepared to be in pain for days!

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You can also try this routine for your biceps and triceps to create a real pump.<\/p>\n

If you want to keep your body fat low and gain volume, this training program is for you. However, if you are currently pursuing strength, it is best to leave this workout for another time.<\/p>\n

If you decide to follow this program, be ready to burn!<\/p>\n<\/div>\n

For other training programs and bodybuilding advice body building<\/a> check out our page!<\/em><\/div>\n
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Share This Article <\/h2>\n\n\n\n
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","protected":false},"excerpt":{"rendered":"

You probably think that it is impossible to gain volume and stay lean at the same time. But you may be wrong. This program focuses on the training program created by a man called Vince Gironda. Vince argues that as long as you follow this simple routine of him, you can simultaneously gain volume and keep fat away from your abdominal muscles. The training program is done as 8 \u00d7 8. [...]<\/p>","protected":false},"author":1,"featured_media":404,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"qubely_global_settings":"","qubely_interactions":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[9,32,30,7],"tags":[99,55,97,100,61],"aioseo_notices":[],"qubely_featured_image_url":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",694,462,false],"landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",694,462,false],"portraits":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",481,320,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",694,462,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",694,462,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",694,462,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",694,462,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",694,462,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",481,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",694,462,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",694,462,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",694,462,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig-600x399.jpg",600,399,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg",600,399,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig-100x100.jpg",100,100,true]},"qubely_author":{"display_name":"G\u00fc\u00e7l\u00fcya\u015fa","author_link":"https:\/\/www.gucluyasa.com\/en\/author\/gucluyasa\/"},"qubely_comment":1,"qubely_category":"Antrenmanlar<\/a> G\u00f6\u011f\u00fcs<\/a> Kas Gruplar\u0131na G\u00f6re Antrenmanlar<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"B\u00fcy\u00fck ihtimalle ayn\u0131 anda hem hacim kazanman\u0131n hem de ya\u011fs\u0131z kalman\u0131n imkans\u0131z oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyorsunuz. Ama yan\u0131l\u0131yor olabilirsiniz. Bu program Vince Gironda denen bir adam taraf\u0131ndan yarat\u0131lm\u0131\u015f antrenman program\u0131na odaklan\u0131r. Vince kendisinin bu basit rutinini takip etti\u011finiz s\u00fcrece ayn\u0131 anda hem hacim kazan\u0131rken hem de kar\u0131n kaslar\u0131n\u0131zdan ya\u011flar\u0131 uzak tutabilece\u011finizi savunuyor. Antrenman program\u0131 8×8 \u015feklinde yap\u0131l\u0131yor.…","yoast_head":"\nKeskin Hatl\u0131 G\u00f6\u011f\u00fcsler | 8x8 Ya\u011fs\u0131z Kas B\u00fcy\u00fcmesi \u0130\u00e7in G\u00f6\u011f\u00fcs Antrenman\u0131 Program\u0131 - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"B\u00fcy\u00fck ihtimalle ayn\u0131 anda hem hacim kazanman\u0131n hem de ya\u011fs\u0131z kalman\u0131n imkans\u0131z oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyorsunuz. Ama yan\u0131l\u0131yor olabilirsiniz. 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Bu program Vince Gironda denen bir adam taraf\u0131ndan yarat\u0131lm\u0131\u015f antrenman program\u0131na odaklan\u0131r.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.gucluyasa.com\/en\/sharp-lined-8x8-boobs-to-lean-muscle-growth-on-the-chest-workout-new\/\" \/>\n<meta property=\"og:site_name\" content=\"G\u00dc\u00c7L\u00dcYA\u015eA\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/www.facebook.com\/gucluyasaTR\" \/>\n<meta property=\"article:published_time\" content=\"2019-09-29T19:12:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-09-14T12:07:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"694\" \/>\n\t<meta property=\"og:image:height\" content=\"462\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@gucluyasa\" \/>\n<meta name=\"twitter:site\" content=\"@gucluyasa\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"G\u00fc\u00e7l\u00fcya\u015fa\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.gucluyasa.com\/#organization\",\"name\":\"G\\u00dc\\u00c7L\\u00dcYA\\u015eA\",\"url\":\"https:\/\/www.gucluyasa.com\/\",\"sameAs\":[\"http:\/\/www.facebook.com\/gucluyasaTR\",\"http:\/\/www.instagram.com\/gucluyasa\",\"http:\/\/www.linkedin.com\/gucluyasa\",\"http:\/\/www.youtube.com\/gucluyasa\",\"http:\/\/www.pinterest.com\/gucluyasa\",\"https:\/\/twitter.com\/gucluyasa\"],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.gucluyasa.com\/#logo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/Vectorel_blue_bold-1024x266-e1570051781725.png\",\"contentUrl\":\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/Vectorel_blue_bold-1024x266-e1570051781725.png\",\"width\":550,\"height\":143,\"caption\":\"G\\u00dc\\u00c7L\\u00dcYA\\u015eA\"},\"image\":{\"@id\":\"https:\/\/www.gucluyasa.com\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.gucluyasa.com\/#website\",\"url\":\"https:\/\/www.gucluyasa.com\/\",\"name\":\"G\\u00dc\\u00c7L\\u00dcYA\\u015eA\",\"description\":\"KAS YAPMANIN VE K\\u0130LO VERMEN\\u0130N EN G\\u00dc\\u00c7L\\u00dc ADRES\\u0130\",\"publisher\":{\"@id\":\"https:\/\/www.gucluyasa.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.gucluyasa.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.gucluyasa.com\/keskin-hatli-gogusler-8x8-yagsiz-kas-buyumesi-icin-gogus-antrenmani\/#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg\",\"contentUrl\":\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/keskin-hatli-gogusler-grafikler-0-hq_1_orig.jpg\",\"width\":694,\"height\":462},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.gucluyasa.com\/keskin-hatli-gogusler-8x8-yagsiz-kas-buyumesi-icin-gogus-antrenmani\/#webpage\",\"url\":\"https:\/\/www.gucluyasa.com\/keskin-hatli-gogusler-8x8-yagsiz-kas-buyumesi-icin-gogus-antrenmani\/\",\"name\":\"Keskin Hatl\\u0131 G\\u00f6\\u011f\\u00fcsler | 8x8 Ya\\u011fs\\u0131z Kas B\\u00fcy\\u00fcmesi \\u0130\\u00e7in G\\u00f6\\u011f\\u00fcs Antrenman\\u0131 Program\\u0131 - G\\u00dc\\u00c7L\\u00dcYA\\u015eA\",\"isPartOf\":{\"@id\":\"https:\/\/www.gucluyasa.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.gucluyasa.com\/keskin-hatli-gogusler-8x8-yagsiz-kas-buyumesi-icin-gogus-antrenmani\/#primaryimage\"},\"datePublished\":\"2019-09-29T19:12:21+00:00\",\"dateModified\":\"2020-09-14T12:07:03+00:00\",\"description\":\"B\\u00fcy\\u00fck ihtimalle ayn\\u0131 anda hem hacim kazanman\\u0131n hem de ya\\u011fs\\u0131z kalman\\u0131n imkans\\u0131z oldu\\u011funu d\\u00fc\\u015f\\u00fcn\\u00fcyorsunuz. Ama yan\\u0131l\\u0131yor olabilirsiniz. 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ihtimalle ayn\u0131 anda hem hacim kazanman\u0131n hem de ya\u011fs\u0131z kalman\u0131n imkans\u0131z oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyorsunuz. Ama yan\u0131l\u0131yor olabilirsiniz. Bu program Vince Gironda denen bir adam taraf\u0131ndan yarat\u0131lm\u0131\u015f antrenman program\u0131na odaklan\u0131r. Vince kendisinin bu basit rutinini takip etti\u011finiz s\u00fcrece ayn\u0131 anda hem hacim kazan\u0131rken hem de kar\u0131n kaslar\u0131n\u0131zdan ya\u011flar\u0131 uzak tutabilece\u011finizi savunuyor. Antrenman program\u0131 8×8 \u015feklinde yap\u0131l\u0131yor.…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/posts\/105"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/comments?post=105"}],"version-history":[{"count":0,"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/posts\/105\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/media\/404"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/media?parent=105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/categories?post=105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/en\/wp-json\/wp\/v2\/tags?post=105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}