A big chest doesn't have to be impossible. It doesn't matter if you've always been the frailest little guy in the litter - you too can have a superman torso by building muscle mass. This article will show how you too can build chest muscles effectively with discipline and the right tools.
If you're planning to get massive, you need to increase the food you are taking each day. Your goal should be at around 3,000 to 6,000 calories a day. This seems like a lot but really, the first step to a bulky and muscular physique is to gain enough weight so you have something to work with when you hit the gym. Get your calories from healthy sources and that means loading up on lean meat, chicken and fish.
In building muscle mass, it is vital for you to keep track (at least in the earlier stage) of your calorie intake. The ratio for this should be 50% carbohydrates, 30% protein and 20% fat. Useful tip: a gram of protein and carbohydrates both are equal to four calories while a gram of fat is equal to nine calories.
As soon as you have your food plan in, let us concentrate on the next part of getting a great chest which is the appropriate workout regimen for you. Always start your training with thorough stretching and a sufficient warm up to get the blood flowing to the rest of your body. This prepares it for exercise, even optimizes the condition of your body so it will be prepared for the incoming barrage of physical pain and soreness.
If you are a beginner, start with higher repetitions and lower weights. An example of a program you can use is this: 3 sets, 12 reps of bench press using 40 lbs; 3 sets, 12 reps of dumbbell flyes using 10 lbs; and 3 sets, 12 reps of dumbbell pullovers using 20 lbs. In a few weeks, add to your program by incorporating: 3 sets, 12 reps of incline bench press using 30 lbs; and 3 sets, 12 reps decline bench press using 20 lbs. Keep track of your improvement. Eventually you need to lift higher weight loads and lower your reps.
Keep your body challenged to perform its best by altering your workout program every few weeks. Train your chest muscles using different angles (flat, incline, decline) to give it a better burn. Dumbbell flyes isolate the pecs effectively so always have a variation of this in your routine.
Observe that you do not risk under training your other body parts even if your main objective is to build chest muscles. You don't want to be the man with a barrel chest walking around in chopsticks legs right? Set aside two to three days training the other muscle groups.
Concentrate on building muscle mass, have a healthy diet and perform the exercises in the right form and position - you will soon achieve that wide, muscled chest everybody wants. One last thing you should never forget - enjoy! A great workout is a rewarding experience for those who keep on until they see the results. Work hard and don?t give up, you won't regret it.
If you're planning to get massive, you need to increase the food you are taking each day. Your goal should be at around 3,000 to 6,000 calories a day. This seems like a lot but really, the first step to a bulky and muscular physique is to gain enough weight so you have something to work with when you hit the gym. Get your calories from healthy sources and that means loading up on lean meat, chicken and fish.
In building muscle mass, it is vital for you to keep track (at least in the earlier stage) of your calorie intake. The ratio for this should be 50% carbohydrates, 30% protein and 20% fat. Useful tip: a gram of protein and carbohydrates both are equal to four calories while a gram of fat is equal to nine calories.
As soon as you have your food plan in, let us concentrate on the next part of getting a great chest which is the appropriate workout regimen for you. Always start your training with thorough stretching and a sufficient warm up to get the blood flowing to the rest of your body. This prepares it for exercise, even optimizes the condition of your body so it will be prepared for the incoming barrage of physical pain and soreness.
If you are a beginner, start with higher repetitions and lower weights. An example of a program you can use is this: 3 sets, 12 reps of bench press using 40 lbs; 3 sets, 12 reps of dumbbell flyes using 10 lbs; and 3 sets, 12 reps of dumbbell pullovers using 20 lbs. In a few weeks, add to your program by incorporating: 3 sets, 12 reps of incline bench press using 30 lbs; and 3 sets, 12 reps decline bench press using 20 lbs. Keep track of your improvement. Eventually you need to lift higher weight loads and lower your reps.
Keep your body challenged to perform its best by altering your workout program every few weeks. Train your chest muscles using different angles (flat, incline, decline) to give it a better burn. Dumbbell flyes isolate the pecs effectively so always have a variation of this in your routine.
Observe that you do not risk under training your other body parts even if your main objective is to build chest muscles. You don't want to be the man with a barrel chest walking around in chopsticks legs right? Set aside two to three days training the other muscle groups.
Concentrate on building muscle mass, have a healthy diet and perform the exercises in the right form and position - you will soon achieve that wide, muscled chest everybody wants. One last thing you should never forget - enjoy! A great workout is a rewarding experience for those who keep on until they see the results. Work hard and don?t give up, you won't regret it.
About the Author:
Emmanuel Palmer shares his knowledge on how to build chest muscles fast. Find great articles on the most effective Weight Lifting Workout today.
No comments:
Post a Comment