Are you ready to impress people at the gym with a bigger chest?By adding more intensity to your exercise regimen, eating plenty of calories to fuel your workouts, and doing exercises that target your pecs, you can build muscle in a matter of weeks.A big, muscular chest is an impressive accomplishment, whether you want to become a professional bodybuilder or just improve your fitness.
Step 1: The approach to weight training should be very aggressive.
Lifting fast and hard causes muscles to grow faster than lifting slowly.The key to getting bigger chest muscles is "explosive" weight training.You can try timing your workouts instead of counting your reps.If you want to do as many reps as you can during the allotted time period, set a timer for a minute or two.Perfect technique is required for this type of training.It's the most effective way to build muscle.The eccentric is what the push up is in bench press.The arms are brought together in pec flyes by lowering them to the sides.
Step 2: You should try as hard as possible.
You should take a more intense approach to working out.In order to grow, muscles need to be challenged.You should be lifting as much weight as you can.If you are lifting enough to challenge yourself, you will see muscle growth.If you want to know how much weight you should be lifting, try different weights and see if you can lift 10 times.It's too heavy if you only lift a weight 6 or so times.It's too light if you can lift it 15 times.If you're a beginner, working with a trainer is a good idea.Make sure you don't push yourself too hard.
Step 3: It is a good idea to check your weight target every couple weeks.
Gradually moving on to heavier weights is a method of weight training.If you can handle a little more weight, then you should.It's not helpful to push yourself to exhaustion or to risk injury, but it is good to find that sweet spot where your workout is doable but challenging.
Step 4: Rest your muscles effectively.
It's not a good idea to work out your chest muscles every day.They need time to recover and build up strength.On the days when you don't exercise your pecs, work on your legs or back.If you don't get a good night's sleep, your muscles will not repair themselves after workouts.
Step 5: Moderate cardio should be kept up.
Weight training cannot provide the benefits of cardiovascular exercises like running, biking, swimming, and team sports.Cardio sessions that last at least 30 minutes five days a week are what you should aim for now.If cardio is getting in the way of your lifting, do weight training first and then cardio second.
Step 6: Bench presses can be done.
The bench press is the most effective way to build a big chest.Lifting heavy weights with few reps is the best way to build muscle.This exercise can be performed with a bench press machine, barbell or dumbbell.Someone can spot you.If you're lifting to failure, you need a spotter to catch the weight for you.Make sure that person knows how to catch things.You can lift a weight up to 10 times.Lie on your back.The bar has hands that are slightly wider than the shoulder width.Lower the bar slowly.Return to the starting position.Continue until you have reached failure or 5 to 7 times.Rest for a while, then do 2 more sets.Add more weight if you can do 10 reps easily.
Step 7: Use a cable station to do flyes.
Lighter weights can be used for this exercise.The weight limit is determined by your shoulder, which is the pivot of a long lever.Lie on your back with a dumbbell or cable handle in your hand.Place your arms in front of you.Lower your hands to either side of your body by keeping your arms extended.Return to the starting position.3 sets of 10 to 12 are repeated.You can do 12 reps easily if you increase weight.
Step 8: Set at least two or more exercises in order.
If you do one exercise right after another, you'll force your muscles to work harder.They can help build up muscle.After doing 10 reps of the flat bench press, go immediately to dumbbell flyes and perform as many reps as you can.Follow the bench press with as many push-ups as you can.
Step 9: Drop sets are a good idea.
The weight should be reduced on each successive set for a drop set.At least 10 reps of the bench press or flyes are required.Remove 10 pounds and do the exercise again.Remove 10 pounds and do the exercise again.
Step 10: Push-ups.
Push-ups are for maximum benefits.The classic move is to space your hands farther than shoulder width apart, shoulder-width apart or close together.Feet should be placed on the floor or on a bench for incline push-ups.Push yourself to fail.
Step 11: Do dips.
These can be performed on a dip bar.When you feel a stretch in your chest, hold yourself upright between the bars or chairs and bend your elbow and lower your body.Go back to the starting position.Tie a weight plate around your waist or grasp a dumbbell between your knees for added benefit.
Step 12: Pullups or chin-ups can be done.
Pull-ups don't increase the size of your chest, but they strengthen the back and stomach.Chin-ups with arms closer together in an underhand grip do engage your pectoralis major, but still focus on other muscles.
Step 13: Don't forget to eat a lot of healthy food.
Your body will consume muscle if you don't eat enough calories.If you want to gain muscle, you need to create a surplus of calories.Simple sugars and fats don't provide long-term energy and can encourage fat gain.A balanced diet includes whole grains, meat, fish, eggs, and tofu.Fruits and veggies are high in fiber.Fast food is laden with nitrates and hormones, as well as salty snack foods.
Step 14: Don't eat less than three meals per day.
Your body needs a lot of fuel when you focus on muscle growth.It's not going to cut it if you eat three regular-sized meals a day.Add two more meals, each with a different source of food.When you see your chest getting bulkier, you'll be happy because you may have to eat more than you actually feel hungry for.If you want to gain muscle weight, portion sizes should be increased.If you want to lose weight, keep portion sizes under control.Before you work out, eat a healthy meal.If you want to have a healthy snack, go for brown rice, beans, or quinoa.After you work out, eat another meal to strengthen your muscles.
Step 15: It's important to drink a lot of water.
You should be drinking at least 8 glasses a day to keep you hydrated and to help your muscles process the food you eat.Water is needed before and after a workout.
Step 16: You should take supplements.
Along with supplements, big muscle growth can be helped.The body produces a naturalidase to promote muscle growth and strength.The recommended dosage has been shown to help muscles get bigger.