Well, do you want a chest like a superhero? Building muscle mass is the answer to getting the great physique you’ve always wanted. Don’t fret if you’ve always been the stick skinny boy in your class – if you have the determination, fortitude and discipline, you too can build chest muscles worthy of a superhero.
For those of you who have started training, you will need to raise your calorie intake every day. You need to take 3,000 up to 6,000 calories a day – yes, that sounds like a huge amount of calories but the goal here is to gain as much weight quickly so you can translate this into big, bulky muscles when you hit the gym. Do not use this as a license to pig it out on burgers and chocolate cakes each day of the week. Your nutritional diet should comprise of high protein and low fat sources of food like chicken, lean meat and fish.
For those looking to building muscle mass, the calories of their nutritional plan should have a ratio of about 50% carbohydrates, 30% protein and 20% fat. It would be useful to know that a gram of fat is equal to nine calories while one gram of protein and carbohydrates are both equal to four calories. You only have a little window of indulgence so use it well.
Once you have your food plan down, it’s time to concentrate on getting the most out of your chest workout regimen. Always start with a thorough stretching and moderate warm up drills to increase your body’s temperature and enhance your session for the day. You will also notice that swimmers possess a wide and defined chest area so add swimming into your chest training as often as you can.
A program you can employ if you are beginning is doing 12 reps and three sets of bench press using a 40 lb weight load, dumbbell flyes and dumbbell pullover of 10 and 20 lbs respectively. After several weeks, include 30 lbs of inclined bench press as well as 20 lbs of declined bench press of 12 reps and 3 sets as well. Observe the development of your physical strength and personal endurance because you will have to use higher weight loads steadily while lowering your reps per set if you want to bulk up the chest muscles.
Keep in mind as with any workout program, vary the weights and drills every three or four weeks so that your body will keep on challenging itself to do its best. Training your chest area with diverse angles is excellent training so always mix in flat, incline and decline movements into your routine. Flyes isolate the pecs more than most exercises so ensure that you go back to this when you modify your workout periodically.
Even if your aim is to build chest muscles, make certain that you don’t over train them and neglect other muscle groups. There has never been a superhero with a barrel chest and bony legs as far as I know. It will do you well to set aside two to three days working on the other parts of your body.
Focus on building muscle mass, consume a proper diet and perform the exercises in the correct form – you will soon find yourself with a strong chest so wide you have to enter doors sideways. And last of all, don’t forget to enjoy yourself – working out is always a rewarding experience for the brave and sturdy few who stay the course. Work hard and see the great results before you even know it.
