Well, you want a chest like a superhero? Building muscle mass is the key to getting that great physique you’ve always wanted. Don’t worry if you’ve always been the skinny boy in your class – if you have the determination, fortitude and discipline, you also can build chest muscles worthy of a superhero.
If you have already started training, you will have to raise your calorie intake every day. You should consume 3,000 up to 6,000 calories per day – yes, that is a lot of calories but your goal is to gain as much weight fast so you can convert this into huge, bulky muscles when you hit the gym. Do not use this as an excuse to pig out on burgers and desserts everyday of the week. Your nutritional diet should consist of of protein rich and low fat food like chicken, lean meat and fish.
For those looking to building muscle mass, the calories of their nutritional plan must have a ratio of about 50% carbohydrates, 30% protein and 20% fat. It would be helpful to know that a gram of fat is equal to nine calories while a gram of protein and carbohydrates are both equivalent to four calories. You only have a little window of excess calorie indulgence to have so use it wisely.
Once you have your diet down, it’s time to concentrate on getting the most from your chest workout regimen. Begin with a thorough stretching and moderate warm up drills to increase your body’s over-all temperature and improve your session for the day. Notice also that swimmers have 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 a beginner is doing 12 repetitions of 3 sets of bench press using a 40 lb weight load, dumbbell flyes and dumbbell pullover of 10 and 20 lbs respectively. After a few weeks, add 30 lbs of inclined bench press as well as 20 lbs of declined bench press of 12 reps and 3 sets as well. Monitor the progress of your physical strength and personal endurance because you will have to lift higher weight loads gradually while lowering your reps per set if you want to bulk up the chest muscles.
Remember as with any workout program, change the weights and drills every three or four weeks so your body will continue to challenge itself to do its best. Training your chest muscles with different angles is good training so you should mix in flat, incline and decline movements into your exercise regimen. Flyes isolate the pecs even more so ensure that you go back to this when you plan to alter your workout periodically.
Even if your goal is to build chest muscles, take care that you don’t excessively over train and neglect the other muscle groups. There has never been a superhero with a barrel chest atop bony legs at least I think that is the case. It will do you well to set aside two to three days out of your workout schedule to work 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 go into doors sideways. And last of all, don’t forget to have fun while you’re at it – working out is always a fulfilling experience for the brave and sturdy few who stay the course. Work hard and get great results before you know it.