Ask most little boys and they’ll tell you they want to look like their superhero one day-were you one of them? Building muscle mass is what you need to realizing this boyhood dream. It matters little that you’ve always been kind of thin; with discipline and perseverance, you too can build chest muscles like that of champions.
Understand that to get big muscles you need to get big first. What does that mean? Eat eat and keep eating. Your calorie intake each day should be around the neighborhood of 3,000 to 6,000 units. Sound like a lot right? Yes it does; but if you’re planning on bulking up this is what you need to hit. Load up on healthy food like lean meat, chicken and fish. Take a slice of pie or a few chips once in a while but as a whole you need to keep to the healthier fare.
If you are on your way to building muscle mass, your calorie ratio should be as follows: 50% carbohydrates, 30% protein and 20% fat. Keep in mind that a gram of fat is equivalent to nine calories while a gram of both protein and carbohydrates are equivalent to four calories.
So you got your nutritional strategy checked, now let’s get on to another important aspect which is your chest workout program. Always start with a light warm up of around 10 minutes and a thorough stretching. This increases the body’s over all temperature which makes your day’s session more conducive for training. Observe how wide swimmers chests are, this is because they utilize this muscle often. Include swimming into your program.
Here is a program you can use to bulk up your chest: Begin with the bench press using 40 lbs (3 sets, 12 reps); dumbbell flyes using 10 lbs (3 sets, 12 reps); dumbbell pullovers using 20 lbs (3 sets, 12 reps). In a few weeks, you will be ready to add the following: incline bench press using 30 lbs (3 sets, 12 reps); and decline bench press using 20 lbs (3 sets, 12 reps). As you progress, monitor the development of your strength because you will soon be lifting higher weights, even if the reps are lowered.
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.
Even if your main goal is to build chest muscles, do not neglect the other muscle groups as well. You won’t see a big muscled man with a barrel chest and chopsticks legs getting catcalls anytime soon. Take two or three days of your workout schedule to work out other parts of the body.
That’s about it; focus on building muscle mass, have a balanced diet and do the right exercises in the correct form. It won’t be long before you get that strong and muscular chest you’ve been working hard for. There’s one last thing you will need to do, enjoy! Physical training really is one of the most gratifying experiences you can have-not only will you get a great physique; you will also gain a healthy and fulfilling life anybody would be lucky to have.
