Building Muscle Mass – A Guide To Well Developed Chest Muscles
Well, do you want a chest like Superman? Building muscle mass is the key to having that great physique you’ve always dreamed of. Don’t worry if you’ve always been the skinny boy at the back of your class – if you have determination, patience and discipline, you too can build chest muscles like that of a superhero.
For those of you who have already started training, you will have to raise your calorie intake daily. You must consume 3,000 up to 6,000 calories a day – yes, that is a lot of calories but your goal is to put on as much weight quickly so you can translate this into big, bulky muscles when you start to hit the gym. Do not use this as a license to pig out on junk food and desserts everyday of the week. Your diet should comprise of protein rich and low fat food like chicken, lean meat and seafood.
For those that are looking to building muscle mass, the calories of their nutritional plan should have a ratio of 50% carbohydrates, 30% protein and 20% fat. It would be useful to know that a gram of fat is equivalent to nine calories while a gram of protein and carbohydrates are both equal to four calories. You have a little window of excess calorie indulgence to have so use it well.
Once you’ve gotten your diet down, it’s time to concentrate on getting the most from your chest program. Begin with a thorough stretching and moderate warm up drills to increase your body’s temperature and improve your session for the workout day you have planned. Notice also that swimmers possess a wide and defined chest area so add swimming into your training program as often as you can.
One program you can use if you are a beginner is doing 12 reps and three sets of bench press using 40 lbs weight load, dumbbell flyes and dumbbell pullover using 10 and 20 lb weight loads respectively. After several weeks, include 30 lbs of inclined bench press as well as 20 lbs of declined bench press of 3 sets of 12 reps. Observe the progress of your strength and endurance because you will need 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 weight load and drills every three or four weeks so that your body will continue to challenge itself to do its best. Hitting your chest area with different angles is excellent training so you should incorporate flat, incline and decline movements into your exercise regimen. Flyes isolate the pecs even more so be sure to keep coming back to this when you modify your drills periodically.
Even if your goal is to build chest muscles , make certain that you don’t over train them and neglect the other muscle groups. There has never been a superhero with a barrel chest and skinny legs so far as I am aware. 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, eat a proper diet and execute the exercises in the correct form – you will soon have a strong chest so wide you need to go into doors sideways. And last of all, don’t forget to enjoy yourself – working out is always a rewarding experience for those who stay the course. Work hard and see the great results before you even know it.