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.
If you're planning to get massive, you need to increase the food you are taking each day. Your goal should be at around 3,000 to 6,000 calories a day. This seems like a lot but really, the first step to a bulky and muscular physique is to gain enough weight so you have something to work with when you hit the gym. Get your calories from healthy sources and that means loading up on lean meat, chicken and fish.
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.
Once you've got your food plan checked, it's time to devote our time to the equally important task of putting together your best workout strategy. Before starting, you will need to warm up and stretch well first. Also, observe how wide and strong swimmers? chests are. You would do well in incorporating swimming into your program.
If you are a beginner, start with higher repetitions and lower weights. An example of a program you can use is this: 3 sets, 12 reps of bench press using 40 lbs; 3 sets, 12 reps of dumbbell flyes using 10 lbs; and 3 sets, 12 reps of dumbbell pullovers using 20 lbs. In a few weeks, add to your program by incorporating: 3 sets, 12 reps of incline bench press using 30 lbs; and 3 sets, 12 reps decline bench press using 20 lbs. Keep track of your improvement. Eventually you need to lift higher weight loads and lower your reps.
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.
Concentrate on building muscle mass, have a healthy diet and perform the exercises in the right form and position - you will soon achieve that wide, muscled chest everybody wants. One last thing you should never forget - enjoy! A great workout is a rewarding experience for those who keep on until they see the results. Work hard and don?t give up, you won't regret it.
If you're planning to get massive, you need to increase the food you are taking each day. Your goal should be at around 3,000 to 6,000 calories a day. This seems like a lot but really, the first step to a bulky and muscular physique is to gain enough weight so you have something to work with when you hit the gym. Get your calories from healthy sources and that means loading up on lean meat, chicken and fish.
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.
Once you've got your food plan checked, it's time to devote our time to the equally important task of putting together your best workout strategy. Before starting, you will need to warm up and stretch well first. Also, observe how wide and strong swimmers? chests are. You would do well in incorporating swimming into your program.
If you are a beginner, start with higher repetitions and lower weights. An example of a program you can use is this: 3 sets, 12 reps of bench press using 40 lbs; 3 sets, 12 reps of dumbbell flyes using 10 lbs; and 3 sets, 12 reps of dumbbell pullovers using 20 lbs. In a few weeks, add to your program by incorporating: 3 sets, 12 reps of incline bench press using 30 lbs; and 3 sets, 12 reps decline bench press using 20 lbs. Keep track of your improvement. Eventually you need to lift higher weight loads and lower your reps.
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.
Concentrate on building muscle mass, have a healthy diet and perform the exercises in the right form and position - you will soon achieve that wide, muscled chest everybody wants. One last thing you should never forget - enjoy! A great workout is a rewarding experience for those who keep on until they see the results. Work hard and don?t give up, you won't regret it.
By Emmanuel Palmer
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