We have all viewed the sportsmen, bodybuilder, gymnast, athlete with the big muscly chest, deep and with impressive bulk. It looks very impressive and is the goal of many newbie bodybuilders. So how can you build muscle chest fast? Well, here are 7 sure fire ways to build muscle on your chest:
1) Well we all know that the bench-press is the king of chest exercises. That is definitely true, you can perform inclines and decline versions also. Initially people generally progress well with this but the progress often slows down considerably. What about not using the bench-press for a while, there are other great chest exercises to try. Try making use of: dumbbell flyes, regular push-ups, tricep dips (be careful with your form), cable cross overs and so on. All of which provide slightly different stress on the chest muscle group which aids in keeping the muscle group guessing and in stimulating growth.
2) 2) All the afore-mentioned exercises can be performed with variances in grip (narrow or wide), plane of movement e.g. incline flyes and of course by using machines, barbells and dumbbell. 2) Mixing it up with all of these variations again places different stress on the muscle each time.
3) Allow the chest muscle ample rest also. If you do 5-7 sets for your chest very intensely then working out once every five days allows enough time for both growth, repair and rest to build muscle chest. Having less and you are putting yourself at the risk of wasting your time and energy through over training.
4) Specific exercises are needed to hit specific muscles. Try adding swimming to your exercise regime, I’m sure you have not seen a good swimmer who did not have a good amount of chest muscle mass? Probably not, so how about giving swimming a go in order to place new stress on the chest muscle and for a good aerobic workout. To feel a great burn in your chest muscles then try swimming without using your legs.
5) Naturally decent muscle building nutrition needs to be maintained to support your chest muscle growth. In brief, 5-6 small meals every day made up of about 30% protein, 50% carb with the remainder supplied from fats should yield plenty of calories for muscle growth. Make sure you are taking on enough water each day too.
6) Your chest and shoulder muscles receive a lot of stress from workouts and clearly if you get injured you cannot train. For this very reason perform some specific exercises to strengthen your rotator cuff muscles in order to stop them from getting injured easily. Lie looking downwards on a bench with one shoulder hanging loose and free. Move the entire arm forward and backwards whilst nearly fully locked with a light dumb bell. Doing this helps to strengthen the delicate rotator cuff muscles.
7) Stay focused and train intensely in the gym. The intensity of your training sessions can be lessened immensely by simple distractions. Don’t make idle chit chat with others, put on some head phones if you need to stay focused, move quickly between exercises and give each rep everything you have got!
Keep in mind the guidelines mentioned and you too can have a truly huge and muscular chest!
This entry was posted
on Monday, August 31st, 2009 at 5:42 pm and is filed under Bruce Lee Workouts.
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