Have you always wanted to look like Superman? The key to achieving that is by building muscle mass. Don't think only a gifted few can only achieve that physique. If you are determined, patient and have a strong sense of discipline, you can build chest muscles as big and muscular as how you want it to be.
What do you need to do? First of all you have to increase the calories in your diet starting yesterday. Your daily calorie allowance should be around 3,000 to 6,000 calories derived from healthy sources like chicken and fish. Your goal is to gain a lot of weight so you can then convert this to the big, bulging muscles you want to have. Indulge in sweets and junk food once in a while but generally stay within the neighborhood of lean meat and carbohydrates.
In building muscle mass, it is vital for you to keep track (at least in the earlier stage) of your calorie intake. The ratio for this should be 50% carbohydrates, 30% protein and 20% fat. Useful tip: a gram of protein and carbohydrates both are equal to four calories while a gram of fat is equal to nine 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.
A beginner's program will look something like this: 3 sets of 12 reps bench press using 40 pounds (add or subtract according to your more detailed specifications); 3 sets of 12 reps dumbbell flyes using 10 pounds; and 3 sets of 12 reps dumbbell pullovers using 20 pounds. After few weeks, you can include 3 sets of 12 reps incline bench press using 30 pounds; and another 3 sets of 12 reps decline bench press. Monitor your progress; you should be increasing weight loads gradually while lowering the reps.
Remember to change the weights and drills of your workout program to keep it effective. Hit the target area in different angles?this challenges the muscles to grow even faster. Dumbbell flyes especially isolate the pecs to ensure that you incorporate this often in your training routine.
Take notice that you do not under train certain areas even if your main goal is to build chest muscles. You haven?t seen a professional bodybuilder walking around in skinny legs now have you? Set aside a couple of days concentrating on working out your other muscle groups.
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.
What do you need to do? First of all you have to increase the calories in your diet starting yesterday. Your daily calorie allowance should be around 3,000 to 6,000 calories derived from healthy sources like chicken and fish. Your goal is to gain a lot of weight so you can then convert this to the big, bulging muscles you want to have. Indulge in sweets and junk food once in a while but generally stay within the neighborhood of lean meat and carbohydrates.
In building muscle mass, it is vital for you to keep track (at least in the earlier stage) of your calorie intake. The ratio for this should be 50% carbohydrates, 30% protein and 20% fat. Useful tip: a gram of protein and carbohydrates both are equal to four calories while a gram of fat is equal to nine 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.
A beginner's program will look something like this: 3 sets of 12 reps bench press using 40 pounds (add or subtract according to your more detailed specifications); 3 sets of 12 reps dumbbell flyes using 10 pounds; and 3 sets of 12 reps dumbbell pullovers using 20 pounds. After few weeks, you can include 3 sets of 12 reps incline bench press using 30 pounds; and another 3 sets of 12 reps decline bench press. Monitor your progress; you should be increasing weight loads gradually while lowering the reps.
Remember to change the weights and drills of your workout program to keep it effective. Hit the target area in different angles?this challenges the muscles to grow even faster. Dumbbell flyes especially isolate the pecs to ensure that you incorporate this often in your training routine.
Take notice that you do not under train certain areas even if your main goal is to build chest muscles. You haven?t seen a professional bodybuilder walking around in skinny legs now have you? Set aside a couple of days concentrating on working out your other muscle groups.
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.
About the Author:
Emmanuel Palmer shares his expertise on how to build bigger muscle. Get your best body now by clicking here for your free Weight Lifting Workout today.
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