Best Way To Build Muscle

Posts Tagged ‘chest training’

Everyone knows to build muscle mass one of the best exercises for the upper body is the bench press. One of the first questions you are likely to be asked by another bodybuilder is ‘how much can you bench press?’. Of course i ti probably not the best measure of total body strength it does naturally have a very macho feel to it and of course is very impressive. So lets cut to the chase and find out how to build muscle fast and get a bigger bench press:

Grow your triceps. Up to two thirds of the muscle mass on your arms is made up the tricep muscle alone. it is more than likely that weak tris are restricting your bench press progress. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Less effective are isolation type exercises such as tricep press downs. They will definetely help add weit to your bench press.

Why not try training your triceps individually by themselves. More often than not muscle building programs will suggest that you train the triceps along with the chest. Try training them on their own for a change. Doing this allows you to attack them when they are fresh and really concentrate and focus on hammering them to stimulate growth. Do this for a number of weeks and see how much more poundage you can press.

Variety. have you been repeating the same old workout for months? time to switch things around a bit. After your muscles have done the same workout a few times, they have already adapted to it and therefore the need to grow has been removed. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.

Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. Overtraining your chest muscles means it takes longer for them to recover and develop. Always focus on technique and intensity above quantity. A short intense workout is much more effective than a long drawn out one.

Quality rest. Your muscles don’t grow in the fitnes centre! Their growing time is when they are resting. You won’t grow if you don’t allow enough time to grow. Of course do not workout again when your muscles are still, a fair rule of thumb is to limit yourself to 6-9 sets each session for each muscle group, any more and you risk overtraining.

Take a rest from training. if you have hit a chest muscle mass building plateau then have a break. let your body fully recover, get rid of all the niggles aches and pains and then comeback fresh a week or two later with renewed energy and motivation.

Give your chest a more intense workout by doing negatives. Negatives are when you get the help from two spotters to intially aid you to press the weight upwards but who then let you take the full weight and lower it by yourself under control. This is done because people are able to lower more than they can lift. Therefore if we are able to make the body lower more weight it is probable that this will aid us for the lifting phase too. The lowering portion of the lift is know to trigger more muscle growth than the positive effort phase.

Do a diet review. Are you consuming around 6 meals a day with at least 1 gram of protein for each pound of bodyweight that you have? If you are not then it is quite possible that you are restricting your gains by not adopting fully a muscle building diet. In each meal try to get the proportions of them to be 50% carbohydrate, 30% protein and the rest can be made up of fats. Take supplements if you have the money to, things like: whey protein, essential fatty acids and multi-vitamins.

Focus on your technique. Are you pressing correctly. Faulty technique can push the focus away from the chest muscles group and put you at a heightened risk of getting injured. Check that you are not constantly moving your feet up off the floor and that your grip is not too narrow or too broad, these are two mistakes that are easy to make.

By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. Go do it!

Do you have a well developed, shirt ripping impressive chest? A chest you can be proud of and screams out for all the world to look at. Or do you have the kind of chest that is better left unseen. The kind of chest only a mother could love. Well now is your chance to develop the chest you always wanted. With the proper chest building techniques you can build the chest you know you were meant to have.There are easy ways to build impressive chest muscles if you just follow some simple guidelines.

Best Chest Building Exercise

·Bench Press

The granddaddy of all chest building exercises is the flat bench press. Using proper form and technique are essential when doing this exercise. If you already have access to a weight bench and weights the following chest building technique should be included in your training program.

Make it happen!! Set your sights on the prize and start Building Chest Muscles Today !!!

Position the bar directly above you while laying flat on the bench and your feet on the floor. Lift the bar up and lower it to the mid-point of you chest. Don’t allow the bar to hit your chest so that you remain in complete control of the weight as you raise the weight to the starting position. You will do 15 repetitions for the first set. Your following rep scheme will be 12, 10 and then 8 reps. Each set should be done to a point where the next rep will be almost impossible to do without the aid of a spotter. Continue this for two weeks until you feel comfortable with this exercise.

·Dumbbell Flyes

Dumbell flyes is another great chest building exercise. Holding a dumbell in each hand lay flat on the bench. Lower the dumbbells out to your side and down to the level of the bench with slightly bent arms. The lower you can bring the dumbbells the more stretch you will get.Squeeze your chest muscles hard at the top of the movement and contract the chest muscles as hard as you can. Use the same amount of sets and reps as you did with the bench press. Four sets of 15, 12, 10 then 8 repetitions.

·Less is often better

For the best muscle gains work out your chest only once during the week. The amount of weight you can lift and the amount of sets you will do will depend on the foundation you have built for your self. Each set should be taken to failure. Your ultimate goal is to go to complete failure for optimum muscle gains.

For other great muscle building tips you will want to visit Rocko’s site, you can see it here: Rocko’s Muscle and Chest Building Tips

In order to build chest muscles you must include these two exercises. It is crucial to mention that you need to routinely change your workout and integrate other strategies to help shock your body into growth. When you have progressed beyond the level of beginner you will know which exercises your body responds best to and you can revamp your workout to take advantage of this. Remember that anything worth having is worth working hard for.

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