Thursday, 18 July 2013

A Guide To A Strong Chest: Building Muscle Mass

By Emmanuel Palmer

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.

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.

Here is a program you can use to bulk up your chest: Begin with the bench press using 40 lbs (3 sets, 12 reps); dumbbell flyes using 10 lbs (3 sets, 12 reps); dumbbell pullovers using 20 lbs (3 sets, 12 reps). In a few weeks, you will be ready to add the following: incline bench press using 30 lbs (3 sets, 12 reps); and decline bench press using 20 lbs (3 sets, 12 reps). As you progress, monitor the development of your strength because you will soon be lifting higher weights, even if the reps are lowered.

As with all effective training programs, vary the weights and drills every 2 to 3 weeks to challenge your body to perform its best. Train the target muscles using different positions like the flat, incline and decline angles. Flyes especially give a good workout to your pecs so make sure you always include 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.

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.

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