Building Muscle Mass – A Guide To An Amazing Chest
Well, you want a chest like Superman? Building muscle mass is the answer to having the great body you’ve always dreamed of. Don’t worry if you’ve always been the stick skinny little boy in your class – if you have the determination, fortitude and discipline, you too can build chest muscles like that of a superhero.
If you have commenced training, you will have to increase your calorie intake daily. You should take 3,000 up to 6,000 calories a day – yes, that sounds like a lot of calories but your goal is to gain as much weight quickly so you can convert this into big, hard muscles when you start to hit the gym. Do not use this as a license to pig it out on burgers and desserts everyday of the week. Your diet should comprise of protein rich and low fat food like chicken, lean meat and seafood.
For those looking to building muscle mass, the calories of their nutritional plan should have a ratio of about 50% carbohydrates, 30% protein and 20% fat. It would be useful to know that a gram of fat is equivalent to nine calories while a gram of protein and carbohydrates are both equal to four calories. You only have a small window of indulgence so use it wisely.
Once you’ve gotten your food plan down, it’s time to concentrate on getting the most from your chest program. Begin with good stretching and a light warm up to increase your body’s temperature and improve your session for the day. You will also notice that swimmers have a wide and defined chest area so add swimming into your chest training as frequently as you can.
A program you can employ if you are beginning is doing 12 repetitions of 3 sets of bench press using a 40 lb weight load, dumbbell flyes and dumbbell pullovers of 10 and 20 lbs respectively. After a few weeks, include 30 lbs of inclined bench press and 20 lbs of declined bench press of 12 reps and 3 sets as well. Observe the progress of your strength and endurance because you will have to lift higher weight loads steadily while lowering your reps per set if your aim is to bulk up the chest muscles.
Remember as with any workout program, change the weights and drills every three or four weeks so your body will continue to challenge itself to perform its best. Training your chest muscles with different angles is excellent training so always incorporate flat, incline and decline movements into your exercise regimen. Flyes isolate the pecs more than most exercises so be sure to keep coming back to this when you plan to alter your workout periodically.
Even if your goal is to build chest muscles, make certain that you don’t over train them and neglect other muscle groups. There has never been a superhero with a massive chest atop bony legs as far as I know. You will do well in setting aside two to three days out of your workout schedule to work on the other parts of your body.
Focus on building muscle mass, consume the right kinds of food and execute the exercises in the correct form – you will soon find yourself with a strong chest so wide you need to go into doors sideways. And last of all, don’t forget to enjoy yourself – working out is always a rewarding experience for those who stay the course. Work hard and get great results before you even know it.
This entry was posted on Sunday, October 31st, 2010 at 9:51 am and is filed under General. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.