Building Muscle Mass – A Guide To An Amazing Chest
Well, do you want a chest like Superman? Building muscle mass is the key to having the great body you’ve always dreamed of. Don’t fret if you’ve always been the skinny little boy at the back of your class—if you have determination, patience and discipline, you too can build chest muscles like that of a superhero.
If you have begun training, you will need to raise your calorie intake daily. You must consume 3,000 up to 6,000 calories a day—yes, that sounds like a lot of calories but the goal here is to gain as much weight fast so you can convert this into huge, bulky muscles when you start to hit the gym. Do not use this as a license to pig it out on junk food and chocolate cakes everyday of the week. Your diet should consist of of protein rich and low fat food like chicken, lean meat and fish.
For the group of people that are looking to building muscle mass, the calories of their nutritional plan must have a ratio of 50% carbohydrates, 30% protein and 20% fat. It would be useful to learn that a gram of fat is equal to nine calories while one gram of protein and carbohydrates are both equal to four calories. You have a small window of excess calorie indulgence to have so use it wisely.
Once you’ve gotten your food plan down, it’s time to concentrate on getting the most out of your chest workout regimen. Begin with a thorough stretching and moderate 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 incorporate swimming into your training program as frequently as you can.
A program you can employ if you are a beginner is doing 12 repetitions of 3 sets of bench press using 40 lbs weight load, dumbbell flyes and dumbbell pullovers of 10 and 20 lb weight loads respectively. After several weeks, add 30 lbs of inclined bench press and 20 lbs of declined bench press of 3 sets of 12 reps. Observe the development of your physical strength and personal endurance because you will need to lift higher weight loads steadily while lowering your reps per set if you want to beef up the chest muscles.
Keep in mind that as with any workout program, vary the weights and exercises every three or four weeks so that your body will continue to challenge itself to perform its best. Training your chest muscles with different angles is good training so always incorporate flat, incline and decline movements into your routine. Flyes isolate the pectoralis major (pecs) more than most exercises so ensure that you go back to this when you plan to alter your workout periodically.
