Building Muscle Mass To Get That Superman Chest
Ask most little boys and they'll tell you they want to look like their superhero one day - were you one of them? Building muscle mass is what you need to realizing this boyhood dream. It matters little that you've always been kind of thin; with discipline and perseverance, you too can build chest muscles like that of champions.
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.
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.
Keep your body challenged to perform its best by altering your workout program every few weeks. Train your chest muscles using different angles (flat, incline, decline) to give it a better burn. Dumbbell flyes isolate the pecs effectively so always have a variation of 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.
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.
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.
Keep your body challenged to perform its best by altering your workout program every few weeks. Train your chest muscles using different angles (flat, incline, decline) to give it a better burn. Dumbbell flyes isolate the pecs effectively so always have a variation of 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.
About the Author:
Emmanuel Palmer shares his expertise on how to build chest muscles. Get your best body now by clicking here for your free Weight Training Exercises today.
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