Muscle Building - How To Build Chest Muscles With Ease

The chest is the most prominent part of our physique. It houses our whole personality as we walk through life. So the desire to build a strong vibrant chest is quite natural and understandable. No matter what kind of genetics you may feel yourself blessed (or cursed) with; building a chest muscle is not only possible, it's also very easy.

So what workout or workout changes will you need to build that dream chest of yours? Well for starters, you have to understand how the rest of your workouts, the arms, the abs, the back, etc affect your chest muscles. The exercises that you do to train your triceps, back and abs do work your chest muscles as well. For this reason, your chest muscle is in the greatest danger of being overworked. Overworking chest muscles has the same effect as overworking any muscle of the body, it causes no increase in strength or mass, instead just forces the muscle to stay where it is. The muscle practically fights for its survival while being worked so vigorously. So how CAN you get that perfect chest, you're already working it in many exercises, why isn't it already showing?

The secret to building a strong chest is compound exercises. Isolation workouts are not for the chest, because it's such a huge set of muscle mass that no one single exercise can do much for it. Also, despite being counter intuitive, the truth about chest building is to actually train less. The reason is obvious, as you can probably guess as well; your chest gets so much exercise when you're working other muscles that to train it in isolation would be to seal its doom.

Now for the best muscle building exercises; although you'll see a lot of people working and recommending deadlifts, cable cross overs and pec dec execises but these are not as effective for building the needed stress in the chest muscle. The really outstanding chest building exercise is the bench press. It's a great compound exercise that works the upper, middle and lower chest with equal dexterity. Compound exercises are massive muscle builders. They allow you to lift the greatest weight and distribute it throughout your body. When you perform a compound exercise, every muscle in your body has an opportunity to get a workout. If you take a close look around, you'll notice that all the guys or girls who have great chests are doing bench presses. Getting the ideal 45+ chest is just not possible with pec decs and cables. A great multi-jointed exercise for the development of your chest muscles would be;

1. Bench Press;

2. Dumbbell Bench Press;

3. Incline Barbell Press;

4. Incline Dumbbell Press;

5. Decline Barbell Press;

6. Decline Dumbbell Press;

7. Dips.

Now that we're through with one part of how you should build a great chest, let's get to the other part. The other part is Nutrition. Building muscle is not an achievement you'll be making if you're not careful about what you eat. Muscle mass is your body growing and increasing stamina. You need high quality nutrients and in abundance. Make sure your caloric intake increases significantly. You should eat more calories than expect to burn during your whole day. And since we're talking about building muscle, you'll be getting friendlier with the protein par of your diet a lot more; chicken, fish a little read meat are just what you should be eating. Take proteins up to 50% of your diet and be sure to take about 30gms of protein 30 minutes before a workout. This will ensure your body has a ready supply of protein when you're done exercising.

• John Palsson
• 25/12/2008, 12:59 AM
• 0 Comments