UTBSM

Well, you want a chest like Superman? Building muscle mass is the key to having the great body you’ve always dreamed of. Don’t worry if you’ve always been the stick skinny little boy at the back of your class – if you have determination, patience and discipline, you also can build chest muscles worthy of a superhero. For those of you who have started training, you will have to raise 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 put on as much weight fast so you can translate this into big, bulky muscles when you hit the gym. Do not use this as an excuse to pig out on junk food and desserts everyday of the week. Your nutritional diet should comprise of high protein and low fat sources of food like chicken, lean meat and seafood. For those looking to building muscle mass, the calorie requirement of their nutritional plan must have a ratio of about 50/30/20 carbohydrate to protein to fat. It would also 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 little window of excess calorie indulgence to have so use it well. Once you have your food plan down, it’s time to focus on getting the most from your chest workout regimen. Begin with good stretching and moderate warm up drills to increase your body’s temperature and improve your session for the workout day you have planned. You will also notice that swimmers have a wide and defined chest area so incorporate swimming into your training program as often as you can. A program you can use if you are beginning 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 as well as 20 lbs of declined bench press of 12 reps and 3 sets as well. Observe the progress of your physical strength and endurance because you will have to lift higher weight loads gradually while lowering your present reps per set if you want to bulk up the chest muscles. Remember as with any workout program, vary the weight load and drills every few weeks so that your body will continue to challenge itself to perform its best. Hitting your chest muscles with different angles is excellent training so you should 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 drills periodically. Even if your goal is to build chest muscles, take care that you don’t excessively over train and neglect other muscle groups. There has never been a superhero with a massive chest and bony legs as far as I know. You will do well in setting aside two to three days working on the other parts of your body. Focus on building muscle mass, eat a proper diet and execute the exercises in the correct form – you will soon have a strong chest so wide you have to go into doors sideways. And last of all, do not forget to have fun while you’re at it – working out is always a fulfilling experience for those who stay the course. Be conscientious with your exercises and see the results before you know it.

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