Have you always wanted to look like Superman? The key to achieving that is by building muscle mass. Don't think only a gifted few can only achieve that physique. If you are determined, patient and have a strong sense of discipline, you can build chest muscles as big and muscular as how you want it to be.
What do you need to do? First of all you have to increase the calories in your diet starting yesterday. Your daily calorie allowance should be around 3,000 to 6,000 calories derived from healthy sources like chicken and fish. Your goal is to gain a lot of weight so you can then convert this to the big, bulging muscles you want to have. Indulge in sweets and junk food once in a while but generally stay within the neighborhood of lean meat and carbohydrates.
If you are on your way in building muscle mass, keep in mind that the ratio for your nutritional plan should be 50% carbohydrates, 30% protein and 20% fat. Here's another useful bit of information: A gram of fat equals to nine calories while a gram of protein and carbohydrates both equal to around four calories.
Once you've got your food plan checked, it's time to devote our time to the equally important task of putting together your best workout strategy. Before starting, you will need to warm up and stretch well first. Also, observe how wide and strong swimmers? chests are. You would do well in incorporating swimming into your program.
If you are a beginner, start with higher repetitions and lower weights. An example of a program you can use is this: 3 sets, 12 reps of bench press using 40 lbs; 3 sets, 12 reps of dumbbell flyes using 10 lbs; and 3 sets, 12 reps of dumbbell pullovers using 20 lbs. In a few weeks, add to your program by incorporating: 3 sets, 12 reps of incline bench press using 30 lbs; and 3 sets, 12 reps decline bench press using 20 lbs. Keep track of your improvement. Eventually you need to lift higher weight loads and lower your reps.
Remember to change the weights and drills of your workout program to keep it effective. Hit the target area in different angles?this challenges the muscles to grow even faster. Dumbbell flyes especially isolate the pecs to ensure that you incorporate this often in your training routine.
Take notice that you do not under train certain areas even if your main goal is to build chest muscles. You haven?t seen a professional bodybuilder walking around in skinny legs now have you? Set aside a couple of days concentrating on working out your other muscle groups.
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.
What do you need to do? First of all you have to increase the calories in your diet starting yesterday. Your daily calorie allowance should be around 3,000 to 6,000 calories derived from healthy sources like chicken and fish. Your goal is to gain a lot of weight so you can then convert this to the big, bulging muscles you want to have. Indulge in sweets and junk food once in a while but generally stay within the neighborhood of lean meat and carbohydrates.
If you are on your way in building muscle mass, keep in mind that the ratio for your nutritional plan should be 50% carbohydrates, 30% protein and 20% fat. Here's another useful bit of information: A gram of fat equals to nine calories while a gram of protein and carbohydrates both equal to around four calories.
Once you've got your food plan checked, it's time to devote our time to the equally important task of putting together your best workout strategy. Before starting, you will need to warm up and stretch well first. Also, observe how wide and strong swimmers? chests are. You would do well in incorporating swimming into your program.
If you are a beginner, start with higher repetitions and lower weights. An example of a program you can use is this: 3 sets, 12 reps of bench press using 40 lbs; 3 sets, 12 reps of dumbbell flyes using 10 lbs; and 3 sets, 12 reps of dumbbell pullovers using 20 lbs. In a few weeks, add to your program by incorporating: 3 sets, 12 reps of incline bench press using 30 lbs; and 3 sets, 12 reps decline bench press using 20 lbs. Keep track of your improvement. Eventually you need to lift higher weight loads and lower your reps.
Remember to change the weights and drills of your workout program to keep it effective. Hit the target area in different angles?this challenges the muscles to grow even faster. Dumbbell flyes especially isolate the pecs to ensure that you incorporate this often in your training routine.
Take notice that you do not under train certain areas even if your main goal is to build chest muscles. You haven?t seen a professional bodybuilder walking around in skinny legs now have you? Set aside a couple of days concentrating on working out your other muscle groups.
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.
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