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Chest Exercises

How to Build Chest (Pectoral) Muscles Fast

How to Build Chest (Pectoral) Muscles Fast

Building chest muscles fast is a fundamentally bad idea. I hate to disappoint you if you are new to building muscle, but building a big chest should be done over time and never quickly.

You simply cannot build a massive chest or any other muscle group fast, and any fool that tells you otherwise should be cast out into the jungle where he belongs!

No matter what you see in the best of bodybuilding magazines and read on other websites, and what their great headlines say, building chest muscle mass takes time.

I do read a few bodybuilding magazines by the way, they’re not full of bad ideas, BUT you must read between the lines with a lot of what is written in them.

Ok, lets analyse and re-phrase this title.

What is the Fastest Way to Build Chest Muscle

This makes more sense as there are many things you can do to enhance building a bigger chest in the quickest and safest way possible.

The first thing you need to do is decide on a couple of definitive goals, like:

  1.  Do you just want to gain bigger chest muscles, or
  2.  Do you also want to retain definition in you too?
  3.  How much chest size do you want to build?
  4.  How quickly do you want to build your chest? (Don’t set yourself unobtainable goals here)

There are several keys to an effective chest building program – the primary ones are your diet and your weight training program. The secondary (but no less important) ones are rest, recuperation and time between workouts.

So, let’s say you want to build your chest muscles and retain definition.

A Personal Experience.

First let me tell you a quick story, because I think you will (hopefully) find this very useful as this is what worked for me a few years ago, when I wanted to make some big changes to my physique.

I’ve read some of the other muscle building websites and articles, you can find and a few of them are just complete nonsense! By giving you something which worked for me, I think you will find it more useful than reading complete BS!

I had just got married and I had become a bit lazy. So I decided I wanted to gain overall size and lose body fat, so I could drop a jeans size.

This is what I did.

To increase my cardio, I took up mountain biking (I didn’t explore the downhill dangerous riding stuff too much – bodybuilding is my sport not biking) and went out twice a week.

This took care of my cardio and fat burning for the week.

The other factor which made a huge difference, was eating an extra meal every day. Each night before lights out, I set my alarm for around 3am and had another protein rich meal.

I didn’t say it was convenient, just that it works!

So the cardio, combined with the seventh meal of the day (not including protein shakes) was enough for me to drop bodyfat and increase muscle size.

I don’t remember the exact numbers here, but I know that I lost around fourteen pounds in total body weight, but my overall physique grew.

Every bodybuilders dream, right? Lose a ton of excess bodyweight, and gain size. It is possible, but you must eat the right food, use an effective muscle building program and get enough rest between workouts heal, repair and GROWing process.

So how do you apply this principle?

Firstly Your Diet

You should already be eating a typical bodybuilders diet, split 50% carbs, 30% protein and 20% fat (I wasn’t dieting, so I didn’t cut out all the fat).

Start eating an additional meal every day. If it’s to be in the middle of the night, then make this meal a casein protein drink. This will give around an extra 40 – 50 grams of protein and 30 grams of carbohydrates.

Another option (which is what I did), is to eat a large bowl of low sugar cereal with skimmed milk and a whey protein drink for the protein.

Chest Muscle Building Program

You should ideally include flat bench press at the start of your chest workout, as this is the best exercise for building chest mass.

However, the flat bench press is such an incredibly dangerous exercise if it is performed wrong or if you use too much weight (for your experience level), you run the risk of destroying your future bodybuilding career with a major injury.

So this is the routine and chest exercises I suggest.

This is not like the build huge chest muscles fast hype-filled, scientific rubbish which you can easily find on other websites – this is a routine which I have used (with occasional variations) for over twenty years, to gain size and strength.

And it’s the same routine I used for my chest workout yesterday!

Increase your sets to around twelve or fourteen in total, combined of three chest building exercises and one exercise for definition.

Do the same drop set routine for the first three exercises, like this:

(Stretch your chest muscles before picking up a dumbbell or barbell.)

  1. Warm up set.
  2. First set – straight set to failure.
  3. Second set – increase the weight so you can complete 6 or 7 reps, then drop the weight and do a further 5 or 6 reps.
  4. Third set – duplicate second set.
  5. Fourth set – duplicate second set, then drop the weight again for a further 4 or 5 reps.
The three exercise that I use are incline bench press, flat flyes and pec deck.

Incline bench press will work your upper chest and heavy flat flyes will hit your middle and lower chest muscles. The key to heavy flyes is not to go too wide on the negative movement (downwards motion) and hold the dumbbells angled to your body and not parallel (thumbs pointing towards your head).

Perform every movement to failure, with strict form and with the intensity that every rep is the one which will build you a chest like Arnold Schwarzenegger!

Finish off with cable cross-overs to really stretch out your chest, to build build definition and get those striations really showing. (For an alternative, you could super-set those with pushups, which are a great finisher)

Occasionally I would do flat bench press in place of flat flyes, but as I’ve always had problems with my rotator cuffs, I could never use this fundamental chest builder with a heavy enough weight.

But if you are able to use the flat bench press safely, then this is the best exercise you can do for chest. So do it – and alternate between that and heavy flat flyes.

I was never a fan of dips, because they put too much stress on my shoulder joints. I only ever do a couple of sets to occasionally replace cable cross overs. Not very often though.

But again, you could alternate between dips and cable cross-overs.

Finally, but not least important is your rest and recuperation time. Never over train your chest, do anything stupid or too heavy (because you’ll seriously regret it) and leave enough time between chest workouts for the muscles to heal and repair.

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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