Simple Exercise And Nutrition Tips To Help Build Your Chest
The majority of men that I know, all want to have a shredded and massive chest
. As a personal trainer, that is one of the greatest questions that I get asked all the time. And to be honest, I know a thing or two when it comes to building a great set of pecks. And I will help you with some simple tricks.
Today, not only do I want to help more of my personal trainer clients, but, I also want to help you get the awesome chest that you have always wanted.
First, you need to the right types of chest exercises in a way that stimulate tons of muscle fibers to grow. You must include basic compound movements in order for your chest muscles to grow, such as barbell bench pressess and dumbbell chest presses.
You must lift weights to build lean muscle tissue. Forget about using machines. Machines are made to make things much easier for you, never really stressing your muscles to grow. Plus, you also need all your muscles to be in balance or they simply won't grow. The muscles you have that balance the weight are called your stabilizer muscles, and machines simply don't work these. If your stabilizer muscles are not stressed and allowed to become stronger and grow, the rest of your muscles will cease to grow.
Nothing beats free weights. Free weights will help you build a massive chest more than any machine out there. So, doing exercises like Incline Barbell Chest Press is going to help you build a fuller and more developed upper chest than any machine could ever possibly do.
Second, you must work your chest from a variety of angles, so you can stimulate as many muscle fibers as possible, which will then dramatically increase the size of your muscles.
You need to do upper chest exercises such as incline bench presses and incline dumbbell flys. You should also incorporate flat bench presses and decline dumbbell presses to also work your middle and lower peck muscles. You also need to work your outer and inner peck muscles. You can do this simply by varying your grip width. Use a wider grip to work the outer pecks more. And use a narrower grip to work the inner pecks more.
Third, you simply have to eat right in order for chest muscles to grow, while you body fat goes down. This can be very difficult. But, it can be done.
Make sure you are eating at least one gram of lean protein for every pound of lean body mass you have. For example, if your lean body weight is 185 lbs. (what you would way if you had no body fat), you would be consuming 185 grams of lean protein. Some of the best sources of lean protein are chicken breast, lean red meat, fish, egg whites, and whey protein.
Next, make sure you are also consuming at least two grams of carbohydrates for every lean pound you weight. So, if your lean body weight is 185 lbs., you should be eating at least 370 grams of carbohydrates per day.
And lastly, be sure that your diet is made up of at least 20% fats. Your fat sources should be unsaturated fat, such as olive oil, nuts, avocadoes, flaxeed oil, and fish.
If you follow my advice of using the right compound exercises with a variety of angles, combined with a good nutritional program, you will soon develop a nice set of pecks. This is the exact program that I recommend to all my personal fitness training clients and it works every time.
by: Ron Brouchard
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