8 Tips To Build Huge Chest Muscles Fast

Source: FitnessViking.com

 If you want a physique that’s muscular and chiseled yet proportioned, symmetrical and aesthetically pleasing, then building up your chest muscles should be one of your primary goals. There are no shortcuts to huge chest muscles, but there is a right way and a wrong way to do things. Internet has significantly reduced the quality of the information on this subject, as everyone seems to be an expert.

When it comes to the human body, nothing says strength and power quite like a pumped, muscular chest. But swollen, rock-hard pecs can be notoriously difficult to develop, particularly if you’re one of those ectomorph types who have trouble putting on weight. No matter your body type however, you can indeed build a sculpted, powerful chest with a well-designed chest workout protocol.

Combine that with a diet optimized towards packing on muscle, and you’ll soon have a T-shirt splitting chest that’s the envy of everyone at your gym. Below you’ll find several great exercise and nutrition tips you can use to help see you through to your goal. But this is all talk, a talk that you probably heard it a thousand times before, so lets get started with these actual tips!

 

1. Chest Exercises

So basically, if you exercise your chest in a way that signals your body the need to adapt and grow, it will. This is accomplished by doing a variety of resistance training exercises that target the entire chest area.

Push Ups – Much like the bench press, you can vary the angle and arm width to both focus more weight onto the chest, and to hit different regions of the chest muscle. For an added challenge, use a weighted backpack or vest for extra resistance.

Bench Press – The standard bench press comes in three basic flavors: Flat, incline, and decline, with each targeting a specific area of the chest. Additionally, each barbell press can be performed with either a normal, wide or close grip, which influences whether the arms or chest bears the brunt of the load.

Dips and flys – Find a set of dip bars, hoist yourself up by the arms and tuck your legs. Then slowly lower yourself until the elbows are at a 90 degree angle, and then push back up. Where bench pressing and push ups are more up and down “pushing” movements, “flys” use the inner shoulder joint as the pivot point. With cable and dumbbell flys, the resistance starts outside shoulder width with the arms extended and the palms moving the weight towards the middle of the chest.

 

2. Maximum Intensity

The human body is an exceedingly intelligent and efficient machine. Hence, it doesn’t like to waste resources – in fact, it strives to allocate its repair, maintenance and growth resources to the areas most critical to its key functions. Simply put, if you want your body to make growing your chest a top priority, its muscles must be pushed to their limits. And the only way to reach that limit is through maximum intensity.

What is maximum intensity you ask? When you bring a laser focus and concentration to each repetition until you simply cannot do another. Literally, your muscles fail. You cannot do one more rep.

That type of intensity and force is what triggers growth. It’s like the body says, “the chest is under a withering attack! Let’s marshal our resources towards the chest so it can grow strong enough to handle the next wave!”

Also the engorged pump you get from an intense lift floods the chest fibers with nutrient-rich blood, bringing much needed raw materials for repair and growth.

 

3. Achieve Maximum Intensity!

Lift with a spotter – A spotter lets you attack the weights without holding back. You’re not worried about being stuck with a loaded barbell on your chest if you’ve got a spotter standing over you.

You can safely push your muscles all the way to fatigue. As a bonus, your spotter can observe your form and push you with fiery words of encouragement.

Listen to your favorite music – Music that stokes your emotions can help you get amped up and ready to get after it in the gym. A strong beat thumping in your ears can you give the extra boost needed to push through those last few painful reps.

Get adequate rest – Growth happens away from the gym. The purpose of the chest workout is to stimulate growth, and nothing more. Once that objective is met, give your body adequate time to rest and recover. Continually training the chest without sufficient rest will eventually cause overtraining and rob you of whatever gains you’ve made.

Yes, you’ll actually start getting weaker and injury won’t be far behind. To stay fresh, motivated and mentally engaged, try to aim for no more than two intense chest workouts per week. And get your sleep!

 

4. Nutritional Protocol

All the benching and push ups in the world won’t grow your chest if your nutrition is subpar. In addition to stimulation and rest, your body needs quality fuel to build hard, lean muscle. Following is a breakdown on what to eat and when in order to give your body the building blocks required to craft a strong, chiseled chest.

 

5. Protein

The three main macronutrients the body uses are carbohydrates, fat and protein. Protein is by far the most important for building muscle as it activates protein synthesis.  Click here to read the basics about how protein works in  the body. 

Each person’s nutritional needs are different, but conventional bodybuilding wisdom says to consume around a gram of protein per pound of body weight daily. This amount gives the body the building blocks it needs to repair and develop new muscle tissue.

Quality sources of muscle-building protein are as follows:

  • Lean beef
  • Turkey
  • Chicken
  • Fish
  • Beans
  • Dairy (Milk, Cheese, Eggs, Yogurt)
  • Nuts
  • Protein powder

 

6. Carbohydrates

Carbohydrates are the macronutrients most responsible for supplying the body with energy. To properly fuel your intense chest workouts, carbohydrates are essential. Aim for low GI, complex carbs like oatmeal, brown rice, sweet potatoes and some fruits and vegetables.

A lack of carbs, or an excess of simple carbs (white flour and white rice-based, etc.), will leave you sluggish and unable to muster the necessary energy and intensity to work your chest to muscle exhaustion.  Click here to read more about carbs. Order Vitargo (highly recommended)

 

7. Fats

Omega 3 fats are key to muscle building, weight loss and heart health. Fish, olive oils, avocados and nuts are optimal sources of this essential nutrient.

 

8. Meal Timing

An often overlooked piece of the bodybuilding puzzle is the timing of your meals that may actually be more important than which macronutrients you’re taking in. After an intense, hard-hitting chest workout your muscles are primed and starving for nutrients. It’s critical to get those nutrients into the system as soon as possible to facilitate the muscle growth and repair process.

Introduce protein and carbs – The key is to send the body into an anabolic or building state by consuming protein and quality carbs shortly after the workout ends. Failure to ingest the right nutrients too long after exercise will leave the body in a catabolic or a breaking-down state, taking all of your potential muscle gains down the drain.

Eat immediately after workout – Your best bet is to eat within an hour of the end of your workout. This way you ensure your muscles aren’t being broken down but instead receiving an influx of nutrition critical to their growth. If you don’t have time for a meal, grab a scoop of protein powder and mix it into a cup of milk. It’s not a steak dinner but it does give you a quick shot of much needed protein.

 Let’s face facts: Genetics does indeed play a large role in the building of a strong, shapely chest. It’s like some people can do a few pushups here and there and look like King Kong while others sweat and strain in the gym only to see minimal gains. The hard gainers got the short end of the stick, while the mesomorph’s hit the genetic lottery with how fast and easy they gain.

However, just about anyone can pack some serious muscle onto their chest in a relatively short time by simply following the above protocol.

Target your chest twice a week, do a variety of exercises at a multitude of angles, and bring maximum intensity to every single lift. Work hard enough to stimulate growth, then back off to rest and recover.

Fuel your body with key macronutrients, especially in that critical window one hour after a workout. Wash, rinse and repeat. Before you know it, you’ll have a set of imposing pecs that you’ll be proud to show off to the world.