Every beginning bodybuilder wants a roaring chest that fills out his t-shirts and to look like a comic book character when he pulls his shirt off for… her. The burning question for any beginning bodybuilder then is, what’s the best way to build chest muscle fast?
As with any life-changing objective, you need a written out clear, concise goal of what you want, and to devise an executable plan.
What ever you choose to do, there are two things to remember if you want to build your chest muscle fast – you must press/push weight (so 90% of all machines are out) and you must continually increase the intensity of your workout routines, by this I mean increasing the stress level on your muscles by amping the weight, the reps and progressively overload your muscles each time you get in the gym.
This will bring you to muscle failure (when you can’t do one more rep) within each set. High intensity workout with limited exercises and reps and in a short time will do wonders for you and build chest muscle fast, as long as you follow the principles of increasing the stress load each session.
Best Exercises for Building Chest Muscles
So what exercises should you be doing to blast your pecs the most to initiate the most grow?
A surefire means of assaulting your pecs for maximum growth is the Weighted Dips, which you must do because the kinesiology behind doing Dips (where you move your body through space, not dead weight) engages your vagus nerve a specific way that augments your brain-to-muscle connections; the result is more muscle fibers are used in every rep of the exercise.
I recommend the Weighted Dip over everything else, because unless you’re a short guy with short arms, doing bench press tends to focus on your front delts as much as your pecs, if not more so. Therefore, you’re not maximizing your opportunity to build chest muscle fast.
In the beginning of your workout cycle, you will probably have to start off just doing DIPS, but do lots of them, and then work your way up to using a weight belt, and by the time you’re doing Dips with a two 45 lbs plates hanging between your legs, your chest will be strong, thick and ripped.
The next exercise is the Push-Up; this exercise requires a tremendous amount of strength and agility, because you must execute each push-up with perfect form to get the most out of it.
In addition, you will use your core muscles to maintain perfect form (when you start to sag, you’ve lost form and need to stop and rest). There are many ways to Push-Up that get you beyond the basic movement and really attack your pec muscles, (i.e. the Weighted Push-Up, Pilates Ball Push-Up, etc.).
No chest building exercise scheme would be complete without including the stand-by favorite – Bench Press. However, to maximize your chest pressing exercise, do the Incline Bench Press with dumbbells, instead of the traditional flat bench… that’s how you build chest muscle fast!
You can throw in Dumbbell Flies, as another exercise to illicit great muscle response.
One last thing, always, always, always stretch between sets. This is a highly overlooked part of maximizing your muscle growth. Stretching reducing to chance for injury, keeps your flexible and develops longer muscles.
You Are What You Eat
Your diet has more to do with how fast and how big you can get by working out than almost every other factor. What you eat forms the foundation of the temple that you are crafting.
The first part of obtaining and maintaining a muscle building diet is to eat more calories than you consume each day (17 -20x your body weight), to make sure that you eat 1.5x your GOAL WEIGHT in protein, and tailor your food consumption to follow the 40/40/20 spilt – 40% protein, 40% carbs, 20% fat.
This ensures that your body is getting a balanced split of the nutrients you need for cellular growth, otherwise all your other efforts will be for naught!
To find more tips, secrets and methods to increase the results from your workout routine, check out Vince Delmonte’s “No-Nonsense Muscle Building” eBook.
His metabolic growth calculator will enable you to effectively track your gains, and succeed with your goal. What worked for him and for me, will work for you.
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