By Pester StoneTo build chest muscle fast you need to choose the right type of exercises, sets, reps and structure your workouts to prioritize on your chest muscles (this is what is known as the priority training principle). To do this try to put your chest workouts at the beginning of the week when your at full strength. By doing so you will be able to train at a much higher intensity than you would if you were fatigued from your other workouts. When choosing exercises you must incorporate one big compound movement into your chest workout. Compound movements like the Bench Press, Incline Bench Press, or Decline Bench Press. These type of exercises are the ones the uses the most muscle groups therefore they stimulate the most amount of muscles at the same time. Doing this will recruit more muscle fibers which will in turn tax your muscles to their fullest. This will provide the stimulus for maximum growth to take place. Another important thing to keep in mind is to use heavy weights, when doing these compound movements keep your repetitions somewhere in the range of 5-10 reps. Doing so will help stimulate your muscles to the utmost, as the more stress you put upon them the more they will adapt to that stress and grow bigger and stronger. Try to increase the amount of weight you use as often as possible without sacrificing good form.
When training to build chest muscle fast nothing beats free weight exercises for accomplishing that goal. Exercises like the Bench Press, Dumbbell Bench Press, Dumbbell Incline Bench Press, etc.. Not only can you use a lot of weight in these exercises but they also build up your stabilizer muscles which are important for muscle balance and reducing injuries. Once you're done choosing your free weight exercises you can start adding some isolation exercise like machine flyes, cable crossovers, etc.. These exercises will help condition your pecs and give them that ripped look. The best types of machine exercises are usually the cable type machines and the Hammer Strength Machines where you load plates onto them. Try to vary your exercise every couple of weeks or so, doing this will prevent you from getting bored and hit your muscles at various angles.
One last thing to remember is to have a well balanced diet with a lot of wholesome foods, and since your trying to build muscle you will need to increase your intake of calories and protein.
Here are some sample workouts to build chest muscle fast:
Workout #1
Warm-Ups
Bench Press - 3 sets of 6-8 reps
Incline Dumbbell Press - 3 sets of 8-10 reps
Machine Flyes - 3 sets of 10-12 reps
Push-ups- 1 set to failure (this will pump extra blood into your chest muscles for growth and recovery)
This next workout incorporates the pyramid training principle. After your warm-up take a weight that you can do for 10 reps just short of failure then for you next set increase the weight just enough to get 8 reps. For your final two sets increase the weight enough to allow you only 6 reps each.
Workout #2
Warm-ups
Bench Press - 1 x 10, 8, 6, 6 ( 4 sets total)
Incline Bench Press - 3 sets of 8-10 reps
Incline Dumbell Flyes - 3 sets of 10-12 reps
Cable Crossovers- 1 set of 15-20 reps
You can either do workout #1 for a few weeks then switch to workout #2 or alternate them. These are just samples you can create your own with the tips outlined above.
*Your warm-ups can be some light sets of bench presses or some push-ups to get the blood flowing.
*Also remember to stretch out your pecs before, during, and after your workout sessions.
*Rest periods should be about 2 mins between sets.
*Do these workouts for no more than 2 sessions each week.
*Give yourself at least 2-3 days of rest in between each chest workout.
*If your chest is still sore just give it some rest or do some light push-ups and stretching.
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Article Source: EzineArticles.com/?expert=Pester_Stone
