1. Pace yourself. Do not expect to achieve your goal in a couple of weeks. Use moderate weights and avoid strain. You will not be able to build muscles if you injure yourself. You want to gradually increase the intensity of your workouts in order to overload muscle fibers. Making exercise more difficult will force muscle growth, but do so gradually.
2. Focus on a program that exercises the deltoids and chest, but do not neglect the shoulders. Exercising the shoulders will help you work with weights heavy enough to stimulate real muscle growth in the pectoral region. Remember that significant change in the appearance of chest muscles will take several months.
3. Perform three sets of 10 repetitions of barbell bench presses, push-ups and butterfly presses. True beginners should start with one set. Be careful to warm up and stretch properly before engaging in any weight routine. Warming up for 15 minutes will allow you to lift more weight and will also reduce the risk of injury.
4. Track your workout sessions. Use a notebook to write down your weight, nutritional intake, number of repetitions, amount of weight lifted and duration of workout. This record will help you determine what is and is not working in your weight lifting program.
5. Choose a high-protein diet low in saturated fat to repair connective and muscle tissue. Good choices include eggs, fish, lean beef, chicken, beans and low-fat dairy products. Remember that too much weight training with inadequate calorie intake will sabotage muscle-building efforts. If you find yourself losing weight, cut back on the training and increase calorie intake. Try protein shakes and supplements to help build muscles.
6. Rest your muscles adequately between workouts. Aim for at least eight hours of sleep per night in order to give your body time to repair muscle tissue and build muscles. Do not exercise or eat close to bedtime since both these activities can interfere with sleep. Try to relax for a couple of hours before going to bed. Rest at least one day between workouts even if you are working different muscle groups. Weight lifting tears your muscle fibers. Give them time to heal, and they will develop strength and size.
7. Vary your routine in order to build muscles faster. Increase the amount of weight you lift or increase the number of repetitions. As you become more fit, your muscles will recover more quickly. Incorporate different exercises into your workout routine. Move from standard push-ups to elevated push-ups, which require you to place your feet on a step, keeping your lower body raised. Perform butterfly and bench presses at different angles to work the muscles in different directions. Changing exercises will keep your interest level up and increase muscle tearing and subsequent repair and growth.
1. How do you Build Chest and Pectoral Muscles?
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