Building Pectoral Muscle - An Introduction to Iron Lifestyle
If you're thinking about building pectoral muscle then you're at the right place. In this Squidoo lens I am going to share with you proven and tested muscle building strategies that will help you to achieve the maximum muscle gains in the shortest amount of period of time.
Before we'll move on to advanced iron pumping strategies I'll give a quick introduction to human anatomy, I promise it won't be boring, yet I think it is very important for new lifters to understand on how their pectoral muscles operate.
Secondly I'll share with you the most effective exercises, which like I said in the first paragraph will help you to achieve the maximum results in the shortest amount of period of time.
Finally you've got to understand that the muscle building strategies that are mentioned below will only work for you if you'll combine them with a good eating plan that ill provide yoru body with all of the required nutrients.
It doesn't matter whether you'll do the best exercises, it doesn't matter whether you'll have the best and the most expensive supplements in the world - you won't see any muscle gains if you won't supply your body with enough building materials.
Before we'll move on to advanced iron pumping strategies I'll give a quick introduction to human anatomy, I promise it won't be boring, yet I think it is very important for new lifters to understand on how their pectoral muscles operate.
Secondly I'll share with you the most effective exercises, which like I said in the first paragraph will help you to achieve the maximum results in the shortest amount of period of time.
Finally you've got to understand that the muscle building strategies that are mentioned below will only work for you if you'll combine them with a good eating plan that ill provide yoru body with all of the required nutrients.
It doesn't matter whether you'll do the best exercises, it doesn't matter whether you'll have the best and the most expensive supplements in the world - you won't see any muscle gains if you won't supply your body with enough building materials.
Pectoral muscles
A quick overview of your Pectoral muscle group
Like I promised in the introduction - there's going to be some anatomy in this lens. Your chest (Pectoral) muscles are in fact a combination of two different muscles: Pectoralis Major and Pectoralis Minor.In order to develop a powerful and massive chest you'll have to carefully select the exercises which will alow you to train both the pectoralis major and pectoralis minor muscles.
A lot of new lifters tend to focus on exercises which only target the Pectoralis Major muscle and they tend to ignore the smaller muscle, which in fact is the reason why so many new lifters struggle to add more poundage to their pressing movements and have under-developed chests.
Chest Shockers
Proven Exercises That Will Help To Take Your Pecs To The Next Level
If you've read the module above about your chest anatomy then you've probably understood that in order to have a fully developed chest you'll need to focus on exercises which will target both of your pectoralis major and pectoralis minor muscles.
The facts of the matter is that the single most effective way to gain lean muscle mass and improve strength is to focus on compound free weight exercises. The problem is that too many newbies are afraid of using them.
They feel shy and they don't want to look stupid in front of the "bigger" guys because they know that they won't be able to lift those heavy rusty dumbbells or use 45 pound plates on their bench press.
Look, don't make this mistake.
There's nothing wrong with isolated machine exercises, they're good when you've already good a solid frame, but they're completely useless when you're just starting out. They're shaping exercises, not mass and strength building exercises.
So if you want to build a massive chest then you'll need to stick to incline bench press, incline dumbbell press, flat bench press, flat dumbbell press, press ups, dips and dumbbell flyes
These exercises work like gangbusters when it comes to building chest muscle and make sure that you stick to them. It has been proven by time and experiences of thousands of bodybuilders from all over the world that free weight compound exercises are the best ones when it comes to building mass.
Try do to no more than 4 different exercises per muscle group and also make sure that you do no more than 4 different sets per exercise to prevent over-training.
The amount of repetitions vary, depending on your goal. If you want to gain muscle you would keep the amount of repetitions in the range of 8 to 12, whereas if you would train for strength you would do no more than 5 repetitions, but the weights will be much heavier.
The facts of the matter is that the single most effective way to gain lean muscle mass and improve strength is to focus on compound free weight exercises. The problem is that too many newbies are afraid of using them.
They feel shy and they don't want to look stupid in front of the "bigger" guys because they know that they won't be able to lift those heavy rusty dumbbells or use 45 pound plates on their bench press.
Look, don't make this mistake.
There's nothing wrong with isolated machine exercises, they're good when you've already good a solid frame, but they're completely useless when you're just starting out. They're shaping exercises, not mass and strength building exercises.
So if you want to build a massive chest then you'll need to stick to incline bench press, incline dumbbell press, flat bench press, flat dumbbell press, press ups, dips and dumbbell flyes
These exercises work like gangbusters when it comes to building chest muscle and make sure that you stick to them. It has been proven by time and experiences of thousands of bodybuilders from all over the world that free weight compound exercises are the best ones when it comes to building mass.
Try do to no more than 4 different exercises per muscle group and also make sure that you do no more than 4 different sets per exercise to prevent over-training.
The amount of repetitions vary, depending on your goal. If you want to gain muscle you would keep the amount of repetitions in the range of 8 to 12, whereas if you would train for strength you would do no more than 5 repetitions, but the weights will be much heavier.
Chest Workout With Professional Bodybuilder Phil Heath
Learn a thing or two from the PRO's!
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Post Your Favourite Chest Building Tips Here to Share with Others
I've created a special place here on Building Pectoral Muscle for people to post their workout tips. You can see examples of other peoples workout plans and advice:
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seo6421
Sep 17, 2009 @ 5:13 am | delete
- Do you want to have great pecs? Want to know how to have a great pectoral muscle workout that's completely safe and effective. With proper knowledge to equip you with you can now having attractive girl-magnet pectorals. Follow the link in this comment to know more, get help and proven tips that yield actual results.
http://www.howtogetpecs.net/pectoral-muscle-workout-tips-and-suggestions/
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by robdomarkas
Fitness enthusiast, amateur bodybuilder and extreme sports fanatic who had a passion for active lifestyle since he was ten. Also a casual blogger and... more »
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