Scribd
Upload
156 views

Formula : Train Eat Rest

1. To build a bigger chest, focus on exercises that target the chest muscles like pushups, bench presses, and pec flyes 2-4 times per week. Make sure to progressively increase the weight or difficulty over time to continue challenging the muscles. 2. Proper nutrition is important for muscle growth. Consume 1 gram of protein per kilogram of body weight each day from sources like meat, fish, eggs, and protein supplements. Eat small, frequent meals including complex carbs and healthy fats. 3. Allow chest muscles to recover fully between workouts by resting and focusing on other muscle groups. Get enough sleep each night to support muscle repair and growth.

Uploaded by

Khalil Rehman
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
156 views

Formula : Train Eat Rest

1. To build a bigger chest, focus on exercises that target the chest muscles like pushups, bench presses, and pec flyes 2-4 times per week. Make sure to progressively increase the weight or difficulty over time to continue challenging the muscles. 2. Proper nutrition is important for muscle growth. Consume 1 gram of protein per kilogram of body weight each day from sources like meat, fish, eggs, and protein supplements. Eat small, frequent meals including complex carbs and healthy fats. 3. Allow chest muscles to recover fully between workouts by resting and focusing on other muscle groups. Get enough sleep each night to support muscle repair and growth.

Uploaded by

Khalil Rehman
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 6

Formula;

Train
Eat
Rest
Butter fly: this exercise is very good to build your side chest and add mass to your
overall chest.
Spending time under tension, grows muscles quickly.
 Actually you have to find the “Threshold weight”. So what is threshold weight? It’s the
weight which you can lift for at least 8 reps without using any support.

Build a Big Chest Step 1.360p.mp4

How many push-ups do I have to do to get a big chest?


MD
Michele Dolan
Certified Personal Trainer
Expert Answer
Doing just push-ups, your muscles will adapt in a matter of 4-12 weeks and
stop growing, so add some variety like pec flyes and bench presses, or
change up your hand position on the push-ups every 2-4 weeks.

What foods should I eat to get a bigger chest?


MD
Michele Dolan
Certified Personal Trainer
Expert Answer
We need to consume enough protein in order to build muscle. An easy way
to think of it is to consume each day, around 1 gram of protein for each
kilogram you weigh.

How fast can you build your chest?


MD
Michele Dolan
Certified Personal Trainer
Expert Answer
If you feed your body right, you can build muscle in 6-8 weeks through
consistent resistance training, 2-4 times per week.

How can I increase my chest width?


MD
Michele Dolan
Certified Personal Trainer
Expert Answer
You can build the pectoral muscles by doing heavy resistance training
continuously for over 8 weeks. The size or width of your rib cage and bone
structure, however, will not change if you have finished growing.

Will doing daily push-ups help my chest get bigger?


Community Answer
Yes, they will. However, everything takes time and it may take about a
month for maximum growth to occur. Also make sure as you are doing these
daily push-ups, so that you keep pushing up reps and you don't get too
comfortable.

What exercises can I do at home without dumbbells?


Community Answer
You can do a cobra stance, for instance. Lie down on your stomach with your
hands at your head level, then push up and expand your chest. Repeat
frequently.

TIP; breathe properly when lifting weights. It is recommended

to breathe OUT when lifting and IN when lowering the weight. The general
principle being you exhale on exertion - i.e. - when pulling (e.g. cable pulls) or
pushing (e.g. bench press).

1. Take an explosive approach to weight training. Studies show that lifting


fast and hard causes muscles to grow more quickly than lifting slowly.
"Explosive" weight training is the key to getting bigger chest muscles.
Instead of counting your reps, you can try timing your workouts. Set a timer
for a minute or two and do as many reps as fast as you can during the
allotted time period.

2. Try as hard as you can. In addition to exercising more quickly, you


should take a more intense approach to working out. Muscles need to
be challenged in order to grow. That means you should be lifting as
much weight as you can for ten reps or so. It doesn't matter how much
weight you lift in relation to others; if you're lifting enough to challenge
yourself, you'll see muscle growth.[2]
 Determine how much weight you should be lifting by experimenting
with different weights until you find the one you can lift about 10
times before you have to stop. If you can only lift a weight 6 or so
times, it's too heavy. If you can lift it 15 times, it's too light.
 Working with a trainer is a good idea if you're a beginner. Make sure
you don't push yourself too hard, or you'll risk injuring yourself.

3. Check your weight target every couple weeks. One method of


weight training is to gradually move on to heavier weights. Every other
week or so, see if you can handle a little more weight. It's not helpful
to push yourself to exhaustion or to risk injury, but it's good to find
that sweet spot where your workout is doable but challenging.
(PUT BOOKS IN A BAG AND WEAR DURING PUSHUPS TO INCREASE WEIGHT)

4. Rest your muscles effectively. You shouldn't work out your chest muscles
every single day. They need time to recover and build up stronger and bigger
in between workouts. On the days when you aren't exercising your pecs,
work on your legs or back. Be sure to get a good night's sleep each night,
too, so your muscles repair fully after workouts.

5. Keep up moderate cardio. Cardio exercises like running, biking,


swimming, and team sports improve heart health and provide other
benefits weight training cannot. Now's not the time to spend all your
energy running marathons, but aim for cardio sessions that last at
least 30 minutes, five days a week.
 If cardio is getting in the way of your lifting, switch your priorities
and do weight training first, then cardio second.
6. Superset two or more exercises in order. Supersets force your
muscles to work harder, because you're doing one exercise right after
another. They can be very effective in building up muscle.[5]
 For instance, after doing 10 reps of the flat bench press, go
immediately to dumbbell flyes and perform as many reps as you can.
Or, follow the bench press with as many push-ups as you can do
(IT APPLIES IN TERMS OF PUSH-UPS THE SAME WAY)

7. Try drop sets. For a drop set, lessen the weight on each successive
set and go to failure.
 Perform at least 10 reps of the bench press or flyes. Immediately
remove 10 pounds and perform the exercise to failure. Then, remove
10 pounds again and once more perform the exercise to failure.

8. Do dips. These can be performed on a dip bar or even between two high-


backed chairs.

 Hold yourself upright between the bars or chairs, then bend your
elbows and lower your body until you feel a stretch in your chest.
 Return to the starting position and repeat.
 For added benefit, tie a weight plate around your waist or grasp
a dumbbell between your ankles or knees while performing this
exercise.
2.

9. Do pull-ups or chin-ups. Pull-ups will not increase the size of your chest,


but they complement your efforts by strengthening the back and stomach.
Chin-ups (with arms closer together in an underhand grip) do engage your
pectoralis major, but still focus primarily on other muscles.
EATING FOR BIGGER
MUSCLES
1. Eat plenty of healthy food. Your body will consume muscle if you do
not intake enough calories to sustain your activity level. If you want to
gain muscle, you need to create a calorie surplus, and most of that
should be complex carbohydrates and protein. Avoid overloading on
simple carbs and fats, which do not provide long-term energy and can
encourage fat gain instead of muscle.
 Eat a balanced diet of whole grains, protein (meat, fish, eggs, tofu,
etc.), fruits and veggies and fiber.
 Avoid sugary drinks and desserts, fast food, meat that is laden with
nitrates and hormones, and salty snack foods

2. Eat more than three meals a day. When you're focusing on muscle


growth, your body needs a lot of fuel. Eating three regular-sized
meals a day isn't going to cut it. Add two more meals, each with a
protein source roughly the size of your palm. You may have to eat
more than you actually feel hungry for, but you'll be happy with the
results when you see your chest getting bulkier.[7]
 If you are lean and want to gain muscle weight, increase portion sizes.
If you have excess fat you'd like to lose, keep portion sizes under
control.
 Eat a healthy meal an hour or so before working out. Go for healthy
carbohydrates like quinoa, beans, or brown rice, paired with a light
protein.
 Eat another meal after you work out to help your muscles repair and
build up stronger.

3. Drink plenty of water. You should be drinking 8-10 glasses a day, both to


keep you hydrated and to help your muscles process the protein you're
taking in. Drink water before and after each workout.
4. Take supplements. Big muscle growth is often helped along with
supplements. Creatine replicates a natural enzyme the body produces to
promote muscle growth and strength. Taking the recommended dosage has
been shown to help muscles get bigger, faster.

5. TAKE ENOUGH SLEEP.

You might also like