Growing muscle takes a lot of work, and diet is as important as the workout. Muscles cannot grow in a calorie deficit. A normal amount of calories is only sufficient to fuel daily processes. Extra calories are needed to repair the damage done by weightlifting. To build their muscles, bodybuilders eat more food than they can burn. This is called a bulk. The science of how muscles grow is not fully settled, but experience has shown that eating over maintenance calories and lifting heavy is how to build chest muscle fast.
It is essential to know what the chest muscles are and what they do. This is called the mind muscle connection, and it is crucial to using the right muscles to do the exercise. The chest is made up of the pectoralis major and pectoralis minor muscles. They bring the arms together and make the arms push. They also act in the flexion and adduction of the shoulders. Knowing how the muscles work helps to determine the optimal exercises to make them grow.
The chest muscles are very large muscles and can lift a lot of weight. This is critical for muscle growth. Very heavy weight with low repetitions tears the muscles fibers. Because there are only a few repetitions, the weight can be almost the maximum weight. The best exercises for chest are bench presses, flies, dips and pullovers. They can be done on a flat or incline bench. The larger the incline, the more the exercise works the shoulders. Therefore, the incline should be slight.
Heavy weight with low repetitions makes muscle grow, but sets need to be considered. A set of 6-8 repetitions is what is usually needed for muscle growth. Another optimum set-rep scheme is 5x5. In that scheme, the first two sets are warm up sets and the next three use the working weight. Rest time between sets should be 1-2 minutes or more if necessary.
When a body part is lags behind the other muscles, a specialization routine helps to bring that body part up. Trying to gain muscle for every body part is very difficult to do. Volume and intensity is the key to growth and how to build chest muscle fast. It is practically impossible to have enough volume and intensity to fuel muscle growth in the entire body. The solution is to pick 1 or 2 body parts to focus on, gain as much muscle as possible, then move on to the next muscle. If working out three times a week, work the chest hard on the first and last day with low reps. On the middle day do a 10-12 rep scheme. Try and add weight every workout. Work the rest of the body but on a maintenance schedule, meaning just keep using the same weight every workout.
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