Ever Wondered How To Get Big Muscular Pecs?

Ever wondered how to get big muscular pecs and you are looking for the best way to achieve it?  Perhaps you have tried different methods but you have achieved less than expected results.

As we all know very well, us guys aspire to have a well-developed chest in order to show off our results from spending time at the gym.  Perhaps you have spent day after day hitting the weights, doing endless number of sets and repetitions trying to get results but nothing happens.

The first question most people have is, “how many sets should I do?”  Ideally you want to stay within a range of 3-4 sets.  Each set should be of 8 to 10 repetitions being performed in a slow and controlled motion.  Form is key when lifting weights so it is important not to cheat when doing weights.

A second question people have is, “what exercises should I perform for chest workouts?”

As with any body part you have to work the muscle from each angle.  It is important to remember that the chest consists of multiple muscles and therefore you need to do more than just bench presses.

The chest should be targeted in the following areas: middle chest, upper chest, lower chest and the inner chest.

To maximize your results and get a big chest it is best to use free weights like dumbbells or barbell exercises.

Here are four exercises that will see you making big gains.

  • Decline chest press:  Although some people like to perform this exercise last in the series I would advise that it is performed first in the sequence.  This exercise targets the lower chest primarily but it works more fibers than a flat bench press.
  • Flat bench press:  this is the most popular bench exercise of all.  Use a flat bench and perform it using dumbbells or barbells.
  • Incline bench press:  this exercise targets the upper chest and should be performed using a bench at an angle between 30 degrees and 45 degrees.  An angle above 45 degrees will target the shoulders and less than 30 degrees will target the middle chest more.

Decline dumbbell or decline cable fly’s:  it is very rare to see anyone perform either one of these exercises at the gym but they will give you great results.  These exercises target the lower chest more but work more chest muscle fibers than a typical chest fly.

Best Number Of Reps To Build Muscle Mass

One of the most common questions from a person who lifts weights is what is the best number of reps to build muscle mass and look lean?  Although there are various theories on what works best in getting great results.
Power
Photograph Courtesy Of Andrew Trahan Photography

By now you are probably aware of different sets and repetitions that are used in weightlifting workouts.  Some people recommend doing high repetitions/ low weight training while others push for a low rep/ heavy weight approach.  While they each have their benefits it is ideal to use other approaches.

For ideal results if you are looking to put on mass is to follow a workout that involves staying within a range of 8-10 repetitions with 4 sets per exercise.  Although some trainers recommend a top range of 12 repetitions I feel that this too light to stimulate muscle growth.  However, if you find yourself doing 12 repetitions simply increase the weight to go into the 10-rep range but no lower than eight on the lower end.

Whenever you find yourself surpassing 10 repetitions simply increase the load of the weight.  It is very important to increase the weight as you put on muscle.  As you make these gains you will definitely find yourself increasing the weight every few weeks.

While it is true that doing a low rep range of 4 to 6 per set will trigger growth, this kind of workout will help more with strength building.  Also, sticking to this range of repetitions makes it difficult to stay within proper form.

Using proper form is very important to see great results.  A slow and controlled motion is always the best approach and keeping tension throughout the movement is also necessary.  Focusing on the negative portion of the repetition is key as well.

Also remember to use variety in your workouts to avoid plateau effects.  Feel free to switch workouts between dumbbells, barbells and cables to keep the body guessing.