| When I ask a male client what is your goal? For | | | | another muscle building chest routine. This will ensure |
| most, they reply without hesitation, I want to lose | | | | that your muscle will have enough time to heal and |
| weight. As a personal trainer I dig deep on what they | | | | recuperate so it can grow bigger and stronger. When |
| really want to achieve. The next answer people | | | | deciding on a muscle building chest routine try to stick |
| usually say: " I want a bigger chest and arms" Bingo! | | | | with compound movements. Movements that will |
| They want to know which muscle building chest | | | | recruit more muscles besides the chest. |
| routine is the best. | | | | Examples of chest compound exercises |
| In order to build muscle in the chest or anywhere | | | | - Incline/Flat Dumbbell Press |
| else in your body you must have a surplus of calories. | | | | - Incline/Flat Barbell Press |
| 3500 calories equals 1 pound. Now the tricky part is | | | | - Push Ups |
| that the one pound you gain may be muscle mass or | | | | - Cable Cross Overs |
| just fat, and we do not want fat we want muscle. | | | | - Chest Dips |
| Start by adding 500 calories everyday to your diet. | | | | How many sets and repetition you ask? Good |
| That would equal out to 1 pound. The 500 calories | | | | question. For beginners I would suggest 3 exercises, |
| must come from good food like complex carbs, high | | | | 3 sets per exercise 10-15 repetitions. For more |
| quality protein such as chicken and essential fatty | | | | advance muscle building routine I would suggest 4 |
| acids. | | | | exercises, 3-4 sets, 6-10 reps. It has been proven |
| In order for the muscle to grow you must exert | | | | that lifting a heavier will make your muscle grow |
| enough force to actually break down the muscle so it | | | | more compared to light weights with high repetition. |
| can rebuild the muscle stronger and bigger. When | | | | The reason why beginners should do more repetition |
| working out or lifting weights that is what your | | | | is to make sure that the form is correct. |
| actually doing, breaking down the muscles. The rest | | | | Important note: When it comes to building muscle |
| period is when the muscle actually grows. | | | | nutrition and form comes first before the weight. |
| You must rest at least 48 hours before doing | | | | |