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An Online Guide to Building a Huge Chest

Modern men have access to nutritional, medical and technological innovations that allow them to build ripped bulging chests that a few generations ago would’ve been unthinkable. Unimaginable except for the titans like Arnold or Zane. At the end of the day, with enough time to invest in advanced chest routines and money to invest in proper food & supplements, most guys can sport huge sculpted chests. This article is going to cover all the bases. We’re going to touch on the mental game, chest building supplements, proper meal planning and then dive into two unique pec-busting routines. Ideally, this article alone is designed to be the go-to resource for contemporary guys looking to rock a chest line that only a tiny few could manage a mere 50 years ago.

Know Your Pectoral (Major and Minor) Muscles

Serious body sculptors, whether amateur or competition level, take the time to truly understand and grasp the muscles they’re shaping. They don’t just read a few magazines or blog posts, watch a couple YouTube videos and think they get it. 1_2b939a01-6a48-4fe4-aa2b-fd755f624697 Once you look at the pectoral muscle tissue and understand where it originates from, what it connects to and what its exact function is you can more easily target these areas. And, it helps with the mental game. Studies have proven that bodybuilders who internally and mentally focus on specific zones of muscle while they train see better gains. It’s not all about what you can see in the mirror. It’s about what’s going on under the skin.
  • Tip: See how the lower pectoralis major has no insertion point where you would expect it to be? Makes you wonder what the point of a decline press bench is.
  • Tip: The two insertion points are located at the sternum and the clavicle, then the muscle fans out.
Take the time to Google “Pectoralis Major” and “Pectoralis Minor” until you completely understand your chest muscles. Use your fingers to feel them. Get an idea for the kind of gap between the two you’re working with. You don’t need a degree in physiology, just a thorough grasp of how your chest muscles work. 2_cfbcc7f8-7692-4aeb-92c5-9aa143ef41b1

The Mental Game & Setting Realistic Goals

It’s easy to read about growing an impressive chest and hypertrophy in general. It’s easy to go to the gym and look like 80% of the other guys. However, it’s not easy to design a routine and then stick to it religiously. You have to be consistent for serious muscle growth and maintenance. PERIOD! Part of approaching this the right way is setting realistic goals.
  • All the working out in the world isn’t going to make up for an undisciplined workout and food intake regimen. You’ve got to give your chest serious attention on a long term regular basis for it to really look the way you want it to.
  • You’ve got to set boundaries and distance yourself from things that get in the way of or keep you from your chest building goals.
  • Don’t think you’re going to fill out your shirts and look defined in a couple months. You can put on mass rapidly perhaps, but you can’t rip it up super quickly. Think longer term. People dedicate decades to sculpting the perfect chest, how much are you dedicating to yours?
Almost everything it takes to sport an eye-catching photo-worthy chest happens in the mind. Once you’ve dominated your weaknesses, tamed temptations and committed to your objective everything else is the fun part. Can you be one of the few? Do you have the mental stamina, let alone the physical integrity? Will you be the guy who keeps looking for answers, or be the one who mans up, builds the mighty chest and becomes the person that other guys come to with their questions? 3_24c1c164-d727-4ac0-a03a-29b8ffb1514a

Chest Building Nutritional Tips & Meal Planning

No chest plan is complete without serious nutrition. Your food is the raw material that will be used to build and sculpt your muscle tissue, so don’t take it lightly. You CANNOT build tons of lean mass while on a diet with a caloric deficit. Don’t make that common mistake. You’ve got to have just the opposite. A surplus of energy derived from balanced meals with sufficient portions of protein, carbs and fat.
  • Daily Intake: If you’re like the average male human being on earth, you require a minimum of between 15-17 calories just to maintain your body weight. When you’re trimming, you eat with an ideal weight deficit. When you’re building you must eat more than you need just to stay alive.
  • Calorie Blocks: Think of it in terms 500. 500 more calories every day for one week turns into 3,500. How many pounds of muscle do you want to add to your chest? If you’re going to work your chest hardcore, 3 to 4 days a week or more, you must dutifully increase calorie input to make up the difference.
  • Protein: As a general rule of thumb, regardless of what muscles you’re building, you should eat a minimum of one gram of protein per pound of body weight. On specific chest days where you’re hitting it hard, up the amount to at most 1.2 to 1.5.
  • Carbs: These are just as important as protein. Shoot for 150 grams of clean carbs a day (180-200 on crazy chest days). They’re your major source of energy, during chest workouts and throughout the week. Without them you won’t be able to work out hard enough, and you’ll be consuming too much protein that’s meant for pectoral hypertrophy.
  • Fat: Without healthy fats your testosterone levels will go through the floor, making it nearly impossible to grow chest muscles or even recover from your chest workouts. Keep it light though because only roughly 15-20% of your dietary intake should be composed of fat.
There are limitless chest-focused building meals online. What do they all have in common? They correctly balance the three micronutrients, they’re clean and they come with precise caloric and gram measurements. You’ve got to be exact. Take the time to get a grip on where you’re at, where you need to be, and eat accordingly.

Potential Supplements for Chest Building

Many men try to simplify the nutritional aspect by investing in supplements. Furthermore, working out, food intake and genetics can only bring your chest so far. After that it’s going to take modern supplemental technology to bring you the extra distance. Your chest will adapt to a ton of tension and most things you throw at it, but it does have limits. Modern supplements are a way to sort of cheat genetics. But, you should do your homework, talk to trainers and nutritionists and know what you’re doing. Don’t just read advertising or marketing pitches and buy this stuff.
  • Weight Gainers: Don’t turn weight gainers into a crutch, and if you use them instead of raw foods make sure you’re keeping close tabs on what you’re consuming. Read the label and know how much is in serving. What the point of building a big chest if all the muscle is covered in flab?
  • Creatine: Inexpensive and definitely effective this is used by men who need an energy boost to reach better chest pumps. Once you reach a certain level of fitness, this supplement can help you put in those few extra dumbbell chest press sets, or add another 100 pushups or whatever. When raw carbs aren’t enough this can help.
  • Protein Powders: Maybe you don’t want to eat dozens and dozens of eggs every month or you’re not a big fan of chicken or beef. Protein powders are a great alternative. Make sure you get ones with essential amino acids and decent portion sizes.
  • Testosterone Boosters: These can be powerful, but to be honest unless you suffer from low testosterone (or aren’t getting enough fat in your diet), one of the last three options would be better.
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Chest Building Strategy

In reality there are as many different strategies and opinions as there are bodybuilders after a mountainous chest. Everyone’s body is different. If you’re an average guy, or someone that’s tried building lean mass with no success for years, the important thing is to do what works best for you. Work into your return. Start small and basic, and build as your chest and shoulders get stronger. As you shoulder and elbows get stronger and your central nervous system is prepared to handle heavy weight and hardcore workouts, you can up the extreme level.
  • Don’t come out swinging into 5 chest days with 16 sets per day. That’s ridiculous unless you have the frame and genetics for it, which over 90% of men simply do not have.
  • Start with a basic routine. Like, 2 mass builders (regular/incline bench press) and mix up the sets with 2 either pulling exercises for super-sets, or alternative chest exercises like flys, cable exercises, stiff-arm pullovers or dips.
  • Stay away from machines. It’s fine to throw in a machine day for super heavy sets, but ultimately machines cannot mimic free range of motion and aren’t really helping to build any stabilization muscles, joints, tendons and ligaments that connect to the chest.
Right, so we’ve touched on the importance of knowing the biology of your chest. We talked about mental preparation, clearly understanding what a huge chest requires and how critical commitment is. Then we talked about proper chest building nutrition and potential supplements. Now, let’s dive into the two advanced chest workout routines. 5_0120883f-e5a8-4317-8984-6b002b882374

Advanced Chest Workout Routines

Let's create a couple of more advanced chest routines that are suited to the more experienced and advanced lifter. Within these routines you will see that the basic fundamentals of chest building are still present and should not be neglected. You should be using enough weight that a spotter is required on your last few repetitions whereby you are assisted a few extra reps past failure .. You want to completely drain the chest muscle fibers of energy. In terms of rest periods, for growth you must allow your chest to rest and recharge glycogen between sets, for the average gym goer, 90 second rest periods between sets are ideal. Another important aspect to remember which we have yet touched on is warming up the chest sufficiently prior to heavy loading. Warm up your chest through the use of light weight high repetitions ensuring you feel the full contraction of the muscle fiber and slowly build up to your desired weight. Anywhere from 2 to 4 warm sets are recommended but of course there is no limit. In addition to warm up sets ensure you are adequately and regularly stretching the chest, this can be carried on throughout the entire workout. The following routines which are targeted towards the more advanced lifter and are a guide only, feel free to add in or remove exercises from the routine as you see fit.

Advanced Routine 1

# of Sets

# of Reps

Dumbbell/ Barbell Press

4 sets

8-10 reps

Dumbbell/ Barbell Incline Press

4 sets

8-10 reps

Incline Dumbbell Flys

4 sets

8-10 reps

Decline Press or Dips

4 sets

8-10 reps

Pullovers

3-4 sets

10-12 reps

Cable Crossovers

3-4 sets

10-12 reps

Advanced Routine 2

# of Sets

# of Reps

Barbell Bench Press

3 sets

6-8 reps

Dumbbell Bench Press

3 sets

6-8 reps

Incline Barbell Press

3 sets

6-8 reps

Incline Dumbbell Press

3 sets

6-8 reps

Flat Bench Dumbbell Flyes

3 sets

6-8 reps

Cable Crossovers

4 sets

15-20 reps

Dips

4 sets

15-20 reps

Advanced Routine 3

# of Sets

# of Reps

Bench Press

5 sets

10-12 reps

Barbell Incline Press

5 sets

10-12 reps

Barbell Pullovers

5 sets

10-12 reps

Cable Crossovers

5 sets

10-12 reps


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