Building a Bigger Chest

by Bill Davis

http://www.muscle-build.com

One of the body parts that every aspiring weight trainer wants to build right away is the chest! Every kid wants to build that giant Arnold Schwarzenegger upper body, and the pecs lead the way (literally).

For most beginners, the pecs grow pretty fast -- at the beginning. But then things take a turn for the worse. In some cases, the chest development stops altogether. One of the reasons is that the supporting muscles, like the delts and triceps, bear most of the brunt of the heavy bench presses that most weight trainers perform.

If you do not do your chest training right, you will never feel any stress on the pecs. This article will help you build maximum tension in the pectorals by using some simple techniques.


Pre Exhaust Super Sets

First off, get used to supersets! These aren't your normal supersets, though. Nope. These are "pre-exhaust" sets designed to put serious stress on the chest by first performing an isolation movement followed immediately by a compound exercise.

Here's how it works. Perform a set of flat-bench flyes with a weight that allows you to do 6-8 reps. Immediately jump into a set of heavy flat-bench presses or inclines.

Lighten Up!

Another way to place maximum stress on the pecs is to take some weight off the bar. Yeah, you read that right. Often, when trying to lift maximal or near-maximal weights, we forget about feeling the chest work and instead focus on moving the weight.

I sincerely believe that you must push heavy weights to build mass. However, much more importantly is lifting a weight that you can feel.

A very impressive bodybuilder with a massive chest back in his day was Serge Nubret. He was known for his super power in the bench press, having the ability to press over 500 pounds. However, he rarely trained in the bench with more than 300-350 pounds. He made this "light weight" feel much heavier by concentrating on the feeling of the movement rather than the successful completion of a max rep.

So take some weight off the bar and start feeling your pecs work. Your chest will grow again if you do.

Loosen Up

When doing really heavy bench presses, we tend to tightly grip the barbell. It's a natural response. But try to loosen your grip a bit; you'll find that by doing so, you'll get more pec involvement and considerably less tricep and shoulder involvement. This tip goes hand-in-hand with using a lighter weight to feel the pecs working.

If you want to learn 7 more tips and techniques for building a bigger chest, check out How to Feel Your Pecs Actually WORK When You Do Chest Training.

Originally published on SearchWarp.com for Bill Davis Saturday, May 01, 2010

Article Source: Building a Bigger Chest

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Over at Muscle-Build.com, I wrote a page about how to get a good night's sleep.

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Pressed for Time? Here's a Killer Workout

We're often short of time for our workouts. Work, family, and other commitments take up a lot of time (and deservedly so) - and since there are only 24 hours in a day, we must figure out ways to work out AND sleep!

The best workouts, by far, are brief. A standard rule of thumb is do more in less time. But how much time is enough? It is my firm belief that you can get a lot of work done in 10-15 minutes!

What?

Yeah, 15 minutes or so. You see, a lot of us go to the gym to fraternize or show people how strong we are. We grunt and groan, using poor form, and crushing our joints in the process.

Way back when, guys like Serge Nubret used to bench press 150-200 pounds, tops. They made light weights heavy by using strict form and slow, deliberate movements. This not only saved their joints, but it also made them "feel" the weight.

In short, they made the mind-to-muscle connection. This is key to building muscle. You gotta feel it.

Jon Benson, in 7 Minute Muscle, knows this; in fact, he's built a killer workout system based on 7, 14, and 21 minute durations. His system is built completely around the mind-muscle connection. If you want to build a killer body without killing yourself in the gym, you have to check out 7 Minute Muscle!

The short story: Work one major muscle group per work out and workout every day.

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In my last post, Irregular Training, I talked about how I'd missed quite a few training days in the past few weeks.

Well, it got worse. My son wound up in the hospital, needing to have surgery as a result of a nasty infection that none of the doctors that had seen him could diagnose, until it was almost too late.

Long story short, my 17-month-old was in the hospital for nearly a week. Consequently, I didn't go to the gym a single day.

I'm trying to heed my own advice here, though. I am not beating myself up about it. I will go to the gym tonight and doing so will mark my return to consistent work outs!

I cannot change what's happened in the past. I can only move forward, looking back only to learn.

And this time, it really was okay to miss the gym. My kids are far more important than going to the gym. And any time I can spend with them is time I'm willing to miss working out.

It's all about perspective folks. Don't take anything but life too seriously.

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I've written an article that got published at Article Base called How To Build Muscle As Fast As Possible.

It lays out the exercise plan and the meal plan. Feel free to substitute any of the isolation movements and any of the food, as long as it's high protein, low carbohydrate! It's a simple plan to follow but it requires some High Intensity Training (HIT) and some real dedication to eggs and milk and a LOT of supplements!

Not saying you could look like Arnold in his prime, but you can pack on the muscle faster with this method than any other. Give it a try for 4-6 weeks. It's a month of your time invested in the most-proven weight gaining plan ever devised.