Build Muscle Quick

Everyone knows to build muscle up one of the best exercises for the upper body is the bench press. As always certainly one of the questions most bodybuilders want to know the answer to is: how much can you bench press?’. Of course i is probably not the best measurement of total all round body strength it does naturally have a very macho feel to it and of course is very impressive. So lets cut to the chase and find out how to build muscle now and get a bigger bench press:

Grow your triceps. Your triceps are a crucial muscle in performing the bench press and make up two thirds of the muscle mass on your arm. it is more than likely that weak tris are restricting your bench press progress. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Less effective are isolation type exercises such as tricep press downs. They will definetely help add weit to your bench press.

Why not experiment by doing a seperate session for your triceps alone. Usually bodybuilding programs recommend that you train the chest in the same session as the triceps. Try training them on their own for a change. Doing this allows you to attack them when they are fresh and really concentrate and focus on hammering them to stimulate growth. Do this over a period of a few weeks and then go back and see how many more weight discs you can press.

Variety. have you been repeating the same old workout for months? time to mix it up then. After your muscles have done the same workout a few times, they have already adapted to it and therefore the need to grow has been removed. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.

Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. Too much training for your chest muscles means it takes longer for them to recover and develop. Instead of focussing on quantity, focus on technique and intensity. A short intense workout is much more effective than a long drawn out one.

Good rest periods. Your muscles are not going to grow in the gym! At rest is when they grow. You won’t grow if you don’t allow enough time to grow. Of course do not workout again when your muscles are still, a fair rule of thumb is to limit yourself to 6-9 sets each session for each muscle group, any more and you risk overtraining.

Take some time-off. Why not take a break if you hit a training plateau. Allow your body to fully recuperate and eradicate all the strains and return a week or so later doubly motivated.

Give your chest muscles a much more intense hit by doing negatives. Negatives are when two spotters (gym partners) help you press the weight up but then let you lower it under full control. We do this because you can actually lower more weight than you can lift. Therefore if we can get the body lowering more weight it is probable that this will aid us for the effort phase also. The lowering portion of the lift is know to trigger more muscle growth than the positive effort phase.

Double check your diet. Are you eating 5-7 meals a day with approximately 1 gram of protein per pound of body weight? If you are not then it is possible that you are limiting your gains by not following a muscle building diet strictly enough. Each meal should be roughly 50% carbohydrate, 30% protein and the rest made-up of fats. Take supplements if you can afford to like whey protein, essential fatty acids and multi-vitamins.

Focus on your technique. Are you pressing correctly. Faulty technique can push the focus away from the chest muscles group and put you at a heightened risk of getting injured. Make sure you are not lifting your feet off the ground and that your hands are not too close together, these are two very common errors.

By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. Go get them!