It is well known that the bench press is one of the ideal exercises to build up muscle in the upper body. A common question that many bodybuilders want to find out is how much you can bench press. Let us get to the point and see how to build up muscle and get a larger bench press.
Grow your triceps. As much as two thirds of the complete muscle mass on your arms is made up of the tricep muscle. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Isolation exercises are not as good as they isolate the muscle completely. They will definitely help add weight to your bench press.
Train your triceps separately. Most of the time, bodybuilding routines advise that you train the chest in the same training session as the triceps. If you train them separately, you can focus on the triceps, train them intensely, and build up muscle growth faster. Try this over a spell of a few weeks, and then see how many more kilograms you are able to bench press.
Variety. Have you been repeating the same old workout for months? 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. If you do too much and overtrain your chest then it can struggle to recover and find it hard to grow more. Focus on intensity and technique as opposed to quantity. A short intense workout is much more effective than a long drawn out one.
Solid rest. Your muscles are not going to grow in the gym! At rest is when they grow. If you don?t give enough time for growing then you simply won?t 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 a break from training. If you reach a training plateau, then think about taking a total break. Let your body completely recover from all the strains, come back to your exercises a week or so later, and be even more motivated.
Look at your diet. Are you eating 6 meals a day with a minimum of 1 gram of protein for every pound of bodyweight you have? If you are not, then you are most likely limiting your gains by not following a muscle building diet. Following a proper muscle building diet is essential in building muscle mass, so in every meal try to consume 50% carbohydrates, 30% proteins, and the rest can include fats.
Concentrate on your technique. Are you pressing correctly? Bad technique can take away the focus from the chest muscles and can put you at elevated risk of injury. Make sure you are not lifting your feet up off the ground and that your hands are not grasping the bar too close together. These are the two most commonly made errors.
By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast.
Grow your triceps. As much as two thirds of the complete muscle mass on your arms is made up of the tricep muscle. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Isolation exercises are not as good as they isolate the muscle completely. They will definitely help add weight to your bench press.
Train your triceps separately. Most of the time, bodybuilding routines advise that you train the chest in the same training session as the triceps. If you train them separately, you can focus on the triceps, train them intensely, and build up muscle growth faster. Try this over a spell of a few weeks, and then see how many more kilograms you are able to bench press.
Variety. Have you been repeating the same old workout for months? 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. If you do too much and overtrain your chest then it can struggle to recover and find it hard to grow more. Focus on intensity and technique as opposed to quantity. A short intense workout is much more effective than a long drawn out one.
Solid rest. Your muscles are not going to grow in the gym! At rest is when they grow. If you don?t give enough time for growing then you simply won?t 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 a break from training. If you reach a training plateau, then think about taking a total break. Let your body completely recover from all the strains, come back to your exercises a week or so later, and be even more motivated.
Look at your diet. Are you eating 6 meals a day with a minimum of 1 gram of protein for every pound of bodyweight you have? If you are not, then you are most likely limiting your gains by not following a muscle building diet. Following a proper muscle building diet is essential in building muscle mass, so in every meal try to consume 50% carbohydrates, 30% proteins, and the rest can include fats.
Concentrate on your technique. Are you pressing correctly? Bad technique can take away the focus from the chest muscles and can put you at elevated risk of injury. Make sure you are not lifting your feet up off the ground and that your hands are not grasping the bar too close together. These are the two most commonly made errors.
By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast.
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