Build Pecs Quickly

Big chest and wide shoulders are the key elements of that prehistorical look that men still admire. To achieve the look, you have to know how to build pecs. Lets find out about the best strategies to do that.

Training- King.

Do not start with adding calories as many fitness magazines suggest. To build muscle the most important element is proper training. You can build some muscle even on very ''tight'' calories(compared to your metabolic needs). However other way around, with a lot of calories, but no exercises it is impossible. So a training is the king.

Exercises.

Basically, all exercises that target pectoral muscles will work. Some of my personal favorites are chest dips, dumbbell bench presses, dumbbell flies and push ups. Before doing any of these exercises, consult a trainer or at least read some authoritative fitness books about proper execution of exercises. Some exercises can be ineffective even when you are doing only little alterations, other can get even dangerous for your health.

Method.

Doing exercises does not equal pec growth. You have to follow a basic principle of muscle-building. Muscles optimal growth happens under cumulative fatigue in repetition range of 8-12. Fatigue is needed to stimulate muscle growth; without it muscle has no reason to add mass. So after last set your muscles have to be tired. If they are not, muscles will get stronger, but not much bigger. High reps provide your pecs with a sarcoplasmic hypertrophy that is the most effective growth size-wise. Furthermore, do not lift weights that are less than 75% of your one repetition maximum weight.

Diet.

Keep your diet reasonable. Do not over eat. Fat can hide or distort the looks of your pecs. You might be fighting windmills, if you have a lot of fat, and it looks that no matter what, your pecs are too small. Huge gut, for example, can throw of the chest to waist proportions, and fat over your pecs can make them look just fat. There are quite many proponents of bulking and cutting strategy(when you add a lot of fat while building muscle). I am not a fan of this method, since after cutting men often find out that ''the big gains'' were only 2 or 3 pounds of muscle. For some men, such a revelation is much harder than seeing a bit slower, but also realistic results, and looking lean all the year round.

Whichever diet method you choose, all the things above regarding exercises still applies.

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