A Guide to Building Muscle Quickly to Increase Your Bench Press
Most people know that in order to build up muscle in the upper body one of the best exercises to do is the bench press. A frequent question bodybuilders ask each other is how much you can bench press. Let us examine what it takes to build muscle and how to achieve a bigger bench press. This can be done in a few very effective ways that will make a noticeable difference 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.
Work your triceps separately. The majority of bodybuilding regimens advise that you workout the chest in the same session as the triceps. If you train the triceps separately, you can concentrate on them and get the muscle growing very quickly. Try this over a few weeks and then have a look at how many more kilograms you can bench press.
Variety. Have you been doing that same old workout routine for months now? When your muscles have done the same workout a few times, they have already been able to adjust to it and so the need to grow bigger is not there. Keep changing your routine, it can involve little changes such as changing the grip width or even reversing the order of your routine or they can be bigger changes such as doing super sets or compound sets and more.
Do not over do it. Most of the time more is better, but in regards to muscle building that is not the truth at all. If you over do it and over train your chest, then you will find it difficult to recover and to grow further. Instead, focus on intensity, technique, and not quantity. A short vigorous workout is much more effective than a long 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 find yourself reaching a training plateau, then think about taking a complete break. This will allow your body recover from all the strain you have put on it. After you have taken a break for a couple of weeks, you can return to your workouts with more conviction.
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.
Pay attention to your technique. Are you bench-pressing the proper way? It is imperative to pay close attention to your technique and to use proper form when doing your exercises. If you practice bad technique it can take away focus from the chest muscles and can put you in great risk of injury as well. Make sure you are not lifting your feet up off the floor and that your hands are not grabbing the bar too close together. These are the two most general mistakes people make when bench pressing.
By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. - 17268
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.
Work your triceps separately. The majority of bodybuilding regimens advise that you workout the chest in the same session as the triceps. If you train the triceps separately, you can concentrate on them and get the muscle growing very quickly. Try this over a few weeks and then have a look at how many more kilograms you can bench press.
Variety. Have you been doing that same old workout routine for months now? When your muscles have done the same workout a few times, they have already been able to adjust to it and so the need to grow bigger is not there. Keep changing your routine, it can involve little changes such as changing the grip width or even reversing the order of your routine or they can be bigger changes such as doing super sets or compound sets and more.
Do not over do it. Most of the time more is better, but in regards to muscle building that is not the truth at all. If you over do it and over train your chest, then you will find it difficult to recover and to grow further. Instead, focus on intensity, technique, and not quantity. A short vigorous workout is much more effective than a long 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 find yourself reaching a training plateau, then think about taking a complete break. This will allow your body recover from all the strain you have put on it. After you have taken a break for a couple of weeks, you can return to your workouts with more conviction.
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.
Pay attention to your technique. Are you bench-pressing the proper way? It is imperative to pay close attention to your technique and to use proper form when doing your exercises. If you practice bad technique it can take away focus from the chest muscles and can put you in great risk of injury as well. Make sure you are not lifting your feet up off the floor and that your hands are not grabbing the bar too close together. These are the two most general mistakes people make when bench pressing.
By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. - 17268
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