How To Get A Bigger Chest

Building a bigger chest will not happen overnight, it takes time, dedication and proper exercise. If you think you can build a bigger chest quickly, think again. It takes patience and hard work to get to the Golden Era level definition. Even then, they usually only did chest day twice a week, no more than three.

It takes time to really build up your pectoralis muscles to get a bigger chest. Most programs take 10 to 12 weeks of steady determination for a noticeable difference. Of course, spending time at the gym is a requirement.

But that’s not all it takes to build your chest muscles to improve your overall physique. You will also have to:

• Eat the right foods (and stay away from the wrong foods).
• Get enough sleep each day.
• Leave at least two recovery days in between each workout session (meaning you won’t be able to work your chest more than three times a week).
• Work out correctly to avoid any type of injury, which can completely derail your plans.

1. Eating the right foods

When it comes to fitness and bodybuilding nothing is more important than your diet, you can train as hard and smart as you want but without the right diet and nutrition you will not achieve your goals. If you really want to see results here is a list of things you should be eating.

• Vegetables (lots of them)
• Fruits
• Whole grains
• Lean meats
• Nuts and seeds
• Quality fish

Stay away from high glycemic foods as much as possible, though white rice is acceptable as a pre-workout meal. It can help fuel your workouts and aid in muscle recovery post-workout.

Eat high-protein foods as well to help fuel your workouts and keep yourself satiated. In fact, studies show that eating protein prior to sleeping can accelerate post-exercise recovery.

A 2022 meta-analysis of 69 studies suggested sticking to the lower end of the position statement’s recommendations. Based on previous research, authors indicated that eating 1.5 grams of protein per kilogram of body weight, which equates to 0.7 grams of protein per pound, should be enough to build strength when combined with resistance training. The point about resistance training is a reminder that muscle mass is not simply a product of protein intake.

Reaching your protein intake for the day can be difficult, eating food such as chicken breast, turkey, fish and even red meat can help you reach your intake for the day, but it can be difficult to consume the amount of food needed for the day, and this is where protein shakes can really help.

2. Getting enough sleep.

If you want to get serious results in the gym, then you need to prioritize sleep. When you deprive your body of sleep, the vital hormones needed to rebuild muscles are depleted. It can also create an inflammatory response, which may inhibit muscle recovery.

Some studies believe that athletes should get 10 hours or more sleep each night. For professional athletes (including bodybuilders), sleep is even more important than the average person’s. Lack of quality sleep can cause serious implications for their sport:

• Reaction time
• Accuracy
• Slower swim turns
• Submaximal strength
• Reduced cognitive function

Need help with your sleep? Trained by JP Dream Sleep might be just the thing you need. It’s not habit-forming and can help you fall asleep faster and stay asleep longer to rebuild your muscles.

3. Recovery

If you are working out properly, then you are pushing your muscles to the brink. That means, your muscle fibres are tearing down and need enough time to recover before you work them again.

Think recovery days are for the weak? Think again. Recovery days are actually where your muscles build their mass, not when you’re in the gym.

Plus, your sleep will suffer, and we just learned why you need as much sleep as possible. And, your adrenals will become fatigued and overproduce cortisol. It’s not good if you don’t want to. pack on the fat.

Trust us, leave time for rest before your next chest day. If you really need to hit the gym, then work on your lower body in between chest days. Don’t let all that hard work not pay off, supplements like glutamine will help speed up your recovery time.

4. Training correctly.

Without proper form, you not only won’t get any gains, but you’re also almost guaranteed to injure yourself.

You never want to be that guy in the gym who doesn’t know what they’re doing. Confidence and proper knowledge will get you far, so make sure you practice your form if needed.

Heavyweights are not impressive, especially when you aren’t doing the exercise correctly. Save them for down the road, when you have perfect form.

The bottom line.

There isn’t a quick way to get a bigger chest. It takes time, dedication, and consistency in order to see real, sustainable results.

If you feel that your chest definition is lacking, remember the tips mentioned today. Don’t forget to eat right, get enough sleep, and allow plenty of time to recover between sessions.

Make sure you know the proper form and technique for each exercise before you perform them. Take your time and don’t rush through the reps, instead allow yourself to concentrate on each rep.

These tips will help you work through your chest days to get the bigger chest you’re looking for.