How to Get a Big Chest and Five Mistakes You're Making
I get asked how to build a big chest a lot, it's one of the more common questions I get asked. Most people will think you need to do loads of bench press and a lot of heavy weights, well, that is one approach...but my philosophy is better! Here's what you need to do to build a bigger chest, not only bigger, but better shaped.
Here is what you should be doing; and these are probably the mistakes you are making by not incorporating - I see these mistakes on a daily basis by almost every guy in the gym, it's incredible.
1. Target all parts of the chest - upper, lower, middle, outer and inner. You want to have a good shaped chest as well as thick muscle there, so you must target all parts. Here's how to target each and what exercises you can do:
2. Perform a full range of motion - don't do weights that are too heavy for you and only perform half reps or cheat reps. Lighten the weight, go all the way down and extend all the way up.
3. Slow and controlled - instead of fast and jerky. Really feel the movement and feel the muscles contracting, it's a good feeling and is also one of the techniques used in mind muscle connection. (Read more about mind muscle connection in my article by clicking here.)
4. Mix heavy weights with light weights - you need to work your muscle fibers in different ways to really promote muscle growth. Performing a mixture of heavy and light weights through different repetition ranges will achieve this. A great example of this is doing pyramid sets.
5. Change your routine every 6-8 weeks - your body gets used to what you are doing and begins to plateau and slow down your results. If you change your routine every 6-8 weeks, you will get continued growth and muscle development. Keep your body guessing and keep shocking it.
Ok, so those are 5 big mistakes that 9/10 of you guys aren't doing. If you follow this advice I'm 100% sure you will now know how build a bigger chest in just one or two months. Good luck guys and please let me know how you get on. Please leave comments if you want me to answer any questions for you.
Happy lifting! :)