How do I build a strong chest?

[dpopiz]

Q for all you people preaching about eating certain stuff right afterwards:
I lift MWF after school, but I don't go home after that because I have work. so... what's some cheap food/drink I can bring with me each day to consume right after lifting, that will give me all the good stuff you guys mentioned?

 

[DJFuji]

take an energy drink (like gatorade), a baked potato, and a grilled chicken breast. Drink the energy drink directly after the workout and consume the meal no more than 30 minutes after that. The meal is important because it keeps your insulin levels from dropping. Both the chicken breast and baked potato are low fat, fast absorbtion foods.

 

[yukichigai]

Mmmm... chicken and potato.... *droools*

I did weight training with the football team one summer in high school. I dunno what it was exactly that I did, but something made it so that I could flex my peck muscles and make 'em dance.

Yes, aren't I helpful?

 

[dfi]

Regardless of all the advice here about the number of reps, sets, times per week, best chest exercise, etc, you only need to know one thing to get a bigger chest, or really just get bigger overall: lift weights regularly.

Once you've actually commited yourself to lift weights, and do so regularly, then you need a workout schedule. Do X number of sets, Y number of reps per set, Z number of I type of exercise, and N number of workouts weekly. X, Y, Z and N are numbers that you think are reasonable. I type of exercise is the type of weight lifting movement you want to do or like to do. When you find that progress has stopped, change X, Y, Z, I, and/or N until progress comes again. Don't neglect to work your lower body. Don't neglect to work your lower body. And, don't neglect to work your lower body. Also, don't neglect to work your lower body. Eat lots of healthy food and repeat ad nauseum.

When you lift weights you're going to hear a billion different opinions on what works and what doesn't. Try them out if you're not making progress. But remember that they are only opinions, because you will quickly find out that what works for one does not work for another, especially when it comes to weight training. And don't bother trying to figure the absolute perfect routine, because asides from mental masturbation, it's pretty pointless.

dfi

 

[dfi]

My above post contains the practical advices about weightlifting I wish someone had drilled into my head when I first started. You'll notice I repeatedly said not to neglect your lower body. Please, please, if you only convince yourself of one thing, convince yourself that you need to work your lower body.

Why work your lower body when all you want is a nice chest? Well, if you work your lower body, most likely you'll do the squat, deadlift, or both. The squat or the deadlift is most often quoted, voted, and ranked as the best exercise. If I remember correctly, the squat recruits 21 different muscles, while the deadlift recruits 19 different muscles. Research has shown that the squat increases testosterone levels. These two exercises are known to cause growth all over your body. If you have ever entertained the idea of someday being more muscular and well developed, you should probably do one of the two. Unless you are physically incapable of doing them or risk injury in doing so, you should probably do one or both.

Well I hope you have been convinced now, instead of years later.

dfi

 

[NightCrawler]

Originally posted by: 0roo0roo
http://muscleweb.com/wong/

Oh that is so wong !

 

[Koing]

There is no *lower chest*. The chest is ONE MUSCLE.

You need to progress your routine.

Doing 200 push ups is not going to get you *big*. Doing 200 of anything is WILL NOT GET YOU BIG. Too many reps and by the time it gets to say 30+ it is easy to do each rep.

Work off 6reps x 5 sets or 8reps x 4 sets.

Do it at least once a week or twice a week.

Everyday is not so great for your chest.

You GOT TO EAT LOTS AND LOTS if you want to get big.

Also don't ignore leg work. If you do leg work it will help your body increaes testerone levels and that helps in muscle growth. If you ignore legs you will see less results. WHY do you think BB do LEG work? It helps them 'overall'. It helps to THICKEN OUT THE WHOLE BODY and not just your legs.

YOu didn't give it 'enough' time. You got to give a good time frame of I'd say at least 6-12months depending on your stage of training and age. Some people put on mass later then others. I have a few friends that weigh next to nothing at 20.

Flat bench press, incline or decline, DB bench press.

Pick 1 or 2 and work it.

Just be sure to increase the weights.

I think you were too impatient. NO ONE gets FAST results in a few weeks or months unless your on some juice or just lucky or a complete beginner. But you being able to do 200 push ups makes you not a beginner. The more developed you are the hardest it is to gain mass or add say 20lbs or even 5lbs on to your lift if you have trained for 10yrs+.

Koing