Building your pectoral muscles in a short time takes concentrated effort, but it is certainly attainable. As opposed to the traditional method of weight training, in which you would pair your chest and your back muscles together, you must work your chest one day per week by itself. To optimize your workouts, you need to eat 350 to 700 calories extra per day which should include 1.5 grams of protein per kilogram of your body weight. Intense workouts need a sufficient amount of calories and protein to build your muscle cells so you can get pecs in 4 weeks.
Things You'll Need
- Flat barbell bench press
- Incline barbell bench press
- Flat bench
- Incline bench
- Skim milk
- Whey protein powder
- Frozen berries
- Frozen pineapple cubes
- Frozen bananas
Drink a protein shake about an hour before you begin your chest workout. Blend together 1 cup of skim milk, 24 grams of whey protein from about one scoop of whey protein powder and half a cup of frozen berries; this pre-workout shake enhances your muscle-building capacity by providing amino acids from the protein powder during your workout and slowly-released energy from the berries.
Start your pec workout with flat barbell bench presses. Use a light weight for your first set so that you can do 10 repetitions; rest for 1 minute. Add a little bit more weight to complete another 10 reps; rest for 2 minutes. Complete five more sets of flat barbell bench presses, adding more weight to the bar as long as you are able to do six to eight repetitions per set; rest for 2 to 3 minutes between these last five sets.
Move onto incline barbell bench presses. Use moderate weight for your first set so that you can do eight to 10 repetitions; rest for 2 minutes. Add more weight to the bar to complete another set of eight to 10 reps; rest for 2 minutes. Complete four more sets of incline barbell bench presses, adding more weight to the bar as long as you are able to do six to eight reps per set; rest for 2 to 3 minutes between these last three sets.
Do flat dumbbell flyes for your third exercise. Start with a moderate weight for one set of 10 repetitions; rest for 2 minutes. Increase the weight you are lifting and do three more sets of six to eight repetitions; rest for 2 minutes between the remaining sets.
Finish your chest workout with incline dumbbell flyes. Use moderately heavy weight for all four sets. You should be able to complete six to eight repetitions per set with the weight; rest for 2 minutes between the remaining sets.
Consume a protein shake within 45 minutes of the end of your workout; if you can drink it before you leave the locker room, that would be better. Blend together 2 cups of skim milk, 48 grams of whey protein from about two scoops of whey protein powder, 1 cup of frozen pineapple cubes and half of a frozen banana; the fast-absorbing sugar in the fruits gets the amino acids from the protein powder into your muscle cells quickly, maximizing your muscle-building potential so you get pecs in 4 weeks.
Maintain a detailed workout log listing your exercises, the weight you lifted, your sets and all of your reps. Check your log before your next chest workout and make a goal to increase each set by either the weight you lifted or the number of repetitions you did; do not do more than 10 repetitions per set. If you are able to complete two or more sets of 10 repetitions at a given weight, move it up to the next week even if you can only complete five reps; for the next workout, use the heavy weight but make it a goal to do a few more repetitions.
Tips & Warnings
- Enlist the help of a workout partner to be your spotter for the bench press exercises or perform the flat and incline barbell bench presses within the confines of a squat rack; ensure the safety bars are in place. If you are unable to press the dumbbells above your chest, lean over to either side to slowly set each dumbbell on the floor.
- Essentials of Strength Training and Conditioning; Thomas R. Baechle, National Strength and Conditioning Association, CSCS
- Strength and Conditioning Journal, Protein for Sports-New Data and New Recommendations; Tim Ziegenfuss, Ph.D., et al.
- ExRx.net: Weight Training Guidelines
- Photo Credit Digital Vision/Photodisc/Getty Images