How to Build Pectoral Muscles Fast

To get well-developed pecs, you need to work out correctly and consume a lot of protein.

To build pectoral muscles fast, you must dedicate yourself to a regimen of weight training, good nutrition and rest. If you are committed, you can see a noticeable change in your chest within a few weeks.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Weights
• Protein supplements

1. Start slow. If you injure yourself during your first workout, you won't be able to continue. During the first week of your chest workouts, use moderate weights, and don't strain yourself.

2. Develop a weight program that works your pectoral muscles hard. Begin with three sets of 10 reps for each of three chest exercises. Try bench press, flat bench flies and push-ups. Always remember to warm up and stretch your pectoral muscles.

3. Eat a diet that encourages muscle growth. It is essential that you increase your intake of protein, especially right after a workout. Protein helps build and repair muscle. Eat more lean meat, dairy products, beans and nuts. Reduce your intake of fat, sweets, fried food and alcohol.

4. Use protein supplements. It's difficult to consume the amount of protein necessary for fast muscle development with regular food. Get some whey protein, and consume protein shakes twice a day--once right after your workout and another about 12 hours later.

5. Rest your muscles. When you lift weights, you slightly tear muscle fibers. When those fibers heal, they come back stronger and bigger. It is therefore essential that you rest after a hard workout. Do not work your pectoral muscles for at least two days after a weight workout. If your muscles are sore, you shouldn't lift weights with them.

6. Mix up your workout. Over time, your pectoral muscles will recover more quickly. You must then challenge them in new ways. The easiest way to do this is to increase the weight you lift. You can also change the number of sets and reps. Either increase the weight and lower the reps or decrease the weight and increase the reps. Rotate your exercises. Try doing the bench press and flies at different angles to hit the pectoral muscles at different angles. Keep changing things until your workout makes you sore again.

Tips & Warnings

• Overall fitness is important. If you build pectoral muscles while ignoring the rest of your body, you'll develop an unbalanced physique. When you work your chest, you must also work your back to complement it. Try doing your back workout on different days than your chest workout.

• Listen to your body. If something hurts, stop working out.