Things You'll Need:
- Weights
- Protein
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Step 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. It may not seem like you worked out much, but the next day you will be sore.
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Step 2
Develop a weight program that works your pectoral muscles hard. Begin with three sets of ten 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.
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Step 3
Eat a diet that encourages muscle growth. It is essential that you increase your intake of protein especially right after a work out. Protein helps build and repair muscle. Eat more lean meat, milk products, beans and nuts. Reduce your intake of fat, sweets, fried food and alcohol.
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Step 4
Use protein supplements. It is difficult to consume the amount of protein necessary for fast muscle development with regular food. Get some whey protein and have a protein shake twice a day. One right after your workout and another about 12 hours later.
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Step 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 should not lift weights with them.
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Step 6
Mix up your workout. Over time your pectoral muscles will recover faster and faster. 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. The exercises you do should also be rotated. 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.
