How Can I Increase the Size of My Pectoral Muscles?
Increasing the size of your pectoral muscles can seem like simply a matter of doing targeted exercises that focus on that particular muscle group. However, there are numerous things you need to do before and while you are trying to build your pectoral muscles. Additionally, building pectoral muscles also requires that you eat a balanced, healthy diet for optimal muscle growth.
Instructions
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Make your whole body stronger to increase the size of your pectoral muscles. According to StrongLifts.com, the more strength you build, the more muscle you can add. StrongLifts.com recommends starting with basic weight training and body-weight exercises and adding weight as you progress. Focus on your form as you are learning, and make sure you area always increasing the intensity of your workout to build more muscle.
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Use free weights when you are lifting. Free weights are more effective than machine weights because they force you to balance the weight with your body. Free weights are also safer, because they do not force your body into unnatural positions and movement patterns as some machine weights do.
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Do compound exercises instead of isolation exercises. Replace bicep curls with pull-ups or barbell rows and triceps kickbacks with overhead presses. Isolation exercises that work the pectoral muscles are fine once you have achieved a higher level of fitness, but they should be avoided when you are just starting to build muscle.
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Add fortified eggs to your diet. According to WomenFitness.net, fortified eggs are an excellent source of protein and omega-3 fatty acids, which can help to build muscles and repair damage after intense workouts. The vitamin E content of fortified eggs can also be up to eight times higher than regular eggs.
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Eat complex and simple carbohydrates before and after heavy workouts. According to Exercise Goals, the body uses carbohydrates for energy and to replace muscle glycogen burned during exercise. Common complex carbohydrates include brown rice, whole wheat pasta, quinoa, oatmeal and whole-grain bread. Simple carbohydrates provide immediate energy, and should be eaten right before workouts according to Exercise Goals. Common simple carbohydrates include apples, oranges, grapes, raisins, mangoes and honey.
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Consume lean proteins, such as turkey and skinless chicken, regularly. According to BodyBuilding.com, lean proteins are essential for building serious muscle, and they should be eaten at every meal. The focus should be on lean meats because of their low saturated fat levels and overall fat content.
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Tips & Warnings
If you don't know how to do a particular exercise, consult a trainer or qualified professional. Improper lifting and exercise technique can result in injury.
References
Resources
- Photo Credit hand weights 2 image by Neelrad from Fotolia.com
