How to Get Huge Pecs & Biceps
To increase muscle size in any body part you need a combination of strength exercise, proper nutrition and rest, according to Juan Carlos Santana, director of the Institute of Human Performance. You can use a variety of tools to help you get larger pecs and arms -- such as barbells, dumbbells, your own body weight or weight machines. When you exercise, you create microscopic tears in your muscle fibers. When you eat within 30 minutes after your workout and have proper nutrition intake and rest, your body gradually repairs the tears and makes the muscles bigger to adapt to the exercise.
Instructions
-
Standing Cable Chest Fly
-
1
Set the handles of the cable column machine to your shoulder level. Face away from the machine, and grab a handle in each hand. Stand with one leg in front of the other.
-
2
Exhale and pull your arms from an open-arm position toward the center of your body with your arms slightly bent. Hold the position for one second, and slowly open your arms out to your sides for three seconds, squeezing your shoulder blades together.
-
-
3
Perform 10 to 12 repetitions for three sets. Do not move your body as you exercise.
Ball Push-ups
-
4
Place your hands on the ground about shoulder-width apart and the tops of your feet and lower shins on top of a stability ball. Keep your head, spine, hip and legs in alignment.
-
5
Lower your body to the ground until your chest is barely touching the ground. Tighten your buttocks to keep the ball still.
-
6
Exhale and push yourself up. Perform 10 to 12 reps for three sets.
Standing Barbell Curls
-
7
Hold a 50 lb. barbell with both hands facing up at about shoulder-width apart. Stand with your legs slightly bent and shoulder-width apart.
-
8
Exhale and curl your arms up to slightly beyond 90 degrees at your elbows. Hold the position for one second. Do not move your body.
-
9
Lower the barbell for three seconds until your arms are fully extended. Perform 10 to 12 reps for three sets.
-
10
Use a lighter weight that you can perform within the repetition range if you cannot use a 50 lb. dumbbell. Use a heavier weight if you can perform within the range with little difficulty.
-
1
Tips & Warnings
Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends that you perform a set of pulling exercises to balance the body. This method, called a superset, allows one group of muscles to work while the opposing group rests. It helps improve your posture, muscular endurance and growth. For example, perform a set of push-ups followed by a set of pull-ups. Rest for 30 seconds and repeat.
