CHEST WORKOUT FOR MASS

Exercises for Big and Strong Chest Muscles

    I think that about 90% of guys like chest workout day more than others, and that is very understandable. I also like chest workouts like bench press and all of us looking for add more muscle mass on our chests. Big and wide chests are something that is very respected in the gym or on the beach, I am sure in that.

What workouts are best for big chest? Well best workouts to add more muscle mass on your chest are exercises with barbell, dumbbells and of course, bench. That is all that you need, you don't need any fancy modern machine. Of course, let's not forget about bodyweight exercises that are also great to develop your chest. Push Ups and Dips are incredible chest builders and you can also add some weight on your back while doing Push Ups and between your legs when you are doing Dips for Chest. 

You will need to do the right exercises and to do them with proper form and to lift a lot of weight to gain more muscle mass on your chest. Start with compound moves as you can lift maximally at beginning of your training routine and that workouts are best for muscle gains. Then, add some isolate exercises that I will mention here and you will see how your chest grow at no time.

Give this Chest Workout Program a chance and see results fast:

Exercises	Reps	Sets
Bench Press	8-10	4
Incline Dumbbell Press	8-12	4
Dumbbell Flies	8-12	4
Dips for Chest	12	4
Decline Dumbbell Press	12	4

This Chest Workout Program covers all chest muscles and you will gain muscle mass and thickness. Try it a few times and you will love it I know that.

loading...

5 EXERCISES FOR BIGGER ARMS

5 Best Exercises for Big Arms

Exercises that are best for muscle gains in Triceps and Biceps

There is no any guy in the gym that does not want to have big arms, that is for sure. Arms muscles, Triceps and Biceps, are something that most guys in the world want to have. They are great to be showed under T-Shirt or if you wear Vest on summer and many girls would like that and guys will notice your big arms too. 

But, many guys making a mistake training arms in every workout day, that is not good if you want to make your Triceps and Biceps very big. You must know that even on your Back Workout Days you are training your Biceps by doing Pull Ups, Pull Downs, Bent-Over Rows (Try underhand grip for better biceps gain) and you are training your Triceps on Chest Days by doing Bench Press, Dips and other Chest exercises. You can even build great Triceps and Biceps with only Chest and Back Workout Days without any isolation exercises for arms. Some guys swear that their arms grown by doing a lot of pull-ups and bench presses.

But, if you want to know which exercises will isolate your arms muscles and make them very big and strong take a look at this list:

1.     Bicep Curl with Barbell

2.     Chin Up

3.     Dips

4.     Lying Triceps Press

5.     Close-Grip Bench Press

You can do these exercises on your Arms Training Day if you want to build bigger and stronger arms and you can add 1-2 machine exercises for Biceps or Triceps and that will be enough for your arms to grow. Try these exercises and comment after one month. It is good to do moderate rep range (8-12) for muscle hypertrophy to grow your arms bigger.

How to Gain Muscle Mass Fast

    These days everyone are interested to get something fast, how to earn money fast, how to find online job fast, how to gain muscle mass fast and others questions that they would like to know. Well, if you really want to get something fast you must put a lot effort and learn a lot of tips how to do that. You must be sure that you want it so much and you want it now!

There is no pill that can make you muscle for a week. Not exist. Even if you try with steroids, even anabolic steroids effect can't get you pumped and muscled very fast without a lot of effort. Of course, I don't recommend steroids to anyone, just don't try that, don't think about that. The point is, there is no such shortcut or pill to gain more muscle mass without a lot of effort and knowledge about muscle.

But, there are ways to get faster muscle gain results. 

I must mention this, what do you think people got muscled without all these technologies to read tips and machines in gyms? They were working very hard and ate a lot of healthy food and they were muscled and fit. Look at all those bodybuilding legends like Steve Reeves and Reg Park for example. They were natural non-steroids bodybuilders and they lived in the time where there was no machines that really works well for steroids users to get muscled but not too much for naturals. Compound moves are the key for that. Arnold Schwarzenegger did a lot of compound exercises:

1. You must use a lot of compound exercises in all your workout days and just add some isolation work out, but not too much. 

I wrote a post about that already so you can take a look:

https://muscleandstrengthpalace.blogspot.rs/2016/11/compound-exercises-for-strength-and.html

2. Aim to get more strength, follow a strength gain program to get stronger for two or three months so after that you can aim for muscle gains. Strength gains programs usually include low number of exercises and reps but with more sets and very heavy weight. Usually about 1-5 reps per 5-6 sets and only with three or four compound exercises.

3. Don't be afraid of hard exercises and heavy weight, learn to do squats, dead lifts and bench presses with great form and nothing bad can't happen to you. You can't break your spine or shoulder, don't worry.

4. When aiming for muscle size you should do 8-12 reps and for about 4 sets and focus on your muscle and try to get a pump. You must feel in your chest the pump when you are doing bench presses or dumbbell presses or flies. If you focus to stretch your muscle when you are lifting barbell or dumbbell up you will feel that you hit your muscle good.

5. Follow a great muscle mass gain diet. As long as you are consuming important nutrients like protein, carbs and fats and you are in caloric surplus you will gain mass. Being in caloric surplus means that you consume more calories than you need to maintain your currently weight. Web is full of calories calculator and you can find a calculator where you will calculate how many calories you need to gain weight and muscle mass.