Big powerful chest muscles in males can be attained through hypertrophy training. How do we accomplish this? Volume + Overload. You want to fatigue the muscle; tear it apart so it is rebuilt again better and stronger… and bigger! Load up those weights to approximately 75-80% of your max and pack on 3-4 sets of 10-12 reps. Make sure that your recovery period between sets is approx 30-60 seconds.
If you want to incorporate some hypertrophy training for those chest muscles into your exercise program, I recommend piling 3 different chest exercises to your routine. Since I do not know your current routine, I would arrange them at your discretion.
DB Bench Press 3x12
DB Chest Flies 3x12 drop set*
DB Incline Bench Press 3x12
*drop sets are when you begin your first set with heavier weights and decrease your weight with each consecutive set.
If you are not interested in getting big strong chest muscles, then I would point you in the direction of endurance training; training that increases your caloric expenditure. If you combine high volume, low intensity strength training with high quality cardio, you will attain that nice “lean” look. The best way to accomplish this is through what we call circuit training.
Here is a sample work out: (For simplicity sake, I’ve only trained the chest muscles to better illustrate the concept).
Set a stopwatch to 8 minutes. Repeat this exercise sequence as many times as physically possible within the 8 minutes.
DB Bench 15 reps
DB Flies 20 reps
Push up 25 reps
DB Incline Bench 15 reps
20 minute run, 4 sets of 3 minutes hard (faster speed) 2 minutes easy (slower speed)
(so 4 sets of a 5 minute interval block, 3 mins hard, 2 easy, can be accomplished at any tolerable pace on the treadmill for 20 minutes)
Hope that was helpful!
Since “dieting” implies short term changes to nutritional habits and because this blog supports healthy lifestyle changes forlife…
It has a nice rhythm to it, doesn’t it?
High protein fooding, vegetarian fooding…
What sort of fooding do you do?
What are some of your fitness goals?