Build A Bigger Chest in 3-4 Workouts or Less
A chest that looks like Arnold’s doesn’t just happen overnight – it is the result of countless hours spent in
the gym, dedication, proper nutrition, and the drive to succeed.
Contrary to popular opinion, building a bigger chest is quite simple. It involves two principles and can be
accomplished in as little as 3-4 workouts.
This article will discuss these principles and outline how you can get a bigger chest in just a short amount of
The first and perhaps most important principle to getting a bigger chest is your diet. Your diet needs to be on
point if you want any hope of building a bigger chest. The simple, hard truth of it is, if you aren’t eating enough
you won’t gain weight.
Your body must be in a caloric surplus in order to gain muscle
mass. Luckily, this is an easy part of your training to alter. Start out by calculating your basal metabolic
rate and activity level. This will result in your maintenance calories – or the number of calories your body needs
to maintain it’s current weight.
It is recommended that for quality muscle building and minimal fat gain that you add no more than 500 calories
each day. This surplus will ensure that your body builds bigger muscle each day and that you have enough energy for
your demanding workouts.
Track your calories to make sure you are eating what you need to, and if at the end of the week, you have not
added at least a pound to your physique, you need to increase the number of calories even more. Do this until you
see sufficient progress.
The second principle to gaining a bigger chest in just 3-4 workouts is your training. Obviously, your training
is critical for building any type of muscle in your body. If your training routine is lacking your chest will
surely fall behind. Try to focus on compound movements like barbell and dumbbell bench presses – both incline, flat
Many people find that their chest responds to certain exercises, so once you figure this out, continue to
incorporate that exercise and progressively add weight. This will, without a doubt, have you adding muscle to your
chest in no time.
As you perfect these compound exercises, consider adding isolation exercises into your workout. Some examples of
isolation exercises for your chest are: cable flys, dumbbell flys, pec deck machine, pushups, and dips. Adding
isolation exercises will make sure that you target the pectorals efficiently and really encourage them to grow.
Your training and your nutrition may be the most important factors to building a bigger chest
in 3-4 workouts, but your recovery follows closely behind. Your muscles need adequate rest in order to grow bigger,
which is why you should space your chest workouts at least 48 apart from each other. Ideally, you will only have
one hard chest work out each week. This definitely makes it possible to see a bigger chest in just 3-4
Keep these simple principles in mind when trying to build a bigger chest. Hard work, consistency, and a solid
diet and training program will have you seeing results incredibly fast!