The Truth About Achieving A Ripped, Rock-Solid Chest
Many new and even advanced lifters look for that one magic pill or exercise or routine that will make their
chest blow up. Unfortunately they are searching in all the wrong places and taking advice from the wrong
What they don’t know is that getting a ripped, rock-solid chest is not as hard as it sounds. In fact, all it
takes is a little time, hard work, and consistency.
This article will discuss these important concepts and tell you how to get the chest you’ve always wanted!
First, in order to understand how your body works and what is requires to get bigger chest muscles, you need to
learn the anatomy of the region. Your chest is comprised of two muscles - the pectoralis major and the pectoralis
The pectoralis major is the largest muscle of the chest and is responsible for four actions: flexion of the
humerus, adduction of the humerus, rotation of the humerus medially, and helps you breathe in deeply. Your
pectoralis minor is a small muscle that sits underneath the pectoralis major.
It is a small, triangular muscle responsible for depressing the shoulder and bringing the scapula inferior and
medially. As you can see, your pectoral muscles part an important part in shoulder movement. Any exercise for chest definition that works the shoulders will
therefore work the muscles of the chest.
Now that you’ve learned the anatomy of these chest, its time to learn the important truth about building a
bigger chest. The truth is that you don’t need fancy equipment like chains or bands and you don’t need complicated
methods of training like drops sets or forced reps. To build a bigger chest, all your really need to do is lift
heavy, eat like crazy, and recover properly.
Lets talk about the lifting heavy part. First, in order for your body to build new, stronger muscle, you need to
tear the muscle fibers. The best way to do this and encourage hypertrophy (an increase of muscle mass), you need to
lift heavy weights for a low amount of sets and reps.
A good range for hypertrophy is around 4-5 sets and 5-8 reps. For each set, you should be picking a weight that
you can only lift for 5-8 reps. If you can go over that number you need to increase the weight. The same goes for
if you can’t complete 5 reps - you need to lower the weight. Continually challenging your body each session will
ensure that your body never has time to adapt and always has to build bigger muscle.
In conjunction with your training, you should be eating at a caloric surplus. Providing your body with more
calories than it needs will make sure that you are building bigger and bigger muscle. Providing your body with
quality sources of protein, complex carbohydrates and healthy fats will also give it the vitamins and nutrients it
needs to repair itself. You can get more details in this article: Body Building Diet and Proper Protein Intake.
The last important part to building a bigger chest is recover. The building of new muscle happens largely
outside of the gym so it is important that you are planning your rest days carefully and purposefully. Following
this simple concept will help you get the chest muscles that any lifter would be envious of!