SO YOU WANT TO KNOW “HOW TO GROW YOUR CHEST FAST”?
When you tell someone you workout isn’t it funny that the first thing people ask is ” How much can you bench”? Your bench numbers have a lot to deal with your chest strength. When we first start working out, one of the muscles we want to grow is our chest. Someway having a big chest represents strength & dominance.
When you start to workout just like most things nowadays… WE WANT RESULTS FAST! Maybe you got on GOOGLE and typed “How To Grow Your Chest Fast” & that is why you are here ( In that case welcome). Regardless of how you got here, today I am going to use my 10+ years of experience to remind & help you grow your chest fast!
TO BUILD YOUR CHEST FAST – FIRST LEARN YOUR CHEST ANATOMY
So you want to know how to grow your chest fast, but first let’s ask ourselves this… How much do I know about my chest muscles and function right now? Well if you don’t know much you’re in luck. Let’s go over some of the important facts about your chest, so you can know more about yourself.
FACTS ABOUT YOUR PECS (CHEST)
- Your chest is divided into two sections. Your Pectoralis Major & Pectoralis Minor.
- Between the major and minor – the major takes up most of the chest muscle.
- The Pectoralis Major is comprised of two heads: Clavicular Head & Sternocostal Head.
- Both Major Pec heads jointly attach to the arm.
- Pectoralis Minor is small & lies beneath the pec major.
- Pec Minor controls structures that are on the backside & is attached to the ribs
So as you can see, the PECS are a very intricate muscle. This was just a quick run through. Make sure you go more in depth when you have time and learn the chest muscles more!
HOW MANY TIMES TO WORKOUT CHEST IN A WEEK
From my experience working out chest really depends on the person and genetics. Remember this does not only apply for chest, but for pretty much anything in fitness. There is no one size fits all…
However if you really want to know how to grow your chest fast, and want to prioritize the growth I would recommend going 2-3 time per week. This will ensure you are training the pecs, breaking & tearing the muscle, and allowing sufficient recovery.
Typically I would suggest a schedule like: Monday, Wednesday, & Saturday. This is only a good plan if you are doing a chest focused program.
WHAT WORKOUTS SHOULD I DO TO GROW MY CHEST FAST
Now that we have you on a chest specific workout regiment, what I recommend doing is two different types of workouts in the three day span. A good break-up of the routine could look somewhat like this:
- Monday: 4-5 Exercises & 12-15 Rep Range Per Exercise ( Hyper Trophy) with shorter rest times in between sets.
- Wednesday: 3 Exercises & 6-10 Reps PerExercise ( Strength Training) with longer rest time in between sets.
- Saturday:4-5 Exercises & 12-15 Rep Range Per Exercise ( Hyper Trophy) with shorter rest times in between sets.
Having a program like this will ensure that you are not plateauing & that you get the adequate rest you, and your muscles need.
FEED & REST YOUR CHEST MUSCLES TO GROW
I see the best results with my chest muscle growth when I train chest two times a week. I also love chest days – so I don’t mind. Remember I said everyone is different. I have seen some people making the best gains doing three days a week, and some only doing one. My advice is to experiment and see what works best for you.
In order for your chest to grow you have to feed it. Most importantly you must feed it protein. Learn how much protein you need here. For most of my clients, I try to set their protein macro range from 1-2g per pound. That depends on the goal of the client. For best muscle growth stay around 1.5-2.5g per pound max. Make sure after your workout, you are feeding your muscle with some high quality protein.
In order for your muscles to grow they must be rested. Muscles don’t grow when you train, but when you recover. The muscle fibers repair themselves not only stronger, but bigger. I suggest between every chest session you have a minimum of 36-48 hours rest. That is why when training 3x a week it is important to switch the routine up, so you don’t do the same things.
THE MOST IMPORTANT THING TO DO TO GROW YOUR CHEST FAST
The most important thing when you are wondering how to grow your chest fast, is the main reason people fail & DON’T GROW THEIR CHEST FAST. Most people are not CONSISTENT. Yes – I capitalized that for you.
Your body thrives on structure. To grow your chest fast, you must be consistent. Consistency does not entail to only working out, but also dieting, nutrition, supplements & rest.
Remember that your body works at it’s own pace. Some peoples genetics allow for quicker growth, but don’t be discouraged by that. Do the best you can, and you will see the results you want show up in time.
Even when it feels like your body isn’t making progress, remember that behind the scenes, the cells that are smaller than you can see in your body – they are working hard to make sure you are 100%. Stay consistent & you will see your chest grow fast.