Chest Exercises For Beginning BodybuildersWritten by Rick Mitchell
The chest area is one of easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of breastbone and a smaller muscle (pectoralis minor) underneath. The pecs are relatively easy to develop in early stages simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development.For beginners, three safe but effective exercises are recommended: 1. Incline dumbbell press - 3 sets of 10-15 reps. When you feel comfortable with mechanics involved in this exercise you can move on to using a barbell instead, remembering to maintain proper form. 2. Incline dumbbell flyes - 3 sets of 10-15 reps. Done properly, this exercise is good for inner and outer pecs.
| | Creating An Anabolic State That Supports Muscle GrowthWritten by Rick Mitchell
You can only build muscle if your body is in correct anabolic balance to allow growth to take place. Intensive exercise is clearly an important part of muscle building process but achieving maximum muscle mass depends on putting building blocks in place. This is achieved through sound nutritional practices so you need to be aware of following anabolic enhancing principles:1. Protein is basic raw material needed to build muscle. Protein supplies amino acids that body uses to repair and build muscle following intensive exercise. Aim to consume 1 to 1.5 grams of protein per pound of body weight each day from food like beef, fish, poultry, eggs, milk and whey. Spread load over at least six meals to derive optimum benefit and avoid overloading liver. 2. Carbohydrates are needed to energize muscle building process. Carbohydrates stimulate release of insulin which pushes amino acids into muscle cells to begin process of repair. The body uses carbohydrates as a source of energy - consume too little and body will steal protein that would otherwise be used for repairing and building muscle. Aim to consume 1.5 to 2 grams of carbohydrate per pound of body weight each day from foods like potatoes, pasta, rice, vegetables and whole wheat bread.
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