One of the most commonly asked questions so many aspiring bodybuilders want to know is «How to Get a Big Chest.» Why? Because having a thick, muscular chest is very impressive to say the least. Whether your goal is to compete as a professional bodybuilder, or you are just out to impress the girls, learning how to get a big chest should be your number one priority.
To get right into it, there are typically two main exercise types which you need to be aware of being; Isolation and Compound. If you want to know how to get a big chest fast, you need to understand what these exercise types mean. Isolation exercises are those of which work only one muscle over one joint e.g. dumbbell chest fly's. Compound exercises are those that work more than one muscle group over two or more joints.
Compound exercises are generally done at the beginning of your pull up bar workouts
workout and should make up at least 80% of your total workout. Without boring you with all the theory behind building lean muscle, let me give you an example chest workout demonstrating both compound and isolation exercises. This was one of my original chest building routines and is designed to hit your chest from multiple angles to maximize the development of the Pectoralis Major and Minor muscles (Pec's!).
The chest routine above will put sufficient stress (overload) on your muscles to make them want to grow. You'll notice that we have primarily used dumbbells and compound exercises for most of the workout. Why? Because if you want to build a bigger chest, these are the exercises that you are going to have to do.
It has been proven through numerous studies that free weights are much more effective at building muscle mass than machine weights. Free weights put your body under higher physical and mental stress in the three dimensional world that we live in. Your body adapts by developing a high mental focus to recruit every muscle fiber available to lift the weight safely through all planes (Frontal, Median, Horizontal, and Sagittal).
Some common mistakes…
A common mistake inexperienced bodybuilders make is a the routines from bodybuilding magazines which involves them doing 20+ sets per muscle group. This is a big mistake! The routines that professional bodybuilders use are the routines which you need to be taking anabolic steroids for. Period!