A Guide to Building Muscle Quickly to Increase Your Bench Press
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Everyone knows to build muscle up one of the best exercises for the upper body is the bench press. As always certainly one of the questions most bodybuilders want to know the answer to is: how much can you bench press? So, lets cut to the chase and find out how to build muscle now and get a bigger bench press:
Build up your triceps. Nearly two thirds of the total muscle mass on your arms is composed of the triceps muscle. The ideal exercises to build up muscle on your triceps are using barbells and dumbbells, and doing close grip bench presses and skull crushers. Exercises that involve isolating the muscle are not as good because they isolate the muscle completely. Building up your triceps will certainly add weight to your bench press.
Train your triceps separately. Most of the time, bodybuilding routines advise that you train the chest in the same training session as the triceps. If you train them separately, you can focus on the triceps, train them intensely, and build up muscle growth faster. Try this over a spell of a few weeks, and then see how many more kilograms you are able to bench press.
Variety. Have you been doing that same old workout routine for months now? When your muscles have done the same workout a few times, they have already been able to adjust to it and so the need to grow bigger is not there. Keep changing your routine, it can involve little changes such as changing the grip width or even reversing the order of your routine or they can be bigger changes such as doing super sets or compound sets and more.
Make sure you are not doing too much. While with most things in life more is better, in muscle building this is not quite true. If you do too much and overtrain your chest then it can struggle to recover and find it hard to grow more. Focus on intensity and technique as opposed to quantity. A short intense workout is much more effective than a long drawn out one.
Rest well. Your muscles will not be growing at the gym! You need to be getting a good amount of rest, as muscles will grow as you are resting. If you do not give enough time for growing then they will not grow. A good rule to set is to is to limit yourself to 6-9 sets per session for each muscle group otherwise, you will risk overtraining.
Take a break from training. If you find yourself reaching a training plateau, then think about taking a complete break. This will allow your body recover from all the strain you have put on it. After you have taken a break for a couple of weeks, you can return to your workouts with more conviction.
Look at your diet. Are you eating 6 meals a day with a minimum of 1 gram of protein for every pound of bodyweight you have? If you are not, then you are most likely limiting your gains by not following a muscle building diet. Following a proper muscle building diet is essential in building muscle mass, so in every meal try to consume 50% carbohydrates, 30% proteins, and the rest can include fats.
Focus on your technique. Are you pressing correctly. Poor technique can shift the focus away from the chest muscles and can also put you at increased risk of injury. Ensure you are not moving your feet up off the floor and that your hands are not grasping the bar too closely together, these are two easy and often made errors.
By following this guide, you will be giving yourself a good advantage to building muscle mass on your chest rapidly, and showing off to other bodybuilders on how much you can bench press!
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