Beginner Chest Workout
Workout Summary:
Beginner
Build Muscle
1
Single Muscle Group
 | Nitro-PeakDelicious Nitro-Peak Promotes & Protects Bigger Muscles! |
Got Something To Say? Post Your Comments Below
very nice
how may weeks i have to do dis?
I would recommend 8 to 12 weeks.
How do I know im doing enough of one work? I seem to not build much muscle.
Building muscle requires pushing for more reps and weight on every set of every workout, and eating more then it takes to maintain your weight. If you do this week in and week out, you will make very good progress.
how many hours should i do a day?
45 to 60 minutes of weight training is generally sufficient.
Is taht only what i will do in one full training day ?
You could perform shoulders, triceps or biceps after.
my chest and my leg is develop already but i need more muscle mass on it show up di bigness of the chest and legs.
wht can be done to accomplish than goal?
eat,excer,more reps are add more weight at gym when working on chest legs
Always push yourself on every set. Aim for more reps, and ultimately more weight. If you do this, and eat to gain weight, you will make great progress.
can i incorporate this workout in Doug's 4 day split? If so, how?
Hi Stewbeef,
If you want to use this workout, simply exchange it with the existing chest workout on Doug's 4 Day Split.
can i sub an incline press machine for incline press on the smith?
Hi Matt,
Absolutely!
hey steve, im 17 and weigh 148. my max has been 185 for a while now, so im guessing i hit a plateau. any tips on how to get over this?
Hi Jesus,
What does your diet look like, and how much protein do you eat per day?
doing two body parts a week is good for building mass or not?
Hi Jugal,
You can work a bodypart more than once per week but you should use a lower volume. If you train chest once a week for 9 sets, but want to train it 3 times per week instead, perform 3 sets per day. The weekly volume should be the same regardless of frequency.
Hi
Is there any dumbell alternative for Smith Machine Incline Press. I only have dumbells and reclinable bench at home.
Thanks.
Hi Patrick,
You can perform incline dumbbell presses.
Whats a good weight to start with? I'm 5'9 weigh 150lbs and havn't worked out at the gym in quite some time. If I was to perform all 7 sets, how would I go about doing so without risking any injury from strain? Also, right now I eat 4 times a day in small portions with roughly around 1500 calories per day. I had to lose some weight to get my gut down a bit. I will be starting at the gym within a day or 2. How can I affectively build muscle in terms of upping my calorie intake? Should I also be using a protein supplement a few times through out the day as well? Or should I buy some weight gainer and use that along with the protein supplement for pre/post workouts?
Hi Mike,
You want to use as much weight as possible, always trying to push yourself on every set for more reps. When you can perform the recommended number of reps for a set, add weight. Regarding diet, here are 2 great articles that will help:
http://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-mu...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
For protein, it's a good idea to invest in a quality whey protein powder. This will help you to reach your daily protein needs. I wouldn't invest in a weight gainer at this point. You'll want to be careful about adding weight too rapidly.
I will definately read up on those links. I could understand using as much weight as possible. I am just a little confused at the amount I should begin with since I havn't lifted in over a year. I'm sorry if it sounds stupid or anything. I just dont want to injure myself or look stupid trying to push more then my body can handle at the moment in order to complete each set. Most I have done at home on and off is 20lb dumbells and my motivation always had been lost. One of the reasons I joined a gym. I want to change my body and feel good. Also as for protein supplements, would Monster Mass be good to take and how often do you recommend I take it? I noticed it has 50g of protein each serving with a substantial amount of calories. Thank you for the quick response so far. I appreciate it.
It's ok to start slow, especially if you're not confident with form. Start with a moderate weight and try to add a little each week until you do feel confident with form. And once you do, time to attack the weight.
Monster Mass is a weight gainer. I would stick with something like Scivation whey so you don't eat too many calories out of the gate.
http://www.muscleandstrength.com/store/scivation-whey-protein.html
Hi,
Im a pretty skinny guy and i lift weights on a 5 day split and run 3 or 4 times a week...sometimes on really long runs...i dont know if its from the cardio, my diet, or not pushing myself in lifting, but i cannot seem to progress any farther. Im pretty sure its my diet, because it can be pretty poor, but i just cant seem to eat enough food throughout the day. I sometimes skip breakfast and/or lunch because I dont feel hungry at all...is my diet why i cant seem to progress? and if so, what can i do to be able to eat enough throughout the day?
Hi Dan,
Your lack of progress is probably from not pushing yourself, and from not eating a bodybuilding style diet. If you eat a perfect diet, but don't push for more reps/weight in the gym, progress will be minimal. If you push hard in the gym but don't eat enough, progress will be minimal.
Here is 2 good articles to get your diet on the right track:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
http://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-mu...
Hi
I use protein but I don't know if its a good quality powder. What would you recommend for a good quality Protein Powder? thanks
Hi Taylor,
I would recommend starting with something like Scivation whey chocolate flavor. It tastes great, is high quality, and is very reasonably priced.
http://www.muscleandstrength.com/store/scivation-whey-protein.html
so i was wondering about how long would it take if i only stick to this routine everyday for an hour to start having improvements
Hi Mark,
A beginner who is pushing themselves and eating properly can make great gains in 3 to 6 months. If you are working the entire body, you could gain around 15 pounds of muscle during your first year.
Hey, I'm not sure what routine I should be doing. I've been going to the gym for over a year now but I'm not very strong so I'm not sure whether I should do advanced or not. I normally do barbell bench press, dumbell bench press, flys, and pus ups. I've stopped getting stronger (stuck at 60kg 5x5 on bench press) for over 2 months. And at 6'5 my chest is pretty flat. Any tips???
Thanks
Hi Ronan,
I would recommend a routine like this:
http://www.muscleandstrength.com/workouts/3day-beginners-workout.html
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. This will help you maximize muscle and strength. Also, a proper diet can really maximize gains. You may be plateauing because you aren't eating properly. Here are a couple articles I recommend:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
hi steve
i have just started trainin again after 2 years of andd have lost alot of weight and size i what you advise me to eat on a day to day basis help my muscles and size ?
Hi Dom,
Here are a couple articles I recommend. Let me know if you have any questions:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
my name is raymond, i am starting to left wieghts and would like to have some tips on were to start, please get back to me on beginners body bliuding.
Thank u Raymond
Hi Raymond,
The real keys to maximizing progress come from pushing yourself in the gym, and eating properly. Pick a routine that motivates you to train, and using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
As far as eating, here are a couple articles to get you started. Let me know if you have any questions.
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
can i substitute smithmachine incline press with any other exersise ? cus' i am stuck at home with no machines. help me out here please. thanx in advance.
Hi Mujeeb,
Yes you can. Using a incline barbell or dumbbell bench press is a very good choice.
Hi
About 6 months ago i took up kickboxing and with our warms ups and punching my right peck muscle and shoulder is now getting much bigger than my left. is there any way to work on my left side i try some ecxcercies with a dumbbell flat presses its getting strongger but does not build any muscle. Any ideas.
Thanks
Hi James,
My best advice is to use a muscle building workout that has a weekly focus on both chest and shoulders, and that relies heavily upon dips, and barbell and dumbbell exercises. Make sure to push yourself in the gym - using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
hey steve ive been working out for about three months now im 16 and have I am a hardgainer but i seem to be stuck in a plateau. I was wondering if you could help me put together a 5 day split routine with excercises and everything.
Hi Mateo,
Is this a strength plateau?
What does your eating plan look like...how many calories and grams of protein are you eating per day?
Hi guys im 6"3 about 255 im wondering whats the best way to get rid of my man boobs lol i been hitting the gym again for about a month but what workout really target the chest and the bottom part of the chest so i can reduce the man boobs thx u
Hi Brandon,
Diet is the key to losing fat from that area. Here are some articles that might help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Hi Brandon,
Diet is the key to losing fat from that area. Here are some articles that might help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
I dont have access to a smiths machine, would I be able to substitute in a regular bench press? also is there a need for it to be incline?
thanks
Hi Andrew,
No, it doesn't have to be incline. A flat bench press is a solid choice.
I seem to feel a better burn with dumbells as opposed to benching the bar. Should I be doing the bar anyway?
Hi Kevin,
Yes, but it's ok to use both or alternate. Just remember that a burn is not always indicative of a growth inducing workout. A burn is caused by a lactic acid buildup in the muscle.
Add comment