1. High-weight low-frequency strength training
The rapid growth of pectoral muscles requires high load and low training times, which can stimulate muscle growth quickly. For example, training for 6- 10 times at 60-70% of the maximum load can quickly activate chest muscle cells and strengthen muscles.
2. Focus on exercising chest muscles.
Most people think that bench press is the absolute mainstream action to exercise chest muscles, but as long as you have enough exercise time, you can strengthen its effect by focusing on bench press in the next blank area. For example, flat barbell bench press, upward inclined barbell bench press, downward inclined barbell bench press, dumbbell flying bird and so on. It is this meticulous and uncomplicated movement that enables you to develop strong chest muscles more pertinently.
3. Pay attention to accurate action
Any fitness action needs accurate posture to ensure the effect, especially when doing bench press and iron cross. If your posture is not correct, it is easy to cause unexpected injuries. Therefore, it is suggested to consult a coach or a master, supplemented by video teaching, to ensure the accuracy of movements and to develop chest muscles rapidly.
Step 4 eat healthily
Most people know that eating habits are very important to a person's health. Whether you want to gain muscle or lose fat, controlling your diet is essential. If you want to build your chest muscles quickly, you should eat more foods rich in protein, such as meat, beans, eggs and milk. Of course, fat and carbohydrates also need to be properly ingested to provide enough energy for your intensive training.
5. Arrange proper rest time
In the process of fitness, rest time is equally important. After practicing chest muscles, you should give the muscles enough time to recover and repair, so that the muscles can grow and recover faster. It is suggested to reduce the training intensity and training times appropriately to avoid overload, thus not giving yourself enough recovery time. Proper rest can make your muscles recover quickly and ensure that you will perform better in the next training.
In short, if you want to train your chest muscles quickly, you need not only training, but also comprehensive consideration in terms of diet, sleep and exercise. Accurate posture and proper rest can not be ignored. Only by adhering to exercise and a healthy lifestyle can we develop healthy and beautiful chest muscles.