Although the development of a good set of chest muscles is something that is sort after by both men and women the knowledge seems to be a little less than the desire. But just like any muscle in your body the basics will work best and that means free weights.

You should make a concerted effort to engage in exercises that fatigue both the clavicular and sternal pectoral muscles. This means using movements like bench-press dumbbell flys as well as the many other alternatives that also include dumbbell press and decline and incline press.

There are countless ways that you can increase the rate at which you add inches to your chest but it all comes down to the specific isolation ability that you have developed when training your chest. Although there are many different examples that can be mentioned here this article will only mention two.

The first is the selection of the weight that you are going to work with. Research has shown conclusively that doing 6 to 12 repetitions gets the best results and that you should select a weight that you will fail on the last rep. Only increase your weight load when you can perfectly execute 12 repetitions without feeling exhausted or fatigued and then increase the weight by 5 to 10 percent.

This takes a bit of practice and there are many ways that you can do this. They range from jotting down the weight that you use so that you know exactly how to measure your progress when you next do your chest. To making sure that when you next train your chest that you use the same progression and increase it by 5% to 10%

The second selection is making a specific decision about the style of bench-press and flys that you are going to do by making sure that you never lock-out. The lock-out only uses your triceps and not your chest so you can create a movement with constant tension and focus specifically on your pecs and not the weight.

Never train chest muscles on consecutive days, as this can lead to overtraining and a decrease in performance and strength. The last point is all to do with the food that you eat as this is a vitally important part of getting the results from your hard and intense workouts.

You should make an effort to consume 1.6 to 1.7 grams of protein per kilogram of body weight to support hypertrophy and lean tissue maintenance. Since you're expelling a significant amount of energy during weightlifting, consume roughly 5 grams of carbohydrates per kilogram of body weight per day.

For more information go to Gain 5 Pounds of Muscle in 2 Weeks

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