It’s really hard when starting to know what to do to gain some muscle mass. It’s especially hard if you were like me and read every My Olympia workout routine I could get my hands on. For me, any chest mass gain was hard won. I want to share how to add muscle mass to your chest if you are starting in the gym.
How to split your workout for maximum gains
Working out and gaining muscle mass is just like building anything else. You need to start with a strong foundation.
So when starting I recommend breaking your body up into groups and training the whole body over 3 days,
- Monday, Tuesday Wednesday split
Try the following each day
Chest, Sholders, Triceps
Focus on your chest
I want to focus on the chest, particularly at this stage. The reason is so many people that start only focusing on flashy muscles like Arms.
The chest is part of your trunk, a crucial element if you want to build a strong physique. Yet is also pleasing to look at.
The chest muscle mass workout
Warming up – Do not skip warming up ever.
Go for 5 – 10 minutes on the bike, or treadmill
Stretching is also part of warming up.
Stretching out your muscles is important so you do not get any tears or injuries.
- Bench press – 4 sets. Reps range 15 – 10 – 8 – 8
When starting, everyone wants to pile on the weight and lift as heavily as possible. This is the wrong thing to do. Start with a lightweight, and gradually increase it until your last set is 8 reps.
- Incline bench press – 3 sets. Rep range 10 – 8 – 8
Again same thing.
- Flat bench flies – 3 sets. Rep range 10 x 10 x 10
With flat bench flies, there is no point going too heavy. As there is a lot of strain put on the muscle joints.
That is a really simple way to add muscle mass to your chest. 3 of the best exercises, remember to leave your ego at the door. You do not want to hurt yourself when you want to add muscle mass to your chest.