What Is A Good Fitness Plan For Building Chest And Biceps?
December 4th, 2009 | 
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I will be hitting the gym more this fall when I head back to uni (slacking off this summer due to jobs) and am wondering what are some good tips to building good Chest and Arm muscles? Any help is appreciated!
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I don’t think that building only chest and and arms is a good idea since it will create muscular imbalances. It’s best to work on the whole body. But here’s what I’ve been doing and it’s been working for me.
Chest:
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes
Arms:
Lying dumbbell triceps extensions
standing barbell curl
behind head reverse hammers
one-arm preacher curl
Close-grip pushdowns
incline dumbbell curl
Parallel bar dips
hammer curl
Single-arm reverse-grip pushdowns
reverse grip EZ bar
rope push downs
super light dumbbell curls
I also do Cardio everyday.
Variety and different angles are important. On all of these exercises I use a light enough weight to do 10 or more reps and on the last four I shoot for 15-25 reps. This said, the workout is specific to me and may require some tweaking to make it work for you. One thing that I have found is that for chest training volume is key. Light weight is great too because it will allow for more pumping of the muscle. It is the pump and the subsequent stretching that limbers up the fascia which surrounds the muscle and prevents it from growing. Many people have very tight fascia tissue so it is vital that you stretch to prevent injury, increase blood flow and loosen up that restraint. Rest and nutrition are the rest of the puzzle. If you do not intake sufficient calories you can’t build muscle. And if you don’t give your muscles time to rest the will not come back bigger and stronger.
I’m not a trainer, just a recreational body builder.