30-something male needs more muscular defined chest FAST....???!
Question: What is the best exercise? What type of weights, reps, etc.? What can get results best in 60 days???
Thank you in advance!!
Answers: What is the best exercise? What type of weights, reps, etc.? What can get results best in 60 days???
Thank you in advance!!
Alternate your chest workouts with dumbbell bench press and barbell bench press. You need to include plyometic chest training to work on you explosive power and strength.
A good example of plyometric chest exercises are:
1. Get in push up position. Do the down part of the push up. Now explode up so your hands leave the ground, and clap, making sure you put them back on the ground before you eat the ground.
2. Push up depth jumps. Begin by getting in push up position and place a block at least 2 inches tall on the outside of your palms next to your pinky finger. Elevate your feet 2 to 4 inches off the ground. From push up position, you go down, then explode up. Your hands leave the ground and land on top of the blocks. Jump off the blocks with your hands and land back on the ground without hitting your chest. Start with 10 reps, then increase the height of the blocks. It will take your workout to a new level. Increase the height of the blocks when they no loger challenge you.
Train Hard, Grow Easy and remember, you never fail until YOU quit. Never stop, never give up, never give in.
Bench press, it will not happen in 60 days btw. maybe a year or 2 if you work hard.
Found a great website while I was surfing the web. You should check it out because it has work-out routines, diets, trainers advice, 600 workouts and how much they burn according to weight or if you chose the workout time. Lots more info then what I have mentioned.
You should focus on military, incline and regular bench presses to build up your chest. Do three sets of ten for each using the barbell and then another three sets of ten with dumbells. Do that every three days. In between, you can do push ups. On those other two days, I would recommend working on your shoulders and legs a little.
In 60 days, with a good diet, you should get good results.
Absolutely no way to get ripped and muscular fast. But bench press, incline bench, dumbell press, and decline presses are your best option, do 4 sets of each, around 6-12 reps each set. Then make sure to get at least 3-4 nights sleep in between workouts. Try to eat 1.5 to 2 grams of protein for every pound you weigh every day. I cant promise awesome results, but its the best you can do in such a short time.
Push-ups are simple, cheap and effective. You will see a difference after 60 days, I'm sure.
But start gradually: do as many reps as you feel your body can handle and add more in a few days' time. Also, stretch afterwards, or your muscles will ache the next day. Do this by lifting your arm, touching (or trying to touch!) the shoulder blade on the same side, and with your other hand pulling your elbow back. This will stretch the triceps. One more stretch: grasp you hands behind your back and pull back to stretch out the muscles in your chest.
Good luck!