How can I get bigger pecs?!
Question: How can I get bigger pecs?
Answers:
While things like chest fly's and push ups are great for definition and endurance, you need to push WEIGHT to get size. adaptation is what makes muscles grow....if you want them to be large you need to subject them to a stimulus that requires them to be large. Bench Press is a good exercise, as well as dumbbell press and supine pec extensions. Some things to keep in mind when your training are to keep your sets at 6-10 reps with 3-4 sets per exercise. Don't overdo it as overtraining will cause the muscle to self cannibalize and shrink. keep your weight heavy so that you fail again, at 6-10 reps. stay hydrated and use a temp for your reps. such as take 3 seconds to bring the weight down and one second to push it up with either a 1 second rest or no rest at the bottom. This is critical and will make the sets harder....which is a good thing. Protein or BCAA supps may be an option but only if you are lifting quite often and not overtraining in doing so and if you are not getting the 0.7 grams per pound of bodyweight per day needed.
WITS certified personal trainer
Push-ups.
This is a LOT easier said than done, but a good program is to to 5 sets of push-ups to exhaustion.
Do all the push-ups you can. Wait 60-90 seconds. Do another set until you can't do any more. Wait another 60-90 seconds. Do another set until you can't do anymore. Do 5 sets of these push-ups to exhaustion. Give yourself at least 2 days rest between each of the exhaustion sets. Your body needs time to repair your muscles after you work them so hard.
Don't worry about eating extra protein. Unless you live on Iceberg Lettuce and water and are eating a diet of a variety of foods you are getting all the protein you need. Your muscles grow when you use them, not when you throw protein at them. That just over taxes your kidneys (who need to deal with excess protein in your body) and helps make you fat, as well as robs calcium from your body. To get rid of protein your body needs to attach a calcium atom to each protein molecule it gets rid of and if you don't have that calcium in your blood it comes out of your bones.
But really - push-ups. You don't need a gym or personal trainer. You should see results in 2 or 3 weeks of this push-ups to exhaustion routine.
experience
Bench Press