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So do you want a chest like a superhero? Building muscle mass is the key to having that great physique you’ve always dreamed of. Don’t worry if you’ve always been the stick skinny boy in your class - if you have determination, patience and discipline, you also can build chest muscles like that of a superhero.

For those of you who have started training, you will need to raise your calorie intake daily. You should consume 3,000 up to 6,000 calories a day - yes, that is a huge amount of calories but your goal is to gain as much weight quickly so you can translate this into big, hard muscles when you start to hit the gym. Do not use this as an excuse to pig it out on burgers and desserts each day of the week. Your nutritional diet should consist of of protein rich and low fat food like chicken, lean meat and seafood.

For those that are looking to building muscle mass, the calories of their nutritional plan should have a ratio of about 50% carbohydrates, 30% protein and 20% fat. It would also be helpful to learn that a gram of fat is equal to nine calories while a gram of protein and carbohydrates are both equivalent to four calories. You only have a little window of excess calorie indulgence to have so use it wisely.

Once you’ve gotten your diet down, it’s time to focus on getting the most out of your chest workout regimen. Always start with a thorough stretching and a light warm up to increase your body’s temperature and improve your session for the day. Notice also that swimmers have a wide and defined chest area so add swimming into your training program as often as you can.

A program you can employ if you are beginning is doing 12 repetitions of 3 sets of bench press using 40 lbs weight load, dumbbell flyes and dumbbell pullovers using 10 and 20 lbs respectively. After several weeks, include 30 lbs of inclined bench press and 20 lbs of declined bench press of 3 sets of 12 reps. Monitor the progress of your strength and endurance because you will have to use higher weight loads steadily while lowering your present reps per set if you want to beef up the chest muscles.

Remember that as with any workout program, vary the weight load and exercises every three or four weeks so that your body will continue to challenge itself to do its best. Training your chest muscles with diverse angles is excellent training so you should incorporate flat, incline and decline movements into your routine. Flyes isolate the pectoralis major (pecs) even more so ensure that you go back to this when you modify your drills periodically.

Even if your aim is to build chest muscles , make certain that you don’t over train them and neglect other muscle groups. There has never been a superhero with a barrel chest atop skinny legs as far as I know. It will do you well to set aside two to three days out of your workout schedule to work on the other parts of your body.

Focus on building muscle mass, eat a proper diet and execute the exercises in the approved and exact form - you will soon have a strong chest so wide you need to enter doors sideways. And last of all, don’t forget to have fun while you’re at it - working out is always a fulfilling experience for the brave and sturdy few who stay the course. Be conscientious with your exercises and get results before you know it.