How can you build pectoral muscle fast?

Question

Lalo Vera · Answer

Okay, this is a great question. So what you're gonna do is you're gonna pick two exercises. To me, the best ones are gonna be horizontal pressing are gonna be mostly for pectoral muscles fully. So I would say anywhere from a horizontal or an angle like an incline bench, so a bench press, flat bench or a small incline bench press and a fly. So you can pick cable flies or dumbbell flies. I prefer cable flies because they have that tension relationship that is better. So what I would do is I would start with volume that is like three sets of ten for example on week one and increase the volume over time for the next four to six weeks. Then you take a small deload and you start over with a little bit higher weight and you do that for four to six weeks and over time if you just keep repeating that four to six weeks up peak bring it back down four to six weeks up peak bring it back down and so forth you're gonna have a great build of pectoral muscles. What do you do at the beginning as far as sets and reps? Well let's say week one you start with three sets of ten, week two you could do that twice a week. If they're not that sore then maybe three times a week but you can start with that three sets of ten week one, three sets of twelve week two, then three sets of fifteen week three, then you bring it back down three sets of eight, go up in weight right for week four, then three sets of ten, go up in weight according to week one and so forth. Hope that helps.

Vince Ramos · Answer

How can you build pectoral muscle fast? Well, I think variability in terms of the different types of movements that you do, whether it's presses, flies, with cables, with bands, with dead weights, things of that nature, changing up the movements, changing up the resistance levels, the intensities, supersetting, dropsetting, things of that nature. But then also not overlooking the power of a simple pushup. Pushups are one of the most underrated and effective patterns to just fill the chest with blood and to tax the pectoral muscles. So playing around with your pushups, you can challenge yourself to do maybe 100 pushups a day or challenge yourself to do a certain amount of pushups after every chest session or after every workout in general. And then playing around with the angle of your pushups, regular pushups, decline pushups, weighted pushups, even dips are also really good to build the lower pectorals. So just throw everything, including the kitchen sink, at your chest, different modalities, dead weight, heavy dead weight, dropsetting into something light with cables or bands, and just getting creative with the sequencing, getting creative with the dropsets and the supersets. And then please don't overlook pushups. Those are solid.

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"How can you build pectoral muscle fast?"