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How to Get Big Pecs Fast

by
author image Kim Nunley
Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005. She’s had multiple short screenplays produced and her feature scripts have placed at the Austin Film Festival. Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. She holds a master's degree in kinesiology from California State University, Fullerton.
Medically Reviewed by
Brenda Spriggs, MD, MPH, MBA
How to Get Big Pecs Fast
Incline chest press targets the upper pecs. Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

To maximize the speed at which you can build size in your pectoralis major, or pecs, follow a weight-training program that’s designed to stimulate increases in muscle mass. The program should consist of high-volume workouts that break down your chest muscle tissue, as well as adequate periods of rest. While your workouts are what trigger the muscle-building process, it’s during the days off between your workouts that your pecs increase in size. Therefore, to most efficiently build your pecs, focus on completing quality workouts and then provide your muscles the rest and fuel they need to grow.

Chest-Building Program

Step 1

How to Get Big Pecs Fast
Participate in a weight-training workout that targets your pecs at least two days per week. Photo Credit Ibrakovic/iStock/Getty Images

Participate in a weight-training workout that targets your pecs two days per week. To increase the size in your pec muscles, your workouts must be of high enough volume to overload the muscle tissue in order to stimulate growth. However, just as important to their development is providing them enough rest in between training sessions for them to heal and subsequently grow. Schedule two to three days of rest in between sessions. For example, lift on Tuesdays and Fridays.

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Step 2

How to Get Big Pecs Fast
Do three to six sets of each chest exercise. Photo Credit Chris Clinton/Digital Vision/Getty Images

Do three to six sets of each chest exercise you incorporate into your workout. Strength and conditioning professional Dr. Helen M. Binkley recommends this volume for those looking to build muscle size. As you’re starting out, begin with three sets and then gradually work your way up to four, five and then six. Each set should include six to 12 reps. Keep your rest periods between sets relatively short: 30 to 90 seconds.

Step 3

How to Get Big Pecs Fast
Choose an appropriate weight for each exercise. Photo Credit Dmitry Kalinovsky/iStock/Getty Images

Select an appropriate amount of weight for each exercise. You want each set to be challenging to complete. Therefore, adjust the weight you’re using if you’re unable to reach six reps or you’re able to perform 12 or more reps with no difficulty.

Step 4

How to Get Big Pecs Fast
Include three to five chest exercises in your workout. Photo Credit matthiasdrobeck/iStock/Getty Images

Choose three to five chest exercises to include in your workout. A 2012 study funded by The American Council on Exercise found that the barbell bench press was the best chest exercise for targeting the pectoralis major. Other quality chest exercises include dumbbell chest presses, incline chest presses, chest flyes, pushups and cable crossovers.

Fueling the Muscle-Building Process

Step 1

How to Get Big Pecs Fast
Increase your protein consumption. Photo Credit Juanmonino/iStock/Getty Images

Increase your daily protein intake. Protein is instrumental in the muscle-building process. Dr. Joseph A. Chromiak of the National Strength and Conditioning Association recommends that you consume 0.65 to 0.80 grams of protein for every pound that you weigh, daily. For example, if you currently weigh 150-pounds, you’ll want to take in 97.5 to 120 grams of protein every day.

Step 2

How to Get Big Pecs Fast
Have a post-workout meal that is high in protein and complex carbohydrates. Photo Credit martinturzak/iStock/Getty Images

Have a post-workout meal ready. Eating a meal or snack consisting of lean protein and carbohydrates will help fuel muscle-building by increasing protein synthesis and decreasing protein breakdown. The American Council on Exercise recommends foods such as non-fat greek yogurt with fruit, a banana with peanut butter and tuna on whole wheat bread after a workout.

Step 3

How to Get Big Pecs Fast
Increase your daily calorie consumption. Photo Credit kzenon/iStock/Getty Images

Take in more calories everyday. To put on a pound of muscle, you have to consume an excess of 3,500 calories. However, taking in that excess too quickly can lead to fat instead of muscle gain. Take in an additional 250 calories everyday, which will set you up to put on a pound of muscle every two weeks.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
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References

Demand Media