The right type of weightlifting workout can help you build mass in your chest and arms. Your chest muscles, also referred to as pectoral muscles, consist of two basic components called the pectoralis major and pectoralis minor. The former lies on top of the latter. The primary muscles to focus on in your arms are the triceps, deltoids and biceps. Your forearm muscles will also get an effective workout using specific arm exercises. The key to building mass is using heavy weights and a low number of repetitions per set -- six to eight repetitions per set is ideal.
Step 1
Lie flat on a workout bench and bench-press a barbell filled with enough weight so that you struggle to lift it by the eighth repetition. Have a spotter ready to help with the final rep if you can't get the barbell back up. Do two more sets of bench presses; add or remove weight as needed to stay within six to eight reps per set. Rest for 1 to 2 minutes between sets to fully recover.
Step 2
Do a set of seated, one-handed concentration curls using a dumbbell with enough weight to have you struggling by the eighth rep. Maintain proper technique for maximum results and to lower the risk of injury. Use a slow, controlled motion, and squeeze your bicep at the top of the movement.
Step 3
Perform eight over-the-head tricep extensions using a heavy dumbbell. Use both hands for this lift. Extend your arms straight up, then slowly bring the dumbbell back down behind your head. You should feel the burn in your triceps. If your elbows experience pain, re-examine your technique or slow it down.
Step 4
Continue alternating the previously mentioned bicep and tricep exercises two more times each, making sure to rest 1 to 2 minutes between sets.
Step 5
Lie on the workout bench and perform a set of 8 to 10 chest butterflies using dumbbells. Leave your elbows slightly bent to avoid hyper-extending them. Squeeze your pecs at the top of the movement. Continue doing two more sets.
Step 6
Perform three sets of standing bicep curls, making sure to alternate between your left and right arms. In between each bicep set, rest for about two minutes, then do a set of close-grip bench presses. This will target your tricep and chest muscles. Continue alternating these bicep and tricep exercises until you've completed three sets of each. The entire workout should take you about 45 minutes to complete.
Step 7
Drink a whey or soy protein shake after each workout. According to McKinley Health Center at the University of Illinois, a 20 to 25 g protein shake is adequate for most athletes. Protein shakes are designed for efficient absorption, so it can help you put on mass after a tough workout.
Tips and Warnings
- Eat plenty of vegetables and lean protein food sources to build muscle faster. Sources of high-quality protein include fish, chicken, nuts and fat-free milk. For best results, rest for at least three days between each of these workouts to allow your muscles ample time to recover.
- Never start a resistance training program without first consulting your doctor. Don't consume too much protein; it can be unhealthy and even dangerous. For building mass, consuming 1 g of protein per pound of body weight each day is adequate for most people.
Things You'll Need
- Barbell with weights
- Workout bench
- Dumbbells of various weights
- Protein shake
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