A muscular physique is the sign of ultimate fitness. Two areas of the body that people often focus on are the abdominal and the pectoral muscles. If you are planning to get ready to go shirtless at the beach or just want to improve body confidence, building massive abs and pecs will do the trick. Lifting heavy weights paired with a proper clean and protein-heavy diet will give you massive abs and pecs fast.
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Things you need
- 2 Hardcover books
- Protein-rich foods
Do abdominal exercises three to four times per week. When training abs, three sets of 10 to 12 repetitions of each exercise. Some examples of exercises to do to get massive abs include standard crunches, decline crunches, oblique crunches and cable crunches.
Exercise using an recumbent bike two to four times per week. The length of each session should ideally be at least 30 minutes. This is an aerobic exercise which will then help remove fat and flab from over the ab muscles; this machine also targets the lower abdominal muscles.
Do explosive push-ups. This is a fast way to get massive pecs. Lay on the floor in a straight line. Place two large hardcover books beside each of your hands. Start with your body as low to the ground as it can be without laying on it. Drive your body up off of the floor. At the top of it, before you fully extend the elbows, jump your hands up onto the books. Go back to the starting position. Begin by doing explosive push-ups twice per week and work up to more days if possible.
Complete chest dips two to three times per week. The number that you complete each time depends on your fitness level. Start at a dip station at the gym. Place yourself on the bars with your arms almost totally extended. Dip downwards until upper arms are parallel to the floor. Hold that position for two seconds. Complete two to three sets of 10 repetitions.
Increase your consumption of protein. In order to build muscles, the amino acids from protein are necessary. Some examples of protein-rich foods include fish, turkey, chicken, beef and eggs.
Tips and warnings
- Hire a personal trainer to assist you with muscle building.
- Never lock your elbows on any of the exercises. Consult a doctor before starting any diet or fitness program.
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