How long does it take to build chest muscles?

The pectoral muscles refer to the muscles in the chest, and the pectoral muscles can only be developed through long-term exercise. Generally, there is no specified time for developing the pectoral muscles. It depends on the time and degree of exercise. Generally, normal reasonable exercise and a reasonable diet will have obvious changes after 3-4 months. Training the pectoral muscles cannot be done in one day, it requires long-term perseverance.

How long does it take to build chest muscles?

The time is hard to say. Generally, each training session is controlled at about an hour and a half. As for the effect, after all, persistent training is a long process. When training, pay attention to training the entire muscle, the upper, middle and lower part of the chest. Only proper training and a reasonable diet can make your muscles grow faster. The normal person's muscle growth limit is 0.23kg per month.

Choosing a time period for exercise

1. Morning period: After getting up, eat some easily digestible food (such as 1 skim bread, 1 egg white) and a little milk, and then do morning exercises after half an hour to an hour.

2. Morning period: Exercise one and a half hours after breakfast.

3. Afternoon period: Start exercising two hours after lunch or two hours before dinner, and eat a little easily digestible food half an hour to an hour before exercise.

4. Evening period: one and a half hours after dinner and the exercise must end one hour before bedtime.

Dietary options for training

1. Breakfast: soy milk, milk, vitamin C tablets, eggs.

2. Main meal: Eat more foods containing protein, such as eggs, fish, hazelnuts, beef, chicken breast, milk, bananas, lean meat, soybeans, peanuts, lamb, etc. Do not eat too greasy food, and you can eat some coarse grains appropriately.

3. Drink a glass of skim milk before going to bed to help you sleep.

How can I build muscle?

1. Push-ups: It is recommended to do 30 in a set (this is a strength exercise. If you want your muscles to grow quickly, increase the load to 12 in a set, which means you will have no strength after completing 12). The movements should be standard. About 4 groups. You can also train your triceps at the same time. The standard of action here means that it must be done properly. If it is not done properly, the results will be greatly reduced.

2. Arm flexion and extension: You can use two chairs at home.

3. Supine dumbbell press, as shown in the picture. The weight depends on your own situation, do 4 sets of 8-12 in one set. If conditions permit, you can do incline presses, which mainly train the upper pectoral muscles. Combine with flat press, 3 sets of each exercise.

4. Flying, incline and decline, plank is also OK.

5. Pull-ups can be done on the door frame at home. 12-14 pieces per set, 6 sets. You may not be able to pull it at the beginning, but as long as you persist and your strength increases, you will be able to do it.

6. One-handed side neck flexion and extension: Starting position, one hand presses the right side of the head and the other hand is placed on the left side of the waist. You can sit or stand. Action process: Use the hand on the right side of the head to push the head to the left, while the neck is held up to prevent it from falling easily, but it will gradually fall. Then, use your neck to lift your head up and to the right, while your right hand holds down your head, preventing it from rising easily but gradually making it completely upright. Repeat this several times until your neck feels sore. After practicing one side, switch to the other side.

7. Use the horizontal bar to do pull-ups behind the head. Do 4 sets a day, 5-8 in each set, and gradually increase the number! If there is no horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups behind the head (imitating the horizontal bar). This action seems simple, but if you do it more, it will also be effective!