Good Health Manual

In order to get bigger muscles successfully you need to realize three very important things about muscle building that majority of the new lifters fail to understand.

One of the first things that you should do in order to build muscle is to focus on a single thing. I see too many guys who want to achieve too many different things at the same time. I know that this may sound weird, but what I mean by that is that there are too many new lifters who want to "gain a lot of muscle" and "lose a lot of body fat" at the same time.

You must realize that these are completely opposite goals and in order to achieve the optimum results you can only focus on one of them. If you want to build muscle then you'll need to focus on a completely different eating and training plan than you would if you would want to lose body fat. For the next 6 to 12 weeks focus on bulking and forget cutting.

Second very important thing that so many new lifters fail to understand is that diet is the most important thing. It doesn't matter whether you'll go to the best gym in your area, it doesn't matter whether you'll do the right exercises or if you'll have the most expensive supplements in the world - you'll see very little or no muscle gains at all if you won't follow an eating plan which will supply your body with all of the required nutrients to make it grow.

Finally you've got to understand that the single most effective way to trigger the maximum release of anabolic hormones within your body is to use heavy pressing movements and focus only on compound exercises. I see so many newbies who stick to isolated machine exercises simply because they "don't like free weights", but it has been proven by time and experiences of hundreds of bodybuilders from all over the world that the best way to gain muscle for newbies is to focus on compound exercises like deadlifts, squats, bench press and so on.

A common request among skinny guys is wanting to know how to get pecs and build a bigger chest. After all, it's pretty embarrassing going to the beach or pool and feeling that inevitable dread as you take your shirt off, to reveal a skinny, bony chest.

We all know that the ladies like a muscular barreled chest - it shows a man is confident, strong and powerful, and in this article I'm going to show you 3 muscle building tips to show skinny guys how to get pecs and turn heads the next time you're at the beach.

How To Get Pecs #1 - Focus On Compound Exercises

The secret to building muscle is performing weight training workouts that are focused around a core of compound exercises. These exercises work multiple muscle groups at once, thereby stimulating more muscle fibre per exercise - and the more muscle you stimulate, the faster it grows.

When focusing on your chest muscles, perform exercises such as Bench Press, Push-ups, and Dumbbell Flyes. These exercises are great for building your chest, but also work your shoulders and back for better overall development. The push-ups should be performed with feet on the floor and also elevated on an exercise ball to mix it up a little and build better quality muscle.

How To Get Pecs #2 - Use Free Weights Rather Than Machines

A common mistake many skinny guys make when they step into the gym is an over-reliance on the weight machines and little attention paid to the free weights. My big gripe with machines is they typically only work your muscles through one axis and thereby limit your development.

You will get much bigger and stronger pectoral muscles by using free weights (dumbbells and barbells) since they force you to use stabilizing muscles to hold the weight throughout the exercise.

How To Get Pecs #3 - Change Up Your Workout To See Better Overall Development

Another reason why many skinny guys fail in their quest of how to get pecs is due to the fact that their workout is stale.

To see consistent muscle gains you need to be changing up your routine on a regular basis so that your muscles never "get used to" the training. This forces your body to constantly adapt, and with adaptation comes growth.

In terms of a chest workout, I would recommend that you change up your exercises to reflect the different parts of your pectoral muscles.

For example:

• Inclining the bench on the Bench Press will help to develop the upper chest and shoulders; declining it will develop the lower chest
• Changing hand grips from wide to close can work the inner chest more than the outer chest.
• Performing your exercises on an exercise ball will cause you to work on your balance and help to define more of the minor muscles that make up the pecs.

This will mean better-looking chest muscles and faster and consistent muscle growth.