i need iformation on how to get pects?

Question

i'm 16

i'm just starting to work out and if you segest exersizes please explain how to do them

Answer 1

Your only sixteen, So dont make the mistakes i did during my competetive days. At your age you burn lots of calories unlike Adults and your metabolic rate is really high. You should approach your work outs at a max of 45 mins while working hard and getting enough calorie intake from weight gainers and good protein intakes and lots of sleeps cut out any Cardiovascular exercises for now. Your exercises should vary from
1) (Flat Bench Press)- Shoulder length Grip,Palms facing straight and up right. Do not bang it off your chest(danger..) Bring it down nice and easy with precise controll then push it back up and make sure your back is flat on the bench make sure there's no gap in your lower back.And your feet touching the ground bringing the legs up on the bench is as good as cheating. if your doing it correctly you could feel the tension being built up in your chest,shoulder

2) Incline Bench Press
Same as above but different angle on the bench. It will now be that your working out on a 45 degree angle.


3) Decline Bench Press
Its the opposite of the incline bench your legs will be on the higher end. Your grip will be closer than your shoulder length grip use your pinky finger and thumb as a measurement on the previous length the imaginary line would be by the end of the thumb. but this can be a dangerous workout without a spotter. I ever got the bar on my throat once and almost choked haha but dont worry you can always roll the bar away if you fail.

4) Pull overs (optional finisher)
This could be done on an bar but i prefer it done on dumb bells you Grip the bar on the bells with both hands. Find a small bench and rest your upper back on the bench. The other parts of your body shouldnt be resting on the bench only your Upper body with your legs apart and strictly keeping your glutes down locking it in position. Raise it over head and feel the stretch in your pecs without letting the weights touch the ground and bringing it back in front of your chest as a rep.

5) Peck deck/ or Bench flies (optional Finisher)
A peck deck machine will have 2 padded ends and your hands will be allign and locked in an "L" Shape, On a peck deck machine the effects would be pushing your entire back should be resting against the upright seat if your not making sure your back is resting against it then your "cheating" My favourite is the Bench flies its an opposite of the peck deck with the same strict allignment over a narrow flat bench i do it resting my upper body on the bench the very same way i do my pull overs Only with the movement of a peck deck machine with dumbells without letting the weights touch the ground the idea is to feel that nice stretch its like Orgasm. Stretch the dumbells out like your about to give mummy a hug then bring it back right in front of you letting them touch it other Both your palms should be facing each other in the direction of a "clap".

You could try my Sets Very effective and punishable which was good for my Begineer level to Competetive. (12),10,8,6,4 from light to heavy you'd safe alot of time in the gym using this.Remember Work Smart and work Hard. Dont make mistakes from over working out or youd be too static for any results to show.

Keep your calorie intake as high as 3500-4000 And im not talking about eating junk food avoid that!. Only take whats good for you. Get 8 hours of sleep a day and dont train your chest every single day make sure you give it time to recover from muscle tissue breakdown at least a week. Then you could work out other parts of your body if you want. There's lots of products on the market if your able to afford them. At ectomorph (Skinny) i took Weight Gainer 4000 to give me extra calories and i couldn't agree more with Nitrotech it works so well for me.

Good luck with it.

Answer 2

1.Flat Bench Press
2. Incline Bench Press
3. Dumbell Flys
4. Cord Crossovers

These are the best ways to gain pectoral muscles.


do 3-4 sets of everything with 8-12 reps for each set.

Answer 3

you have to train the entire body but you also have to eat either six small meals or 3 large meals so that your body doesnt burn the muscle for energy
exersizes:flat bench ( pinch wing blades together befoer lieing down on the benchand keep them like that, when you come down make sure that your elbows dont flare out this may cause shoulder pain)
incline press:come down slowly using lighter weight then on your flat benchbut use that same form
cable flies:have someone show you how to do them properly (they wont make fun of you they may even respect you for this)
decline press:same form as the flat bench but this time have your hands slightly closer together


hope this helps

Answer 4

I think they have "Pects in a bottle" in the health food section of your grocery store. Just walk in the door and shout at the top of your lungs... I need Pects... I need Pects.... Show me to the "Pects in a bottle" section....







You'll get someone's attention real quick

Answer 5

Eat, do upper body exercise, and get good sleep. Your metabolism is probably fast at this age so make sure to eat high-protein foods.

Answer 6

hit the gym, do a lot of bench presses, push-ups, etc. cheers!

Answer 7

work the bench press

Answer 8

man boobz

Answer 9

used steroids

Answer 10

mboh