How do go about getting a bigger chest through my work outs, and getting a more defined back.?

Question

I go to the gym about 4 times a week

Answer 1

To build the chest your two main exercises are bench press, bar bell and dumb bell and flies, either cable flies or dumb bells flies. Start with a reasonable weight and go for a slow movement. Think of the life at two separate motions, up and down. This will increase size and strength. Also on your last set pick a weight you can do 12 to 15 reps with...this will pump blood into the muscle at the end of the work and encourage growth. The back is worked with pull downs and rows...use the same principle of slow, deliberate movements. And again finish with a high rep set. Pull ups are great for the back as well. Do 3 sets to exhaustion each set. Give yourself about an month to 6 weeks and see the results of your efforts. Good luck

Answer 2

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the chest exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Dumbbell flyes - this exercise provides a useful means of isolating the pectorals and preserving the triceps for the subsequent exercise. The exercise should be performed as follows:

- Hold dumbbells directly overhead.

- Lower them to sides with elbows slightly bent, pulled back and to the side. Lower no further than level with the torso.

- Use the pectorals to pull the weights back up to the starting position.

2. Incline bench press - you can move straight on to this exercise if you have reached an appropriate level of experience. If you perform this exercise as the second part of a pre-exhaust routine you may have to use lighter weights than normally.

- Take a shoulder width grip.

- Lower the bar to the chest with the elbows pointed to the side.

- Return to the starting position.

Answer 3

lower repititions at higher weights will gain you bulk, with a well structured diet high in protein you can bulk up faster. If you go every other day you could train your chest and back 3-4 times a week.

Answer 4

i suggest bench pressing heavy weights and holding the bar about a shoulders width apart. also when you press the wieght lift it 4rm near your chest.
Try doing some flys aswel with dumbells.

Answer 5

go every other day and work your upper body, push ups, bench. It takes time.

Answer 6

i say buy a bow-flex and eat healthy, haven't you seen the tv ads for bow-flex?