Building Your Pecs: Anatomy, Resistance Training, Nutrition, and Recovery
Image by master1305 on Freepik
Image by brgfx on Freepik
If you pay attention to bodybuilding, then you will know what the word "pec" means. It's a short form for the pectoralis muscle. This is the largest muscle in the chest area and is one of the main muscle groups that helps push objects that are in the hand away from our static body. It also helps in pulling and stabilizing the shoulder joint.
Having a nice pair of pecs is a common goal for bodybuilders and fitness enthusiasts. But what does it entail? In this post, we will be exploring this muscle's anatomy and the means through which the muscle is built.
Image by brgfx on Freepik
The pectoralis muscle is a broad, flat muscle that makes up the area that we call the chest. The lower coverage of the pectoralis forms important borders between abdominal muscles and thoracic muscles.
The pectoralis muscles are divided into 2 parts: the pectoralis major and the pectoralis minor. The pectoralis major forms the bulk of the parts and makes the majority of the chest movements. While the pectoralis minor is a smaller group that helps to stabilize shoulders.
The pectoralis major itself is divided into the clavicular head that forms the upper chest and the sternal head that forms the lower head. The clavicular head lifts the arm up and across the body, while the sternal head makes movements like pushing and pressing.
Image by katemangostar on Freepik
Building this muscle involves resistance training, nutrition, and rest. This is not new science; it has been known for decades, if not centuries, that muscle groups that are put under resistance training grow bigger. Sometimes, depending on the weight they are placed against and the number of repetitions, the size of the muscle might evidently change before your very eyes.
Resistance training to build the pectoralis muscle involves specific movements against a force. Usually, at the gym, we perform these movements against weights, but it is also possible to use resistance bands.
To have the best results in terms of strength and muscle growth, you need to be training within the 30% to 80% maximum (1 repetition maximum).
You have to continue with the training until failure; that’s the set that breaks your form.
Image by drobotdean on Freepik
The specific form depends on the particular exercise you are engaged in.
The easiest exercise to get into are push up. All you need is the ground and your body weigh. The body is supported by the hands with the palms at shoulder width and the toes together.
One rep is to flex your arm and extend your arm in that position with the back maintaining that position through the motion.
For bench presses, you have to lie on your back on the bench with your feet on the ground. Your lower back will form an arch that a fist can fit into. The bar should be held shoulder-width apart. The weight should not bounce off your chest. This is one rep of a bench press and it targets specific muscle fibers between the clavicular head and the sternal head of the muscle.
To target fibers of the clavicular head, it is best to do an inclined bench press. This is done in the same manner but with the bench inclined at 30 degrees or more.
To target the muscle fibers of the lower chest (sternal head), dips are done. To perform a chest dip, you need a surface that allows you to suspend your body with your arms while you flex and extend against resistance. This is a bodyweight exercise, meaning you do not need weights to perform it.
Image by valeria_aksakova on Freepik
Proteins are the building blocks of every cell in the body and are particularly important for muscles. When they break down, they need protein for repair. There are no specific types of protein for building any particular group. The key is that you meet your protein requirements and get your protein intake in check.
The recommended daily protein intake for building muscle is about 0.8 to 1.2 grams per pound of body weight. You can get this from different plant and animal sources of your choice.
One big mistake people make is that they focus solely on protein when building muscle. This is wrong. The muscles require energy besides the building blocks. It's like providing the materials to make a building but nobody is available to carry them.
To achieve the best results, it is necessary to take carbohydrates as seriously as you take your proteins. If not, you will not be able to beat your gym records.
You could try eggs, meat, soy, whey, and the like. Check my posts to see more.
It is very important that you get as much rest as you can before and after your workout. It is also important that you get enough rest between sets. The rest you get between workouts will help you build the muscle because your muscle needs time to recover after all the breakdown.
It is best to get about 6 to 8 hours of rest daily so that every muscle group can recover.
The rest you get between sets is very important to ensure that you can make the best out of the sets. It is best to get about 2 to 3 minutes between each set to ensure you can do the adequate number of reps.
Additionally, it is advisable that you perform bench presses alongside other complex exercises that target different muscle groups. That way, you can make the best of your rest and recovery.
In conclusion, building a nice pair of pecs involves understanding the anatomy of the pectoralis muscle and the means through which it can be built. Resistance training, nutrition, and rest are the key components of building this muscle.
When engaging in resistance training, it is important to target specific muscle fibers with specific exercises, such as bench presses, inclined bench presses, and dips. It is also important to meet your protein requirements, but not to neglect the energy that carbohydrates provide.
Lastly, it is essential to get enough rest before and after workouts, and between sets, to allow your muscle to recover and grow. By following these guidelines, you can achieve your goal of building a strong, well-defined pair of pecs.
Have you ever tried to build your pectoral muscles? If so, what exercises have you found to be most effective? How important do you think nutrition is when it comes to building muscle? Do you have any dietary tips or strategies that you find particularly helpful?
Hmm, interesting, but I just want to have a very flat tummy and I am good to go (smiles).
Lol...to each his own... I'll write a post about that too..
Informative post. The good thing about all of the exercises you have mentioned can be done without going to the gym, or just some plates and a barbell. Trying different forms of push ups are always beneficial to build pecs.
Thanks. I am glad you got something to take with you. I hope it adds to the wealth of knowledge you have.
Thanks for stopping by.
Overall, staying organized, keeping accurate documents, and abiding by the laws and restrictions established by your country's tax authority are essential to maintaining your private health insurance plan as your own non-refundable tax credit. I came upon a thread concerning steroids while perusing a fitness forum. I've been going to the gym for a long, therefore I've always been curious about supplements that can help me purchase reach my fitness objectives. I made the decision to take https://misterolympia.shop/buy/injectable-steroids/testosterone/testosterone-cypionate/ after reading the discussion and doing some research. I've been pleasantly delighted by the outcomes so far.
Thanks for your contribution to the STEMsocial community. Feel free to join us on discord to get to know the rest of us!
Please consider delegating to the @stemsocial account (85% of the curation rewards are returned).
You may also include @stemsocial as a beneficiary of the rewards of this post to get a stronger support.