A lot of guys are interested in learning how to build chest muscles fast safely and naturally.  While it’s fairly easy to figure out how to train your biceps to get bigger, most guys really don’t know how to go about building their chest muscles.

The truth of the matter is that training your chest muscles for massive growth is very similar to training any major muscle group on your body for growth.  The key to making your chest grow, is to overload your chest muscles with each and every workout.

My favorite way to provide muscle stimulating overload is to use mulit-joint compound exercises to form the bulk of my chest workouts.  I like compound movements because they allow you to use very heavy weights (the same kind that stimulate muscle growth) through a complete range of motion. This allows you to stimulate muscle growth not only in your chest, but also in various stabilizer and muscles throughout your body.

Here’s a short list of compound exercises that target the muscles of the chest:

• Bench Press
• Close Grip Bench Press
• Incline Press
• Decline Press
• Push-Up
• Dumbbell Flys
• Dumbbell Bench Press
• Dumbbell Incline Press
• Pec Deck Flys
• Cable Crossover Flys
• Dumbbell Pullovers
• Barbell Pullovers
• Weighted Dips

Aside from training heavy with free weight compound exercises, the muscle gain basics still apply.  Make sure to..

1. Drink enough water
2. Rest and Recover Between Workouts
3. Eat enough of the right foods at the right times

Train with the appropriate intensity level

This quick refresher highlights the best way to build chest muscles fast. For more information about building a massive chest, you can read the full article -

==>  Build Chest Muscles Fast!

Are you getting enough of the best muscle gain protein sources into your bodybuilding diet? While the basic muscle building nutrition principles like eating enough protein to fuel muscle growth are known by most serious bodybuilders, the truth of the matter is that the quality of the protein you ingest plays just as big a role as the quantity.

Simply slugging down huge amounts of low quality protein throughout the day will not help you build muscle mass. If you’re serious about achieving your muscle gain goals, you definitely need to be taking a look at the quality of the protein sources you’re consuming.

When it comes to supplemental whey protein isolate – the best muscle gain protein powder I’ve ever used is AST’s VP2. Not only is VP2 easy to mix and smooth going down the hatch, but it’s also predigested for faster nutrient uptake.  This makes it an ideal choice for a post workout nutrition boost. I’ve never had a bad experience using VP2 and I use it religiously as a staple in my supplemental post workout nutrition arsenal.

When it comes to naturally occurring whole food sources,  the best muscle gain protein can be found on nearly all lean cuts of meat including: beef, chicken, turkey, venison, bison, lamb, pork and cold water fish.  If you’re unsure about the protein content of a particular food source, grab a calorie counter and look up the nutritional profile of the protein source.  If you don’t want to buy a calorie counter, there are many free versions available online:

Here’s a link to my favorite free online calorie counter!

What ever you do,  make it a priority to eat enough of the best muscle building protien sources to fuel new muscle growth. Providing you’re eating a minimum of 1 gram of protein per pound of bodyweight per day and you’re making an effort to consume your protein from a varitey of natural and supplemental sources, chances are you’re doing more than enough to provide your body with the muscle building protein it needs to help you pack on some new muscle!

Read the full article and uncover the best muscle gain protein sources.