How to Build Chest Muscles for a Complete, Bigger, Fuller and Stronger Look

Build Chest Muscles

Did you know all chest exercises work your muscles but from different angles which puts different types of stress on your chest? build chest muscles

Unfortunately, one of the biggest mistakes made when it comes to building chest muscles is the mindset that all you need to do is bench, bench, and bench some more.

In order to build a fully developed chest you should focus on all three main areas: upper, middle and lower chest.

Let’s review each area along with a sample exercise that you can use in your workout regimen.

Upper Chest Muscles: You target the upper chest area when you do incline chest exercises such as incline barbell bench press, incline dumbbell bench press or incline dumbbell flyes.

Here is a video of IFBB Pro Steve Kuclo doing an incline barbell bench press drop set.

Middle Chest Muscles: This area is targeted when you do flat chest exercises such as flat barbell bench press, flat dumbbell bench press or flat dumbbell flyes.

Here is a video of IFBB Pro 8X Mr Olympia Big Ronnie Coleman doing a set of flat dumbbell bench presses. Yeah Buddy!

Lower Chest Muscles: The lower area of the chest is targeted when you do decline chest exercises such as decline barbell bench press, decline dumbbell bench press or decline dumbbell flyes.

Here’s a shot of IFBB Pro Nasser El Sonbaty doing a set of decline dumbbell flyes.building chest muscles

On a final note it’s important to remember that every chest exercise works your muscles but from different angles which puts different types of stress on your chest.

For your workouts to be most effective use a variety of methods and various angles to stimulate maximum muscle growth.

For example, each different angle you use with cable crossovers will reach into various different muscle fibers in your chest.  Hitting these different angles in an inner (middle) chest workout will grow your pec muscles and etch in those deep striations.

You can build a full and completely balanced chest when you focus on each area using various methods and angles for maximum impact. But remember, without the proper nutrition, bodybuilding foods and various types of protein, no amount of training will bring the results you deserve if your muscles don’t have the nutrients needed to rebuild and recover.

For workouts tips, pro interviews, discount supplements, custom diet plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for recreational, competitive, and aspiring pro bodybuilders, fitness, figure, and bikini athletes all over the world providing top level workouts, discount supplements, nutrition, news, support, motivation and promotion.

ProSupps Sponsored Athlete James Pascale Ready to Grow and Go Pro

ProSupps Athlete James Pascale Interview

 

Competitive bodybuilder, trainer and ProSupps sponsored athlete James Pascale is doing what it takes to take his physique and bodybuilding career to the next level. prosupps

Recently, I had the opportunity to speak with James and asked him questions about his training, nutrition and aspirations for going pro.

Bodybuilding Blogger: James, your physique is looking incredible these days. Before we get into your training tell our readers a little about yourself and how you got started in bodybuilding?

James Pascale: Thank you Marco and Bodybuildingblogger.com for this awesome opportunity, it is much appreciated. When I was younger I always played sports and I was a very competitive person.

I started working out at the age of 19 just to get in better shape and better myself. I then met IFBB Pro Jason Arntz when I was about 23 and became very good friends with him .With his help and guidance he took my physique to the next level and I keep striving to achieve perfection every day!

Bodybuilding Blogger: That’s pretty obvious after seeing your recent photo shoot in Miami. Congratulations man you’ve made some amazing gains. What is your training philosophy and workout regimen like?prosupps james pascale

James Pascale: I believe that concentrated form with muscle mind control is the key in development and growth. As I am doing a body part I focus just on that muscle, squeeze and try to get as much blood into the muscle as possible. My workout regimen usually differs if I am prepping for a show or if I am trying to pack on more mass.

I always try to lift heavy with good form usually 1 muscle part a day 5 days a week and around prep time cardio 6 days a week  and I will switch it up with drop sets depending on where I am at in my prep stage.

Bodybuilding Blogger: Great approach! Could you share with us your approach on nutrition for the off season and contest prep?

James Pascale: My approach to nutrition for off season prep is Eat, Eat and Eat! But eat clean food. I believe in staying fairly lean in the offseason and basically just eat the same food I would normally when I prep just more of it. I measure and weigh everything during offseason and contest prep. I think that is very important.

Bodybuilding Blogger: I can see that paying close attention to those details has paid off for you. Congratulations on being a sponsored athlete at ProSupps.  How has life changed for you and what are your future plans? prosupps athlete

James Pascale: Being a part of the ProSupps team is great! Not only does the ProSupps team all feel like family and support and help me with anything I need, but the quality of the supplements and cutting edge formulas have changed my physique in ways I thought were unachievable.

If I support something I have to fully believe in what I am doing and with ProSupps there is no doubt at all the products are amazing. My future plans right now is to grow and I’m looking to do a Jr. USA or Jr. National show first, then eventually nationals and grind for that pro card.

Bodybuilding Blogger: Any tips or advice you would like to share for aspiring bodybuilding competitors?

James Pascale: I look at bodybuilding as a marathon not a sprint so it takes time, hard work, sacrifices and dedication. If you want it bad you can achieve anything!

Bodybuilding Blogger:  Thank you James for sharing your time with us and look forward to seeing you compete in your next competition.

I want to personally thank James for this interview. He is a hardworking, disciplined and dedicated bodybuilder who has a great future ahead of him in the sport. You can connect with James on Facebook and on ProSupps plus view his pics on our Facebook fan page Bodybuilding Worldwide.

Stay tuned for more inspiring stories, workout tips, interviews, and nutrition info!

For workouts tips, discount supplements, customized diet plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for recreational, competitive, and aspiring pro bodybuilders, fitness, figure, and bikini athletes all over the world providing top level workouts, discount supplements, nutrition, news, support, motivation and promotion. He is author of “Your Bodybuilding Journey – How to Get the Body You Always Wanted.”

IFBB Pro Bodybuilder Ken Jackson Talks about Balance in Bodybuilding, Business, and Life

IFBB Pro Ken Jackson Interview

I remember meeting new IFBB Pro Ken Jackson for the first time after he guest posed at the 2011 Ron Love Classic in Michigan. After talking with him all I could think of at the time was man this guy is truly a humble champion and really down to earth. ifbbpro

A year later we met up again at the 2012 Arnold Classic and it just amazed me that he took the time out of his hectic schedule to talk with my 16 year old son about bodybuilding.

With all the craziness at the event here’s an IFBB Pro bodybuilder who took some time out of his day to share his knowledge and passion about bodybuilding. Needless to say I appreciate, respect and admire this man for his kindness and selflessness.

Recently, I had the honor to interview Ken about becoming a new dad, his career in bodybuilding and what the future holds for this incredible athlete and entrepreneur.

Bodybuilding Blogger: Ken, great to talk with you again. Last year was a big year for you earning your IFBB Pro card and opening the Ken Jackson Fitness Factory but this year you were blessed to earn the title of Dad with the birth of your little baby girl Jade. How does that feel?

Ken Jackson: It feels like a dream – that I was really responsible for creating this little precious baby is crazy!  Fatherhood is everything I hoped it to be thus far. But talk to me when she’s dating. Lol

Bodybuilding Blogger: Congratulations man! You’re going to be a great Dad. Let’s dive into training. What’s your training regimen and nutrition like as you prepare for your pro debut in 2013?

Ken Jackson: This year I’ve done things a little different.  After winning my pro card Neil Hill and I talked about having “balance” in my life.  Not thinking about bodybuilding or training when I’m not in the gym.  It is still important to get my meals in, but relax with my wife and go to a nice dinner and eat what I want once in awhile. ifbbpro ken jackson

I think I have established balance in my life and I’m having one of my best off seasons ever.  Staying in the 260’s, keeping my body fat levels down, and not trying to break records in the weight room.  Focusing on squeezing and exhausting the muscle- muscle mind connection you know!

Bodybuilding Blogger: Absolutely, sounds like a great plan. What was it like to get sponsored by Gaspari Nutrition®?

Ken Jackson: I love being a Team Gaspari athlete. Who wouldn’t like being part of one of the best nutrition companies in the world?  I like to thank Joe Vogley and Rich Gaspari for giving me the opportunity!  And look out people we have some great new products coming out soon including Glycofuse, Isofusion, and Myofusion elite series.

Bodybuilding Blogger: Nice! I heard that you have been using Gaspari products for years. Got any favorites?

Ken Jackson: I love their Intra Pro Protein, Size On, Super Pump Max, Aminolast, and Gylcofuse. I use all their products to be honest.

Bodybuilding Blogger: Tell me about the Ken Jackson Fitness Factory? How is that going? What are your short and long term goals? ifbb pro

Ken Jackson: KJFF is a personal training and aerobics studio and we have been open for a little over one year.  Short term goals have been achieved like having the bills paid and keeping the doors open.  Long term goal is to get established trainers and aerobics instructors to join Team KJFF.

I would like to build a solid team of highly motivated individuals like myself who are really into health and fitness.  With Nancy G, Shelia B, and PJF we have started towards this long term goal already.

Bodybuilding Blogger: That’s great, congratulations on achieving your one year in business anniversary. What has been your hardest challenge to overcome either in your personal life or competition career?

Ken Jackson: I think the hardest thing I had to overcome in my life was walking away from an established gym. I created that gym with all my heart and soul and walked away to start over with nothing.

Bodybuilding Blogger: That’s got to be tough starting over. So how do you balance your family life with competing and dieting for shows and running your new training facility?

Ken Jackson: Two Words- Neil Hill.  Neil is truly the best thing that happened to the Jackson family.  I can always get good solid advice from him whether it’s about bodybuilding or general life obstacles.  Yoda has my back! He keeps me grounded and reminds me to keep a solid balance in my life.  I look to him as a coach but also as a life coach/mentor.  I know he has my best interests at heart and he does not have a problem putting me in my place.

Bodybuilding Blogger: If you could give one piece of advice to an aspiring pro bodybuilder, what would it be?IFBBPro

Ken Jackson: Don’t ever stray from your beliefs or convictions.  And know that bodybuilding is a long distance race that never ends.  Just when you think that finish line is in reach a new one appears but miles ahead.

Bodybuilding Blogger: Thank you so much Ken for sharing your time with us and for being such a positive role model for the bodybuilding and fitness industry.

I want to personally thank my good friend Ken Jackson for this interview. He is a real down to earth and humble champion with integrity, drive and a passion for helping others reach their fitness goals. You can connect with Ken on Twitter and Ken Jackson’s Fitness Factory plus view his pics on our Facebook fan page Bodybuilding Worldwide.

Stay tuned for more inspiring stories, workout tips, interviews, and nutrition info from the pros.

For more workouts tips, discount supplements, pro interviews, nutrition strategies, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for recreational, competitive, and aspiring pro bodybuilders, fitness, figure, and bikini athletes all over the world providing top level workouts, discount supplements, nutrition, news, support, motivation and promotion. He is author of “Your Bodybuilding Journey – How to Get the Body You Always Wanted.”

What is the Best Protein Powder for Building Muscle?

Best Protein for Building Muscle

 

Ask any successful bodybuilder what their favorite protein powder is anbest protein powder for building muscle d you’ll get all kinds of different answers.

The reason is not all protein powders are created equally with each one containing different ingredients and benefits. For example, some protein powders are designed to work as a mass gainer while others have low calories, low carbs, and low fat.

So what is the best type of protein powder for building muscle?

It really depends on what your goals are, how and when you plan to use your protein powder, and what your budget allows.

So when it comes to choosing the best protein powder for building muscle here are six main areas that you may want to consider:

  1. Fast Absorption – When it comes to a fast absorbing protein the undisputed king is whey protein powder. It quickly digests into your system and provides essential amino acids that your muscles need for recovery. If you are looking for the best protein powder to take right after a workout then this should be at the top of your list.
  2. Slow Absorption – Now if you plan to use a protein shake as a meal throughout the day, consider a slow absorbing protein powder such as casein. Time released protein powders are ideal for providing a slow release of amino acids throughout the day while helping you keep hunger levels under control. This is especially useful to take before going to bed or anytime during a long period without eating.
  3. Nutritional Facts – Are you looking to add mass or lose bodyfat? Protein powders designed as mass gainers include many other mass building ingredients in addition to protein such as glutamine, arginine and CLA.  These mass gainers also contain a much higher amount of calories, carbs, and fats compared to a strict protein powder. Always read the label so you know exactly what you’re getting and choose a protein powder that meets your specific needs.
  4. Taste – I don’t know about you but I don’t want to drink a protein shake and plug my nose because it tastes so nasty. Even though taste is not the most important factor it may play a role in how often you use it. There are more than enough options out there as well as flavors so don’t put yourself through the pain if you don’t need to.
  5. Price – Finally, you got to consider what your budget allows since your protein powder will be something you purchase on a regular basis. If you can buy in bulk once you have identified the best protein powder for building muscle then do it. You’ll find much pricing for larger containers and get a much bigger bang for your buck.

Once you choose the best protein powder make sure you consume the right amount (weight in pounds and multiplying by 1 or 1.5) and select the best times to take protein.

By doing this you will maximize your muscle gains allowing you to achieve the growth you are shooting for.

For workouts tips, pro interviews, discount supplements, customized diet/workout plan, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for recreational, competitive, and aspiring pro bodybuilders, fitness, figure, and bikini athletes providing top level workouts, discount supplements, nutrition, news, support, motivation and promotion.

New IFBB Fitness Pro Missy Farrell Bursts Onto The Fitness Scene

IFBB Fitness Pro Missy Farrell Interview

Fitness is something that Missy Farrell has always had a passion for. With a background in Power Cheer it was no surprise that this young, energetic, dedicated and motivated athlete would burst onto the competitive Fitness scene and dominate. ifbb fitness pro

From taking home 1st place in both Figure and Fitness in one of Canada’s biggest fitness events to winning an award for Best Fitness Routine to turning pro at the CBFF Nationals, Missy is on fire!

Recently, I had the honor to interview Missy about turning pro and what the future holds for this rising industry star.

Bodybuilding Blogger: Missy, congratulations on turning pro at the 2012 CBFF Nationals. Wow, what a routine and your performance was incredible. How does it feel to be a new IFBB Pro?

Missy Farrell: Thank you very much, it feels amazing! I am honored to be in the IFBB Professional League, and compete with the best in the Fitness industry today.

Bodybuilding Blogger: You’ve always been quite the athlete with a cheerleading and acrobatic background.  What motivated you to enter a fitness competition?

Missy Farrell: My older brother Al Farrell was one of the reasons I started competing. I remember Al and I sitting around watching youtube videos of Frank Mcgrath, Jay Cutler and Jennifer Hendershott, I remember Al telling me that one day he wanted to be on the Olympia stage, and I thought to myself, “This is something I can do in Fitness”. Al was always so encouraging and motivating, he’s my biggest fan!

Bodybuilding Blogger: That’s great that you have such a supportive family. What are some of the biggest challenges you faced training for it?

Missy Farrell: My biggest challenge was double cardio, training, routine practice and working full time which was shift work. It was hard, but I knew what I had to do and nothing was going to stop me. There were some nights where I would work until 3am and then I would go to the gym and do cardio for an hour, go home, sleep until 9am, then work another 10 hour day. ifbb fitness pro

Bodybuilding Blogger: Wow, that’s a grueling schedule. Let’s talk about your fitness coach. When did you start training at the JP FIT studio with Jason Pilon? I hear his training is pretty intense.

Missy Farrell: I started training with Jason in January of 2012. Jason is a great coach and his workouts are really intense, but if you commit to it then at the end of the day it’s all worth it.

Bodybuilding Blogger: What’s your workout regimen like?

Missy Farrell: Right now I’m in my offseason and it consists of

45mins – cardio everyday

15 mins – Circuits: pushups, jump squats, foot work, fitness skills ie: hand stands, back handspring, back tucks

I hit each body part once a week, and I do volume training so anywhere from 6-8 reps – 3-4 sets at 90% strength

Bodybuilding Blogger: Has your nutrition changed as a fitness competitor?

Missy Farrell: My nutrition has changed a lot! Contest prep consists of high protein and fats, carbs don’t come in until a week out. That’s when I load and look my best. The protein I tend to eat during my contest prep is tilapia and chicken. I have to say this year I was very determined to do whatever it took to win my pro card! The people who know me personally know that I HATE fish, I used to blend it up, but I can honestly say it’s not that bad now, I actually enjoy it!

Bodybuilding Blogger: As a new IFBB Fitness Pro how has life changed for you and what are your future plans? ifbb fitness pro missy farrell

Missy Farrell: Being an IFBB Fitness Pro I’m able to travel and compete with the best in the world! I’ve met so many great men and women who I used to watch online and use as motivation, it’s so surreal!

My long term goal is to pursue a career in law enforcement. My passion is helping people; I hope to be a police officer in the next few years. As for my next IFBB Fitness Pro show I haven’t decided on which one I’ll be competing in, maybe the FLEX Pro or NY Pro?..We’ll see!

Bodybuilding Blogger: Any advice or tips you would like to share for aspiring fitness competitors?

Missy Farrell: Nothing comes easy, if you want something you have to go after it. Making short term and long term goals can help you stay on track with diets, training and competitions. This way having these goals you’re able to have something to work towards whether it is losing 15lbs before a certain week which can be classified as a “short term goal” and competing at a National level or getting an IFBB Pro Card which could be a “long term goal”.

Bodybuilding Blogger: Thank you Missy for sharing your time with us and for bringing such positive energy and entertainment into Fitness competition.

I want to personally thank my good friend Missy Farrell for this interview. She is truly a wonderful person with a drive, determination and passion for fitness and helping others. You can connect with Missy on Facebook and Twitter plus view her pics on our Facebook fan page Bodybuilding Worldwide.

Stay tuned for more inspiring stories, workout tips, interviews, and nutrition info from the pros.

For workouts tips, pro interviews, discount supplements, nutrition information, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for recreational, competitive, and aspiring pro bodybuilders, fitness, figure, and bikini athletes all over the world providing top level workouts, discount supplements, nutrition, news, support, motivation and promotion. He is author of “Your Bodybuilding Journey – How to Get the Body You Always Wanted.”