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Archery Lessons in Toronto, Limited Time Slots Left

Hey Toronto!

So I am looking at my schedule and I only have 8 time slots for teaching archery left before I retire. (See My Retirement from Personal Training / Sports Training for more information about my upcoming retirement.)

So if anyone still wants archery lessons, the time to book is NOW before my retirement arrives.

In unrelated archery news...

Below is a photo of a Toronto police officer who visited the Toronto Archery Range on August 18th and was checking out a vintage Bear Takedown Recurve Bow. The Toronto Police were in the area looking for a homeless person with mental issues who is believed to be camping out in the park surrounding the archery range. The homeless person has been making threats and shouting at people.


And yes, that is a shotgun slung across his back. That particular shotgun shoots non lethal bean bags in order to subdue targets.

The photo below is from August 14th and is a selfie taken by the officer on the left - who was kind enough to send me a copy. In the photo is himself, my old student John G. who I taught in 2014 and is now a frequent visitor to the archery range, the officer's partner, and myself in the sunglasses. (The bow I am carrying is a vintage 1972 Black Hawk Avenger.)


The two officers above said they were just patrolling the park, but I now have a hunch they were also there searching for the same homeless person. The homeless person is considered a threat because they keep shouting threats against people and making references to the terrorist organization ISIS.

Expensive Compound Bows Vs Super Adjustable Compound Bows

Q

Hey Charles.

Question for you on Bows...

I'm really interested in getting a decent composite bow off the start (after a few lessons of course). The one I'm thinking of getting is the Oneida Kestrel or Pheonix. Do you think that's a bad idea? I read online that it's ok to go with more expensive bows as it just means I won't grow out of the bow quickly. I know online comments aren't always accurate, so I'd like to hear from a pro. Thoughts?

- Geoffrey C.

A

Hey Geoffrey!

The Oneida Kestrel as seen on the popular "Arrow" TV show.
The bow has seen a boost in sales thanks to the show.
Well, the Oneida Kestrel/Pheonix are definitely more expensive hybrid recurve compound bows. I only know of two people who even own Oneida bows, as they are pretty rare. I should note that older Oneida's can also be very accurate, judging from the one I shot a few years ago and it was made during the 1990s.

I would disagree with the statement that "people don't grow out of more expensive bows as quickly" because obviously there is going to be exceptions to that statement, and since there are so many different kinds of expensive bows, that is quite a few exceptions.

A better statement would be:

"A compound bow that is easy to adjust, fully adjustable, and has a broad range of power settings, draw length settings, and even comfort settings is the kind of bow a person will not easily grow out of."

This weekend I met a guy who had purchased a compound bow with two comfort settings. The first one had a hard Wall, but faster FPS arrow speed, while the second setting was more comfortable with a soft Wall, but slower FPS arrow speed. Modern compound bows are becoming ever more complicated, and this is largely due to manufacturers trying to make bows which are more easily adjustable and have more options for adjustment to suit the user's needs.

Consequently having more options / more adjustability can make a compound bow more expensive...

However not all compound bows are super adjustable. Some are quite the opposite, they are very narrow in how much they can be adjusted because the manufacturer has decided to focus on making a bow super powerful, faster FPS arrow speed, a harder Wall, more let off, extra gadgets for the sake of accuracy, more durability, lighter, better balanced, more expensive materials, etc.

There are many ways to make a compound bow more expensive. The ability to not grow out of it too quickly doesn't necessarily factor in to the ways a particular bow is more expensive.

With expensive bows there is always the chance a person ends up buying the wrong bow too and ends up regretting it because it was too powerful, not adjustable enough that it was suitable for the individual, etc.

eg. I saw a guy a few weeks ago who bought his girlfriend a compound bow expecting her to be able to use it, and unfortunately she wasn't strong enough to pull it even at the lowest possible setting because the bow he had purchased was not adjustable enough. She then ended up shooting his bow instead - which was super adjustable and could be adjusted to her draw length and power needs. Later he ended up shooting her bow instead of his own. (Maybe that was his evil plan all along, to get himself a new bow?)

If you have additional questions let me know. Have a great day!

Sincerely,
Charles Moffat
CardioTrek.ca

The Oneida Eagle Phoenix Hybrid Recurve Compound Bow

The Bear Takedown Recurve Vs the Samick Sage

Q

Hey Charles, this is the bow I'm thinking about getting I'm just wondering what configuration would work best for me?
http://www.bow-shop.com/secure/store/index.php?main_page=document_product_info&cPath=124_127_141&products_id=584
- Jon C.

A

Hey Jon!

Ooo fancy, the Bear Takedown. I have been wanting one of those for almost a decade. I will probably get one eventually, if I ever stop buying antiques / vintage bows - or maybe I will buy a vintage Takedown. We shall see.

See also http://www.beararchery.com/bows/traditional/takedown so you have a better idea of its stats.

The Takedown has two different riser lengths, 56 and 60 inches. I recommend the 60 as it is more forgiving of canting mistakes. (Shorter bows / shorter risers are less forgiving, so if you make a canting mistake it can be way off instead of a little off.)

The real problem is the poundage of the limbs - for which the minimum is 35 lbs. Ideally for someone who is still learning I recommend 20 to 25 lbs so that they can work on building their form while building strength, and then later get a 30 to 35 lb bow and work their way up to 40 to 45 lbs. Starting off at 35 lbs right away can cause a person to develop bad habits and I want my students to avoid that.

The analogy I like to use is dumbbells and weightlifting. You start off the smaller dumbbells, use them with good form in a variety of exercises, build up strength and eventually go to a bigger set of dumbbells when the old dumbbells start to feel too easy. This way a person progresses from one stage to the next, working on their form while simultaneously building strength/endurance.

Starting off with a bow that is too strong a person will often get exhausted easily, their endurance will lag, they will start making form mistakes / shooting too quickly / etc.

Here is one you might consider in the meantime:

Samick Sage - available with 25 lb limbs
http://www.bow-shop.com/secure/store/index.php?main_page=product_info&cPath=124_127_201&products_id=1558

Then after you build up strength and that bow feels easy you can get a 30 to 35 lb bow, eg. the Takedown, and progress from there.

The good news about both the Sage and the Takedown is that you get more powerful limbs as you progress too, allowing you to experiment with other poundages to see which one you like best. Obviously there will be a big price difference between those two bows.

Also it is handy to have an extra bow that is easier to pull in the future should you ever introduce a friend to archery, or perhaps even just have off-days when you want to relax and just shoot without it feeling like a weightlifting workout.

Pros and Cons

The Bear Takedown is one of the best traditional recurves you can get. It is powerful, durable and comes with a great warranty.

The Samick Sage in comparison is basically the Ford F-150 of bows - it does everything you need the bow to do, on a budget. (History Note - Decades ago the Damon Howatt X-200 / Martin X-150 used to fill that role, and was quite literally the F-150 of bows.)

Both bows have lots of great reviews, although Bear's warranty / craftsmanship / quality assurance certainly make it a fan favourite.

Both bows are attractive to look at. The Takedown is obviously prettier, but the Sage is certainly not ugly either.

There is the obvious price difference, however the price I don't think is the biggest issue here. It is the available poundages that matter.

The Samick Sage is available in 25 lbs. It is even possible to get 20 lb limbs that match it, but it is trickier to find those. This will make it easier to pull and work on quality form.

The Bear Takedown has a minimum of 35 lbs. It is not meant for someone who is still building up their strength and working on form. It was primarily designed to be used for bowhunting.

The Samick Sage does have a very good resale value. If you buy one for $175 CDN you can later sell it for about $140-$150 CDN. Thus if you decide to get one and later switch to the Bear Takedown, that is certainly an option. Or keep it as an extra bow for friends to try archery.

Conclusions

By now you have probably guessed that I feel strongly about this whole patience / proper form / building up strength issue. I have seen past students ignore my advice because I was not adamant enough about the whole being patient / working on proper form issue, and they bought a bow that was too powerful for them to properly practice with and they eventually stopped shooting because it was simply too hard - and now their bow is probably collecting dust in a closet.

Sincerely,
Charles Moffat
CardioTrek.ca

My Retirement from Personal Training / Sports Training

July 22nd 2017.

On June 24th, 4 weeks ago today, my wife gave birth to our son Richard. I write this on my laptop while he sleeps (and farts) curled up next to me on a baby blanket.

On August 28th I will be officially retiring from being a personal trainer / sports trainer and I will begin devoting my time towards being a full time stay-at-home dad while my wife pursues her law career.

This means I only have 5 weeks and 1 day before my official retirement. Anyone in Toronto wishing to have archery lessons - which is my main thing this time of year - should contact me ASAP if they are seeking to have archery lessons.

This will therefore effect scheduling. As the Retirement Day approaches, I will be encouraging any new students to either choose a lesser number of lessons, or a very aggressive schedule to get the lessons done ASAP.

People seeking to have 10 archery lessons should be thinking of 2 or even 3 lessons per week, instead of the normal one lesson per week schedule. The goal being to get all the lessons done before August 28th.

Outstanding Lessons

Any outstanding lessons will either be refunded or conducted on weekends in September 2017. I am hoping to have all outstanding lessons done before the end of August, but there might be a few people who need to have their lessons on weekends in September or refunded.

The Archery Coach formally known as Charles, February 2017
Semi-Retirement???

After August 28th I will also be raising my rates and my availability will become extremely limited.

I am already the most expensive and most sought after archery instructor in Toronto - hence why I have been able to raise my rates multiple times over the years, due to the demand. However with retirement, I will be raising my rates again to compensate for the fact that I will need to arrange babysitting for a newborn / toddler just to make it possible for me to teach people seeking archery lessons.

So that means I won't be retiring from personal training / sports training entirely, rather my availability and willingness to teach will be highly dependent on a variety of factors, such as the availability of a babysitter, my personal availability, etc.

Richard's first trip to the Toronto Archery Range
So what will I be doing in the future?

Well, asides from changing Richard's diapers, clothing him, bathing him, feeding him, burping him, letting him sleep on my chest, teaching him how to go potty, teaching him archery, baseball, fishing, how to read, how to write, how to do math, how to cheat at poker...

On my To Do List I will also be doing the following:
  • Finishing my second book about archery and finally publish it.
  • Perhaps write a few more articles for Archery Focus Magazine or other archery publications.
  • Writing archery equipment reviews for archerytoronto.ca.
  • Bowmaking. I have 2 pieces of cherry and 2 pieces of black walnut just waiting to be turned into pyramid bows / flatblows.
  • Wooden arrow dowel making. (I started making a wooden arrow dowel jig two years ago and I would love to finish making the jig and start making arrows.)
  • Arrow fletching.
  • Making Bowstrings / Re-Serving Bowstrings.
  • Repairing Compound Bows (a rare skill, but nevertheless).
  • Working on my other website projectgriddless.ca, which is dedicated to off-the-grid living, survivalism, and bow-making.
  • Teaching archery to actors and thespians - I got into this years ago and I plan to keep doing this.
  • Doing trick shot videos.
  • Fishing and Bowfishing.
  • Working on my culinary skills.
  • Working on my carpentry skills.
  • Various fitness goals.
  • Sleeping in more often.
  • Camping.
  • Travel.
  • Raising my son to be a good person.

*Special Note* It is also theoretically possible that my wife's law career might take us outside of Toronto, possibly moving to a smaller city or town within Ontario, but I am very confident that even if that did happen, we would be back as both my wife and I have family here in Toronto and it is above all else, our home. If however we ended up living in a rural area that we could potentially get horses, lets add the following things to my To Do List:
  • Buy horses.
  • Breed horses.
  • Horse maintenance.
  • Pay expensive vet bills.
  • Teach Richard how to ride.
  • Get into equestrian archery.
  • Opening an archery range / horse-riding school.
So yeah, plenty of possibilities in my future. My retirement from being a personal trainer / sports trainer is simply a new step on a long road of adventures.

The future? We shall see.

How to Set Realistic Weightlifting Goals

If a person goes to the gym and sets for themselves an unrealistic goal of someday "bench pressing 400 lbs" they are basically just setting themselves up for failure.

What people should do instead is to first determine the following:

How much can I currently lift doing particular exercises?

So for example, if their chosen exercise is the bench press, and they can currently bench press 120 lbs, they should then set a new goal that is within range. Like bench pressing 125 by the end of the week, and later trying to bench press 150 within several months.

Those are realistic goals a person could set.

And the trick here is that such goals will vary with the person.

A much stronger person, who can already bench press 170 lbs might set a short term goal of 180, and a long term goal of 200.

Thus goal setting with respect to weightlifting should be to do the following:

One - Make a system / schedule whereby you are doing a variety of exercises geared towards achieving your weightlifting goal.

Two - Set a short term goal.

Three - Set a long term goal.

Four - When you achieve your short term goal, set a NEW short term goal that is slightly harder, but still below your long term goal.

Five - Keep setting and achieving your short term goals until you eventually achieve your long term goal.

Easy.

But the first trick is knowing how much you can already manage. Then you will have a better idea of how to set realistic short term and long term goals.

When setting such goals you should also be setting goals that are SAFE!

And if you know you are stretching the limits of safety, at least get yourself a spotter so you lower the chances of seriously hurting yourself.

Weightlifting Fails, Things Not To Do

Realizing That Was Stupid
GET A SPOTTER!

5 Slimming Foods for a High Protein Diet

Guest Post by Henry V.

Eating healthy foods can greatly help in losing weight painlessly. Sometimes it is just a no-brainer when it comes to picking foods that you just know are good for you. Check out the foods below and get to know the evidence.

Many people use to hold misconception with the foods and weight loss. They often starve themselves and rush to lose weight quickly. But, this is the injustice and the mistake you commit to the body.

Our body needs to be fueled up with the nutritious food items to stay healthy and fit. So, eating sufficient food and consuming certain nutrients is not only essential for the better functioning of the body but also it promotes weight loss.

In the same way, protein is one of the most beneficial nutrients in the body. It is used for repairing muscle tissue and many of the other tissues in our body that suffer wear and tear.

How can Protein help you to lose weight?

Incorporating protein-rich food items to the diet eliminates the hunger pangs and makes you feel fuller for a longer period of time. When you are satiated, there are little chances that you crave for the junk foods and intake unnecessary calories.

Protein gives energy to the body, that ultimately helps in burning calories and growing muscles. This is the reason why protein supplements are consumed by the people going the gym.

Now that we have learned the benefits of protein in losing weight, let us check 5 protein-rich foods that would be helpful for being into toned shape.

Eggs

1 or 2 eggs a day would add a good amount of protein to your diet. Apart from the protein, eggs are a good source of vitamin D, vitamin B12, vitamin B6, vitamin A, iron, zinc, magnesium, and calcium.

This is the main reason behind the title awarded to the eggs as the healthiest food.

Legumes and Beans

Consuming legumes and beans are considered to be the best substitute to that of lean chicken. This is the main reason, why these foods are considered to be the richest source of protein for the vegetarians.

A half cup of cooked beans serves 7-10 grams of protein. Therefore, beans are considered as the superfood. Apart from being high in proteins, it has several other benefits that keep brain, heart, muscles and intestines healthy.

Pan Fried Lake Trout
Fish

Be it lean chicken, salmon, turkey, cod or tuna; they are the richest source of proteins. Every 100 grams of these food items contains approx. 40-55% of the protein which is quite more. This is not it! They are a prominent source of vitamin B12, vitamin B6, omega 3 fatty acids, and iron. Moreover, it has capability make you satisfied for protracted.

For obvious reasons you should try to avoid deep fried fish covered in batter, and also avoid fish that has a high mercury content. Lake fish (freshwater trout/salmon/catfish/crab/etc) is generally safer than oceanic fish (halibut/tuna/saltwater bass/shark/etc) when it comes to mercury content.

Low-fat Dairy (Milk, Yogurt)

Yes, your favorite food items are healthy in order to maintain a fit body.

A glass of low-fat milk a day feeds sufficient amount of protein that has fewest calories and highest amount of calcium in it. Whereas the appropriate proportion of cheese and cottage cheese would fuse additional protein to the body. (Avoid cheeses that have higher fat / higher salt content.)

Consuming 4 ounces of Greek yogurt feeds 6 grams of protein and brings in oodles of nutrients and healthy bacteria. It improves the digestion process. For added flavour / nutrition toss some berries in with the yogurt too.

Whey protein powder is technically made from milk whey, so it also falls into this category. Whey is a byproduct of making cheese. In its powder form it is usually used by bodybuilders, weightlifters and athletes - but their goals are not to lose weight, it is to bulk up in muscle. As such whey protein powder is handy if that is a person's goal, but if they want to slim down they would probably be better off avoiding the whey powder completely. Thus please use a dose of discretion.

Healthy Nuts

Almonds, cashews, and pistachios are considered to be some of the healthiest nuts as they are lowest in calories. Additionally, it contains 40% of the protein among all other nutrients. Dietary fibers, magnesium, and calcium in it, proves to be the companion nutrients that helps to maintain a flat belly.

In terms of protein content almonds, pistachios and cashews also have the highest protein content (in that order). Almonds have 21 grams of protein per 100 grams, whereas pistachios have 20, and cashews 18 grams respectively.

If you don't enjoy almonds, cashews, and pistachios, not to worry. Many other nuts are also pretty healthy to eat too, even though they will have slightly higher calories.

Conclusions

As everything in excess can be harmful, it is necessary to intake sufficient quantity of protein. If taken in the correct proportion with vegetables/fruits, then it would definitely promote the weight loss and help you in keeping your body in toned shape.

Considering above slimming foods that are high in protein won't bring any side effects. This is because they are natural sources of protein.

Ultimate tricks to getting a slim thigh - Achieving that perfect thigh gap

You must have gazed at women wearing tiny shorts, seeing their legs perfectly slender and slim and wishing that they were yours! Or you must have walked down the roads and hated the fact that your thighs rubbed against each other. Since then, you must have been trying your best to get slimmer and get rid of those huge thighs. You must have been doing your best to get those sexy legs which you always wanted. Well, accepting the leg challenge is something that most women fail to figure out. There are too many experts who are asked the question about how to get that ultimate thigh gap. Here are few must-follow steps for you to reduce thigh fat and get that much-coveted thigh gap.

Step #1: Lower your calorie intake

Getting a gap between your thighs mean losing weight and losing weight means counting your calories. You have to know the exact amount of calories which your body needs during daytime and how much exactly you should be eating in order to lose weight. After all, it is impossible to lose weight when you don’t know what exactly you’re eating. You can try an online calculator for calculating calories to determine how many calories you should be eating every day.

Step #2: Cut down on carbohydrates

One of the best ways in which you can slim major parts of your body is by cutting down the carbs which you consume. Try following a diet which cuts down most of the high carb foods like bread and replace the carbs with animal protein like meat. So, whenever you crave for bread, eat protein. As soon as you stop having carbs, your body will start using the fat to convert into energy and this way you will start burning fat.

Step #3: Lots of small meals have to be taken

If you wish to lose enough weight, you have to make your metabolism rate work for you. When you change your eating habits from 2-3 meals to several meals spread throughout the entire day, this will make your metabolism work in your favor. This way, your metabolism will continue burning calories even when you’re taking rest. In all ways, you get messed up when you eat big meals.

Step #4: Cardio, cardio and lots of cardio!

In case you wish to slim down your thighs badly, cardio is perhaps the greatest ways of doing it. High intensity cardio will burn the excess fat in your body and also tone your leg muscles. However, don’t forget to take into account your body type. If you’re a Mesomorph, you already have muscular legs and hence you don’t need to focus on growing your legs further. Go for power walks, spinning classes, jumping rope, running and aerobic exercises as they are extremely good options.

Therefore, if you’re still not intrigued enough with the steps given above, you can click to see more. Follow the right diet and carry on with the best cardio workout to get that sexy gap in between your thighs.

Archery Lessons Syllabus, Updated 2017

This page is an update to my Archery Lessons Syllabus, so that students have a better idea of what to expect when they sign up for 1 or more lessons.

Regarding packages it really depends on how much you want to learn:

3 Lessons - $170;
  • First lesson includes safety lecture, eye dominance test, lecture on how to aim, lecture on proper form, and archery lesson focuses on field archery (targets at different distances).
  • Second lesson focuses on target archery (one distance, 60 feet) and includes a lecture on arrowheads.
  • Third lesson focuses on long distance field archery and includes a lecture on arrow spine.

5 Lessons - $270;
  • Fourth lesson focuses on target archery but introduces a different way of aiming (gap shooting) which is useful for shooting at moving targets. Includes a lecture on how to wax a bowstring.
  • Fifth lesson can vary sometimes, but usually focuses on teaching the archer how to shoot while in motion and/or shooting from a kneeling position. Includes a lecture on types of fletching and pros/cons of different fletching types.

10 Lessons - $520.
Lessons 6 to 10 usually vary on the student, focusing on the student's individual needs but covering a range of topics depending on what the student is more interested in and also special attention to getting rid of any remaining bad habits so that the archer can shoot competently using several different bows/poundages. Topics may include:
  • Adjusting for Wind Conditions
  • Long Distance Shooting
  • Shooting at Moving Targets
  • Precision Archery Practice
  • Instinctive Archery
  • Mental Discipline
  • Aiming Exercises
  • Flight Archery
  • Longbow / Flatbow / Shortbow / Horsebow Form
  • Horsebow Releases
  • Various mini lectures on a variety of topics. eg. How to string a longbow, how to repair a bowstring, how to oil a wooden bow, etc.

5 Tips on How to Use Shoulder Bags

Shoulder Bags are a rather simple but effective way to exercise and build a variety of muscles. They are a bit gimmicky, but essentially very easy to use and a great way to build core muscles faster.

Each bag, regardless of size, goes around your neck and sits comfortably on top of your shoulders. Walking around with one burns extra calories, as does jogging, and doing a host of other activities.

Tips on Using Shoulder Bags

#1. Avoid Dangerous Activities

Never use a shoulder bag while doing anything potentially dangerous, such as swimming or cycling. The added weight on a bicycle would make you top-heavy and more likely to crash. While swimming, that extra weight would dramatically reduce your bouyancy and put you in danger of drowning. So definitely avoid using shoulder bags during any activity that could lead you to crash, drown, or potentially sustain some kind of injury.

#2. Do NOT Wear A Shoulder Bag Constantly

Unless you love having back pain and developing sports injuries, then you really should only be using a shoulder bag while exercising - like when taking a walk, a jog, doing other weightlifting activities, and so forth. Wearing one constantly means your muscles don't get a chance to relax, recuperate and repair themselves. During a state of constant wear and tear your muscles would actually break down, become chronically painful, and would actually shrink instead of bulking up. Having extended breaks between exercises promotes healing and muscle growth and wearing a shoulder bag constantly would prevent such healing.

#3. Sleeping Position and Diet

You should find a sleeping position that allows your back muscles to relax more fully. This will allow them to heal and bulk up faster. The same goes with your diet, your diet needs to match your exercise routine so you are getting enough calories, protein and nutrients - so think lots of veggies and meat. This way your body gets plenty of sleep and has the right amount of protein to be used a building blocks and the right amount of nutrient rich veggies to speed up the process.

A lack of quality sleep and a lack of healthy food wrecks havoc with your potential muscle gain.

#4. Size Matters, as does Time

When choosing shoulder bags to use you should start off small and then gradually work your way up to heavier weights. Thus you should always start off with a 5 KG bag, regardless of your current physical condition.

Use the 5 KG bag during your exercise routine for 6 to 8 weeks and then switch to a 10 KG bag. Then use that for 8 to 10 weeks before switching to a 15 KG bag, and so forth.
  • 5 KG - Use for 6 to 8 weeks.
  • 10 KG - Use for 8 to 10 weeks.
  • 15 KG - Use for 10 to 12 weeks.
  • 20 KG - Use for 12 to 14 weeks.
  • 25 KG - Use for 14 to 16 weeks.
  • 30 KG - Good luck even finding bags in this size or bigger. They do exist, but are trickier to find.
This way your body adjusts gradually to the weights and you are over-straining yourself. If you switch to a larger bag and feel like it is too much for you, go back to the previous bag size and use it for an additional 4 to 6 weeks before trying the bigger bag again. This way you give your body extra time to build the necessary muscles.

Patience and Restraint are Virtues, not just in Weightlifting but also in Life.

#5. Specific Exercises

You should research specific exercises that work well with Shoulder Bags. Shoulder Bag are great for increasing core stability, thus you can add these bags to a multitude of exercises such as:
  • Lunges
  • Barbell Squats
  • Dumbbell Squats
  • Solitary Squats
  • Jumps
  • Jumping Jacks
  • Skip Rope
  • Boxing
 And many more! Enjoy!

Five Ways for Building a Stronger Chest

Guest Post by Alycia Gordan

A rippling, strong and broad chest is an admirable trait in men that is achieved through sheer hard work and dedication. However, contrary to popular belief, growing a larger and stronger chest is not only about exercise. It is a science and needs to be worked around with technique and precision.

It is easy to think that hours of strength training can give you the strong chest of your dreams. In reality though, there are various dos and don’ts involved with achieving this type of physique.

If you are aiming to build a big chest, here are some ways that you can achieve your goal faster:

#1. The Right Kind of Exercises

The Pectoral Major and Minor make up a person’s chest muscles. Hence, both these muscles need to be exercised to make the chest grow. Pectoral Major is the large fan shaped part of the chest and Pectoral Minor lies underneath it.

Some exercises work on one muscle in isolation whereas some target both the chest muscles together. Performing the right kind of exercise is essential as that will target the particular body part that you want to enhance.

The most popular chest strengthening exercise is a bench press. This exercise is an ultimate muscle builder. More and more weight needs to be added gradually to give the chest muscles a throbbing workout.

Inclined dumbbell press, flat dumbbell fly, bar dip, weighted dips and push-ups are some other popular and effective chest building exercises. Keep in mind that your workout should be so rigorous that each and every rep should count and exhaust the chest muscles extensively.

#2. Increase your Diet

It goes without saying that skinny or underweight people cannot have a strong, broad chest. Moreover, bench press and similar exercises can only get you so far in your quest. To build a broad chest, you need to up your nutrition intake. Consider nutrition as a raw material and a chiseled, rippled body as the final product.

Hence, more calories are required to build more mass. The more nutrition rule applies to both pre and post workouts. Before the workout, you need nutritious, high calorie foods to provide energy for the laborious workout that you will indulge in. Similarly, a meal containing high protein content is required for muscle recovery and growth after an exhausting exercise session.

Your high calorie intake should never come from processed, fatty foods. Instead, your diet should comprise proteins such as chicken, lean beef, eggs and whey along with complex carbs derived from brown rice, sweet potato, barley and oats. The good fats can be consumed in the form of flax seeds, avocado, quinoa and nuts.

Furthermore, you can also use supplement boosters that are usually loaded with carbs and conveniently help to replenish the energy stores in the body taking your training session up a notch.

A simple calculation you can remember is to take 150-200 grams of carbs per day. Your protein consumption should be fixed at 1-1.2 gram per pound of body weight. Similarly, 15% of your diet should comprise healthy fats.

#3. Muscle Overload

The simple truth is that if you want to grow your chest muscles, you have to overload them to the extent that they are damaged! Sounds gruesome but in reality, it is not like that. Muscles grow back bigger and stronger after a strenuous training session. Hence, the more the muscle overload and damage, the bigger the muscles.

This is the reason why high intensity programs are used to gain mass. They work really well! Try to build up your time under tension. For instance, doing 20 reps builds more tension than 15 reps. Similarly, even adding 1kg to your normal routine helps increase the tension in your chest muscles. Hence, ironically the more your muscles break, the greater the benefits you will reap!

#4. Squeeze your Muscles

The mind and body connection should be super strong for your workouts. By just doing your reps, you are letting your body know what you want. However, by “squeezing” your chest muscle after every rep also signals to your brain that you mean business.

Squeezing your chest muscles after every rep will amplify the burn feeling which you experience after a workout and, of course, the more the burning sensation, the better.

#5. Protein Consumption

With such an intense workout, you need to provide the right type of nutrition to your overworked muscles to help them re-grow. A consumption of 23-25 grams of protein right after a demanding workout will help those muscles grow back bigger and stronger. Protein is proven to help rebuild the broken muscle fibers after an exercise. To achieve best results, add glutamine to your protein shake which contains amino acids that are imperative in generating stronger muscles.

When aiming for such high body related goals, one also has to understand that proper rest is as important as workout. If you opt to come to the gym 6 days a week and indulge in such a rigorous routine every day, your muscles, nerves, bones and tissues will not have the opportunity to rebuild. Moreover, your strained muscles will be at a higher risk of being injured.

If you follow the advice mentioned above, we are sure you will only be a few months away from the body of your dreams! It is time to officially say hello to a huge, ripped and swoon-worthy chest!

AUTHOR BIO - Alycia Gordan

Alycia Gordan is a freelance writer. She loves to read and write article related to health and lifestyle, sometime on health-tech as well. She is crazy about chocolates and you can find her on Twitter: @meetalycia
Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing cardiotrek@gmail.com and lets talk fitness!

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