A big chest doesn't have to be impossible. It doesn't matter if you've always been the frailest little guy in the litter-you too can have a superman torso by building muscle mass. This article will show how you too can build chest muscles effectively with discipline and the right tools.

What do you need to do? First of all you have to increase the calories in your diet starting yesterday. Your daily calorie allowance should be around 3,000 to 6,000 calories derived from healthy sources like chicken and fish. Your goal is to gain a lot of weight so you can then convert this to the big, bulging muscles you want to have. Indulge in sweets and junk food once in a while but generally stay within the neighborhood of lean meat and carbohydrates.

If you are on your way to building muscle mass, your calorie ratio should be as follows: 50% carbohydrates, 30% protein and 20% fat. Keep in mind that a gram of fat is equivalent to nine calories while a gram of both protein and carbohydrates are equivalent to four calories.

Once you've got your food plan checked, it's time to devote our time to the equally important task of putting together your best workout strategy. Before starting, you will need to warm up and stretch well first. Also, observe how wide and strong swimmers' chests are. You would do well in incorporating swimming into your program.

If you are a beginner, start with higher repetitions and lower weights. An example of a program you can use is this: 3 sets, 12 reps of bench press using 40 lbs; 3 sets, 12 reps of dumbbell flyes using 10 lbs; and 3 sets, 12 reps of dumbbell pullovers using 20 lbs. In a few weeks, add to your program by incorporating: 3 sets, 12 reps of incline bench press using 30 lbs; and 3 sets, 12 reps decline bench press using 20 lbs. Keep track of your improvement. Eventually you need to lift higher weight loads and lower your reps.

As with all effective training programs, vary the weights and drills every 2 to 3 weeks to challenge your body to perform its best. Train the target muscles using different positions like the flat, incline and decline angles. Flyes especially give a good workout to your pecs so make sure you always include this in your routine.

Even if your main goal is to build chest muscles, do not neglect the other muscle groups as well. You won't see a big muscled man with a barrel chest and chopsticks legs getting catcalls anytime soon. Take two or three days of your workout schedule to work out other parts of the body.

Concentrate on building muscle mass, have a healthy diet and perform the exercises in the right form and position-you will soon achieve that wide, muscled chest everybody wants. One last thing you should never forget-- enjoy! A great workout is a rewarding experience for those who keep on until they see the results. Work hard and don't give up, you won't regret it.