Everyone is capable of pumping up their breasts; this can be done in just a few weeks. All you need to do is follow a specific diet and exercise intensively.
Instructions
Step 1
If you enjoy doing cardio (cycling, running, swimming, etc.), try to limit it as much as possible. Do them once a week or less. Also try replacing running with less intense exercise, such as a simple walk. Regular exercise aimed at developing the cardiovascular system takes a lot of energy. As a result, the body lacks energy to build muscle.
Step 2
Do explosive exercises while maximizing your body. Numerous studies show that fast, maximum resistance training is more effective than prolonged, light weight training. The weight you are using should allow you to do no more than 10 reps. You will need to experiment to determine the appropriate weight for this. If you can only complete 6 reps, reduce the weight. If you are doing 15 reps, increase it. If you are a beginner, practice under the guidance of an experienced instructor, otherwise you may be injured. To keep the intense growth of your breasts at a constant pace, increase the weights that you are using. Do this every 1-2 weeks depending on your results.
Step 3
Exercising your chest muscles should not be done daily. It is necessary to set aside time for their recovery between workouts. Pay attention to other muscle groups (such as your back or legs) on days when your chest is resting.
Step 4
Use the most effective types of exercise. Such exercises include a bench press with a barbell or dumbbells. You will perform the exercises with the maximum weight for yourself, so be sure to ask someone to insure you and hold the projectile if necessary. Do 3 sets of 10 reps.
Step 5
Another very effective exercise is push-ups. To train all areas of the pectoral muscles, push-ups must be performed with different hand positions. Place them shoulder-width apart, then together, then place them as far apart as possible. Alternatively, you can place your feet on a bench or other elevated position. This will allow you to train your upper chest. The number of repetitions should be as large as possible. Do the exercise until you are completely tired.
Step 6
The effectiveness of breast muscle building directly depends on the diet. Try to eliminate or reduce your carbohydrate intake. A large amount of carbohydrates and fats causes increased body fatigue and does not allow you to exercise effectively. Also, avoid fast food, salty snacks, and sugar-rich drinks. Balance your diet, eat more fruits and vegetables, whole grains and protein foods (meat, eggs, fish, cheese, etc.). For normal muscle growth, you should drink plenty of regular water. Drink about 8-10 glasses a day.
Step 7
You should also pay attention to your diet. Increase the portion sizes you normally consume. You may be eating too much, but it will have a positive effect on your muscle mass. Also, try to eat an hour before and immediately after your workout.
