How breasts grow: at what age does it begin, how does a woman’s bust develop in girls?

Anatomy of the chest muscles

The pectorals are one of the three largest muscle groups. They are located above the abdominals.

The main muscles can be identified:

Pectoralis major muscle . This is the largest muscle of this group. It is on its development that we will spend 90% of our efforts. Conventionally, it is divided into three zones: upper (least developed and weakest), middle (largest zone, which gives volume to the breasts), lower (anatomically the strongest).

Small chest. Located under the pectoralis major muscle. Its development will help increase breast size, making it more massive.

Their function is to bring the arm to the body. That is, if we spread our arms to the sides, then in order to bring them together in front of us we will connect the pectoral muscles.

And there are also secondary muscles, but this does not mean that they are less important than the main ones:

Serratus anterior muscles. They help the rhomboids bring the shoulder blades together, thereby stretching the pectoralis major muscles more.

Subclavius muscle. Responsible for the movement of the collarbone.

Good development of this muscle group increases the volume of the chest. Such a change will visually affect the breasts themselves, visually making them larger.

If you want to learn more about the chest muscles, I advise you to read my article "

Anatomy of the pectoral muscles."

Myths and facts about female breasts

The topic of increasing breast volume is shrouded in various myths and speculations. In order to figure out where the truth is and where the lie is, you need to look at some facts:

shape and elasticity depend on genetic predisposition, condition and density of the skin, elasticity of internal tissues;
Breast size is primarily influenced by genetics, hormones, and the level of adipose tissue. Secondly - blood supply to the chest, masks, contrast water procedures, nutrition;
There are no muscles in the female breast, so it is impossible to “pump up” an additional size, but you can strengthen and develop the pectoral muscles that pass under the gland, which slightly raises the bust.

The miraculous effect is often attributed to eating raw dough and spices - turmeric, thyme or cloves. The yeast contained in raw dough may have beneficial properties, but it is not suitable for consumption in this form.

“Yeast” dietary supplements will certainly have a positive effect on the body, strengthen nails and hair, but are unlikely to enlarge the breasts. Spices can improve blood circulation in the body , but not in a certain part of it. In addition, their excessive consumption can harm the stomach.

Physical exercise is an effective way to increase breast size on your own.

Workouts that burn fat tissue are also considered by many girls not to be the best way to increase volume. To a certain extent, this is true. But a balanced diet should replenish the body with all the necessary substances, including fats.

Basic mistakes in chest training

Knowing muscle anatomy is only half the battle in shaping your pecs. You need to know many aspects of their training in order to constantly progress.

Basic exercises should come first

It doesn’t matter what our task is, gaining muscle mass or shaping muscle shape. We will still do the basic exercises first. We will do this for several reasons:

Basic exercises, more energy-intensive. Therefore, their implementation requires more effort. And as you understand, there are most of them at the beginning of training.
It is these exercises that affect the release of hormones into the body, such as testosterone and growth hormone.
And most importantly, these exercises work all the chest muscles at once, which means less time for training and more time for recovery. But it is during rest that our muscles grow.

As far as you can see, basic exercises have a significant number of advantages over isolated ones.

Concentrating on the pectoral muscles

Many exercises for developing the pectorals involve a lot of secondary muscles: triceps and anterior deltoids. If performed incorrectly, they will be the ones who will take the entire load on themselves, and if you also take a small weight, they will do 100% of the movement. Therefore, our main task is to focus on the work of the pectoral muscles. How to do it? First, you need to isolate the pectoral muscles as much as possible. To do this, we bring our shoulder blades together as much as possible and push our chest forward. Next, when doing the exercises, we should feel how our pecs contract and stretch. That is, we must track these moments.

Perform exercises from different angles

The main task is to work all parts of the pectoral muscles, starting from the top to the bottom. You can choose a program that initially targets, for example, the lower chest. And in the next workout, work on the upper part. This will shock your muscles in a new way. And stress in bodybuilding has always been accompanied by growth.

Warm up your muscles before hard work

This is especially true for the shoulder joints. This is because they bear a large load, especially in pressing movements. Therefore, there is a chance to injure them. To do this, do a few warm-up seated dumbbell presses to properly prepare your shoulder joint for heavy work. The same goes for your breasts. A warmed muscle is more amenable to training, so before working sets, do 1-2 warm-up exercises at a slow pace. This way you will not only warm them up, but also immediately focus your attention on them, I already talked about this earlier.

Work through full range of motion

This is a very important point. By working through the full amplitude, we can stretch the pecs more strongly, while engaging the maximum number of muscle fibers. And also at the top point we will achieve their best reduction. I'm not advocating that you straighten your arms all the way through the same cleans. I'm talking about the working amplitude of the pectoral joint, not the elbow joint.

Lagging groups are processed first

Of course, for almost all beginning athletes, it is the upper part of the pectoral muscles that lags behind. Therefore, it is worth devoting most of your time to its development. Maybe there are individuals in the world whose middle or lower regions are lagging behind. Personally, I have never met such people. But if you are one of them, then you should focus your attention on them. I think the meaning is clear, what lags behind is what swings first.

Training intensity

An intense workout can be called if you have worked each exercise to muscle failure. That is, until the point where you can no longer repeat. To achieve this, you need to practice the exercise in each phase. That is, positive (weight lifting), negative (lowering) and static (holding). It looks something like this: once you reach the point of exhaustion in the positive phase, you can no longer lift the weight. The next step is to slowly lower the projectile down, working in the negative. This can be done with the help of a partner. He helps you lift the weight, and you lower it under control. There is another option, you simply hold the projectile for 8-12 seconds in your hands, working statically. All of these techniques will help you get the most out of your muscle potential. If you don't work to failure, then you can't expect progress.

Load progression

This is the most important rule! In order to grow, you need to increase the weight of the weight. At the initial stage this will be easier to do. Over the course of a year, you can increase the working weight on the same barbell by 30-50%. But then the progress will become barely noticeable. But our task is to increase it even by this 0.5%. Without this growth we will not see.

These are all the key points to follow during your workout. Now it remains to understand which exercises are the best for developing the pectoral muscles. And then you can proceed directly to the training program.

Physiology

Let's consider the structural features of the female breast. It consists of breast tissue and fat cells. The ratio of these two types of tissue varies from woman to woman. Accordingly, there are two main mechanisms for bust enlargement - growth of glandular tissue and an increase in the percentage of fat.

At what age do girls' breasts begin to grow? This usually occurs during puberty, between the ages of 10 and 14 years, when the mammary gland begins to enlarge due to changed hormonal levels. At the same time, the girl should begin to develop hair in her armpits and groin areas, and her first menstruation should appear. The age when the bust begins to grow depends on the general development of the girl - the process of age-related changes in the mammary gland is directly dependent on general puberty. In rare cases, it may begin to increase up to 10 years, but this is the exception rather than the rule.

Parents should know what time girls' breasts begin to grow. At this time, it is necessary to pay close attention to the teenager’s lifestyle and habits.

The age when the bust begins to grow depends on the girl’s overall development

Exercises to train the pectoral muscles

There are a lot of exercises for the pectoral muscles, but there are those that have proven their benefits.

Bench press

This is a great compound exercise that can be done with heavy weights. It's very easy to progress in, especially if you have a training partner. You can use all slopes from positive (up) to negative (down). And of course, the classic version on a horizontal bench. It depends on what stage you are at, a beginner or a professional. And also on what area of the chest you want to work on.

Incline Dumbbell Press Up

This exercise is also a basic one. It is aimed at the upper parts of the pectoral muscles. By working with dumbbells, we can stretch the muscles more at the bottom point, since we can work with a greater amplitude. Many bodybuilders believe that dumbbells have a better effect on chest growth. Whether this is true or not is difficult to say. For some, dumbbells are truly the best training aid. But there are also many athletes for whom the barbell bench press works great.

Dips

It is also a basic exercise aimed at the lower pectoral muscles. But this condition only works with the right technique. Our task is to focus on the pectoral muscles (we talked about this above). To do this, you need to lean forward as much as possible and spread your elbows to the sides. This position will reduce the load on the triceps and shift it to the chest.

Lying dumbbell raises

This exercise is isolated. It serves to shape the pectoral muscles, and also stretches them, increasing their volume. But also raising arms is a very traumatic exercise. Therefore, you should not grab excessive weights. It can also be performed on different inclinations of the bench. You should choose it depending on which area of the chest you want to influence.

Bringing hands together in crossover

Information is of course a very controversial exercise. In terms of muscle growth, it is useless and beginners should not waste their time on it. But if your task is to give the pectoral muscles an expressive shape from the existing muscle mass. That information does an excellent job of this task.

For a more complete introduction to these exercises, I advise you to watch the video, which lasts 5:35

Current measures and methods

From the mass of different options, the article presents the most modern and popular ways to enlarge a girl’s breasts at home, as well as a useful educational video.

The most effective ways to enlarge your bust:

Hormone. This modern method involves the use of hormonal drugs. Hormones such as testosterone, estrogen, prolactin and xenoestrogen are responsible for breast size. When taking appropriate medications, the breasts acquire additional volume, but upon completion of the treatment, the bust will return to its previous size. Unsystematic use without consulting a specialist will not bring any results and can cause significant harm to health.
Diet and special foods. Of course, unlimited consumption of cabbage will not make the bust lush and voluminous, but nutrition in some way still affects the size and shape of the breast. Pumpkin, cabbage and apples stabilize the level of an important hormone in the body - testosterone. Tea with milk, and all dairy products, all types of legumes also have a positive effect on breast size, but they should be consumed with caution so as not to damage the digestive tract.

It would be a good idea to add foods containing monounsaturated fatty acids to your diet: nuts, seeds, avocados, olives, poultry meat. Be sure to consume a small amount of sunflower, olive and flaxseed oil every day - this will give the skin elasticity and maintain fat balance. It should be borne in mind that any diet may not have the best effect on breast size. By observing dietary restrictions, you cannot deprive the body of essential vitamins and fats, otherwise the skin will sag and the shape of the breasts will disappear. To maintain balance, it is recommended to consult a nutritionist to draw up a competent nutrition plan.
Special creams. Special creams have been developed for breast enlargement; they contain plant hormones that affect breast size. In addition, collagen, elastin and other components are added to the cream, giving the skin elasticity. The result will vary depending on the individual characteristics of the body, but will not exceed 1.5 cm. A relatively long-lasting effect is achieved after six months of using the cream. But, like hormonal drugs, creams require constant systemic use. One or two omissions are enough, and the entire effect will disappear, despite the fact that such drugs are very expensive.
Massage. Daily massage improves blood circulation in the mammary glands; a similar effect can be noticed before ovulation, when the breasts become fuller. The skin of the breast is very thin and delicate, so the massage should be done gently and carefully. Be sure to use massage oil, such as grape oil, but something else will do. You can replace the oil with a moisturizer.
The massage begins with stroking with the palms, all movements are directed from the nipple to the base. When the skin warms up a little, stroking movements are carried out with your fingers. During the mass, you should not stretch the skin, this will reduce elasticity, and in some cases can damage the skin. This is followed by rubbing movements, first rubbing small areas with the fingertips in the direction from the nipple to the base. Afterwards, with a fist, the skin around the chest is rubbed. The procedure should not cause discomfort and last longer than five minutes.
Sport exercises. Physical training does not directly affect breast size. Two pectoral muscles pass under the glands, on which the emphasis is placed. Strong, pumped up muscles lift the chest, creating a small volume. For training, you will need a pair of dumbbells, the weight of which should be selected individually, depending on your general physical fitness. Girls who regularly visit the gym can consult with a trainer and adjust their exercise program.

Examples of workouts for the pectoral muscles

Now we've reached this point. I hope you remember everything that was written above, because without those moments, the training program is just a set of exercises.

Mass training

Warm up. Seated dumbbell press for 10-12 reps to warm up the shoulder joint

Bench press on a horizontal bench. 2 warm-up 5 work for 4-6 reps

Incline dumbbell press 1 warm-up and 2 working to failure, but at least 6 times per set
Push-ups on parallel bars with weights : 1 warm-up, 2 working push-ups to failure, but at least 10 times during the hike

In this workout, we work on all three sections of the pectorals: middle, upper and lower. Since we are working on mass, the weight of the shells will be quite large. In order to lift it we need to spend a lot of effort. But unfortunately, our body does not have such reserves. Therefore, we will not be able to work out as much as possible in a large number of repetitions. And in order to meet the reserve that is available, we will reach failure in each approach. This will make our workout more intense. And if you add proper nutrition to this, your babies will respond to this with significant growth.

Terrain training

Warm up. Seated dumbbell press for 10-12 reps and push-ups for 25-40 reps. The main task is to achieve a burning sensation in the pectoral muscles

Incline dumbbell bench press 1 warm-up and 3 10, 12 and last drop set (approach with weight reduction) 10, 8, and 6 times

Bench press lying on a horizontal bench 1 warm-up and 3 working at 15, 15 and to failure

Lying arm raises 1 warm-up and 3 working for 12-15 repetitions

Two-set (two exercises done in a row is one approach): Horizontal crossover (3 sets of 20 reps) + Dips with body weight 3 to failure

This workout takes a lot of energy and requires maximum concentration on the chest work. All exercises are done under control with an emphasis on working the pectoral muscles. Perform a large number of repetitions in each approach, the main thing is to feel the burning in the muscles. We finish the workout with a two-set of two exercises. In the crossover, we will tire out the lower part of the pecs, and we will finish off with push-ups on the uneven bars.

Workout for Beginners

Warm up. We use any general exercise as a warm-up. Circular movements of the arms, swings from side to side. The main task is to thoroughly warm up the muscles of the shoulder and chest.

Barbell press on a horizontal bench (after 12 weeks, replace it with a barbell press on a bench with a positive incline) 1 warm-up and 3 work for 8-10 reps

Lying dumbbell raises 3 working sets of 10-12 reps

Dips 3 working sets for 10-12 reps (slowly add weight to the belt and do it with it)

This kind of training is quite enough for a beginner to get comfortable in the gym and work out the exercise technique. As for the warm-up. This approach was not chosen by chance. A beginner has very little energy. And if in the warm-up we press dumbbells over our heads, we will shorten it even more. This way we will warm up our muscles and save energy for hard work.

These training programs will be enough for you to build large pectoral muscles. There are still a few points that I would like to tell you. If your upper chest lags behind, then there is no need to add another exercise to this part. Simply replace the horizontal press with an incline press. The same goes for the bottom.

Good luck to everyone in your training!

TRAINING PROGRAM FOR BEGINNERS

MASS TRAINING

LEGS TRAINING

In what cases is straining necessary?

There are a number of reasons why breast pumping is necessary:

Already on the second or third day after the birth of the baby, the breasts became swollen.
The mother's desire to increase milk production.
Excessive production of milk, there is so much of it that it is not convenient for the baby to eat, the streams literally flow like a fountain in the first minutes of feeding, the baby begins to choke.
Stagnation of milk - lactostasis. The appearance of lumps, accompanied by painful sensations, occurs due to a large amount of milk or in cases where there is more milk than the baby sucks out.
Mother's milk is too thick or fatty, making it difficult for the baby to suck it out on his own.