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best way to increase chest size
- Thread starter rao740
- Start date
hawaii50
New member
rao740 said:I want to get a bigger, better chest work out but i go up in strength but no size how and what can I do to make them grow
i've had the same problem.. and actually my chest has always been the weakest part on my body. This is what works for me.. and might not you but here goes:
When i become stagnant, i work my chest 3 or even 4 times a week for 1 week. Only doing Flyes and cable crossovers. Higher reps also, @ a scheme of 12,10,8,6,4 and then after one week go back to HEAVY lifting once or twice a week. That seems to shock my chest back into growth.
Hope everything works out for ya.
i have been alternating dumbells on incline and flat as well as flys but with reg bench on both but nothing really shocks them i mean they get sore but i mean i want them to hurt and grow so supersets maybe the best way? weight wise should I start heavy and end light on the supersets or what suggestions do u guys have?
cwc73
New member
I would say light then heavy. If your strength is there, but there is no size; try HST. Contrary to what most people say, I have noticed strength gains already on my first cycle. It does build strength, just not completly optimumly. So if you wanted to put on some size, just do one HST cycle. Then you could work on your strength with another workout after the HST. Maybe you will enjoy HST so much that you will keep with it.
I really hoped this helps.
CwC
I really hoped this helps.
CwC
i am eating like a slobb i work in a restaurant and all i do is eat steak chix breast bring tuna prime rib baked pototes whatever u can think of i eat it up I am one of those hard gainers i could eat 35 oz of meat everyday for 6 months and not gian a lb so the eating is great I have put on 13 lbs on 5 1/2 weeks but theit is not so much the weight but the size or shape i want to increase or perect so thanks for all ur suggestions anymore will be gladly taken rao740
HST is a well setup program that gets very solid results over a broad spectrum of lifters. It is different from just about every other BBing program but directly in line with what the entire world (outside of the BBing community) uses to train their athletes at the professional, Div1, and Olympic levels. Dual factor programs have been in use for a long time and there is nearly universal agreement among strength and conditioning coaches and researchers around the world that this is drastically supperior to the typical supercompensation programs employed in BBing (outside of BBers and gymrats - not exactly paradigms of knowledge other than relating to anabolics - this has been a desolately lonely camp for decades).
At a minimum it is at least worth the time to look into rather than thinking up a new exercise order or superset combination which at best will yield short term results.
Post #15 in this thread is a more in depth explanation of dual vs. single factor and how it works. The thread as a whole is based on a different dual factor program: http://www.elitefitness.com/forum/showthread.php?t=372686
Here is what one of the better strength and conditioning coaches in the world thinks about dual vs. single factor:http://forum.mesomorphosis.com/showpost.php?p=48&postcount=3
It is from this very good thread that covers a lot of topics: http://forum.mesomorphosis.com/showthread.php?t=12&page=1
At a minimum it is at least worth the time to look into rather than thinking up a new exercise order or superset combination which at best will yield short term results.
Post #15 in this thread is a more in depth explanation of dual vs. single factor and how it works. The thread as a whole is based on a different dual factor program: http://www.elitefitness.com/forum/showthread.php?t=372686
Here is what one of the better strength and conditioning coaches in the world thinks about dual vs. single factor:http://forum.mesomorphosis.com/showpost.php?p=48&postcount=3
It is from this very good thread that covers a lot of topics: http://forum.mesomorphosis.com/showthread.php?t=12&page=1
JohnnyCoho
New member
Madcow2 said:
Gotta spread some before I hit ya with some more "K" again,..but as always, great post with good info to back it!!
DieselGunz
New member
Yeah great post Madcow...alot of info in those threads.
smaller
New member
Incorporate 30 degree incline press and flyes. This has helped me alot. Also try adding a final set consisting of a 'giant set': wide grip dips; close grip flat bench; med/close grip dips. Run through this last one for three sets.
I notice a lot of people training their chest more to make grow. From my own experience and observations, this has contributed to more injuries than growth. Just be patient with it.
Add a few stretches as well. Do them everyday - not just before chest day. I found this has helped a lot in preventing injuries and promoting recovery.
Hope this helps.....
I notice a lot of people training their chest more to make grow. From my own experience and observations, this has contributed to more injuries than growth. Just be patient with it.
Add a few stretches as well. Do them everyday - not just before chest day. I found this has helped a lot in preventing injuries and promoting recovery.
Hope this helps.....
MountainDew67
New member
When is the last time you took-5-7 days off from the gym, and are you getting enough sleep...9-10 hours?
StereOMaN
New member
May not be the case but sometimes the ability to take your core muscle groups to the next level is limited by the secondary ones. If you can't make your pecs hurt try spending extra time on your tricepts and forearms. I took a long brake from all my training and when I got back into it I couldn't even put a burn on my chest untill I was thoroughly working my tri's and forearms.
GrandMaster
New member
hmm its different for me,. i jsut worked my chest today
i have to work my chest primarily, and then my Tri's.
if i work my tri's first i cant do shit for my chest.
pyramid works good, and lost of inclines.
myself is having a hard time taking my chest to the next level...just push for the next rep, eat, and make sure u rest. diet is very important... VERY
i have to work my chest primarily, and then my Tri's.
if i work my tri's first i cant do shit for my chest.
pyramid works good, and lost of inclines.
myself is having a hard time taking my chest to the next level...just push for the next rep, eat, and make sure u rest. diet is very important... VERY
StereOMaN
New member
No I didn't mean do your tri's first LOL I meant Maybe throw in an extra day in your routine for arms and go extra hard, or just when you finish your chest workout spend more time training your tris and forearms with wicked intensity. Best followed up by a ridicules calorie binge (good cals and balanced diet and Oh God, lots of water!!) I've found this helps when I reach the point I can't put a burn on my chest. That will build up your arm streangth, it will help you with your form and being able to step up your weights more fitting level to get the burn in your pecs. IF that is whats wrong.
gjohnson5
New member
rao740 said:I want to get a bigger, better chest work out but i go up in strength but no size how and what can I do to make them grow
What does your chest training look like now?
No sense telling you to do more of what you are already doing...
How wide is your grip on any bench? If I widen my grip and drop the bar higher on the pecs , I can hit chest alot harder , but have to driop the weight. This seems to work best for me on declines.
I like the idea of more reps. Concentrate on burning the muscle then the weights your lifting.
I'm not a big fan of dips, escpcially if you have shoulder trouble.
pull overs are a waste of time. They do NOT expand your ribcage!
3 sets of flat bench with no more than 3-5 reps & obviously using heavier weights
3 sets of incline bench with no more than 3-5 reps & obviously using heavier weights
3 sets of cable crossovers but using the bottom pulley's & the rope attachments for this higher reps are better
3 sets of weighted dips first set with 3-5 reps, drop some weight 6-8 reps, drop some weight & then 8-10 reps
Funny I replied to this thread but it's not here anymore?
3 sets of incline bench with no more than 3-5 reps & obviously using heavier weights
3 sets of cable crossovers but using the bottom pulley's & the rope attachments for this higher reps are better
3 sets of weighted dips first set with 3-5 reps, drop some weight 6-8 reps, drop some weight & then 8-10 reps
Funny I replied to this thread but it's not here anymore?
GrandMaster
New member
Say what?! lol
i normally do my sets till 8 reps
unless your trying to get some strength first.
use more freeWeights they work better..stleast, so i find
Funny I replied to this thread but it's not here anymore?[/QUOTE]
i normally do my sets till 8 reps
unless your trying to get some strength first.
use more freeWeights they work better..stleast, so i find
Funny I replied to this thread but it's not here anymore?[/QUOTE]
NYBodyguard
New member
also dont forget a bigger stronger back will get you a bigger chest so get heavy on back also pull overs
