Building Chest Mass, HOW??

[luto199]

Everything else seems to be coming along nicely, and my chest lifts are doing alright, but it just doesnt seem like im building much mass. ON chest/bicep day i do Flat Bench, Incline Dumbell, and Hammer Stregnth for my chest. And then that is it for chest until next week. Anyone have any sugguestions?

 

[JOKER47]

How many number of sets and and how many reps?


JoKer

 

[Lord_Suston]

To gain mass I find that you need to do a few sets to absolute failure and really work on control of the weight. I usually lift for strength but if I slow down my cadence to 3sec down, one sec pause and 2 sec up I find better growth than just a 1-0-1 cadence. Your weight will not go up as fast but the size you have will increase.

 

[MidwestJ]

heavy dumbell work. Dumbell press

 

[Debaser]

Just keep increasing your strength in basic compound movements, do no more than 3 sets TOTAL for your chest (not counting warmups) and eat at least 4000 calories a day (at least 2 times your BW in protein), preferably more.

 

[Kurtz2]

(at least 2 times your BW in protein), preferably more.

debaser, I hope you dont mean at least 2g of protein for every pound of bodyweight. If so, you might want to research 'gout.'

 

[Debaser]

Yes, I do.

Explain to me how 99% of the amateur and pro bodybuilding circuits don't have gout? You might want to research "myths."

 

[louden_swain]

There is a simple answer to this problem. . . .

basic movements (namely incline presses), low sets, high-intensity to failure and beyond, and plenty of stretching.

On your sets use the rest pause method.

Also, outside the gym eat a lot of highly nutritious meals that yield good quality calories. Drink plenty of water.

Rest.

 

[jerkbox]

heavy incline dumbells, and weighted dips.

 

[louden_swain]

heavy incline dumbells, and weighted dips.

perfect!!