best way to increase chest size

[BOOEY]

Might need some shock, try: supersets, dropsets, forced reps, pyramid training, rest/pause, giant sets (trisets), negatives

 

[Madcow2]

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

 

[JohnnyCoho]

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

Gotta spread some before I hit ya with some more "K" again,..but as always, great post with good info to back it!!

 

[DieselGunz]

Yeah great post Madcow...alot of info in those threads.

 

[smaller]

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.....

 

[Johnnny]

If you're natural, do no more than 4 exercises 3 sets each exercise & keep your reps at 3-6 reps.

As for exercises, flat bench, incline bench weighted dips & cable crossovers but from the bottom pulley's using the rope attachments.

 

[MountainDew67]

When is the last time you took-5-7 days off from the gym, and are you getting enough sleep...9-10 hours?

 

[rao740]

natural in my own way but sleep is a solid 8 hrs or so and prob last time took 5-7 off was about 3 weeks ago or so maybe a little more ?

 

[StereOMaN]

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]

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