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!!

 

[Kurtz2]

calm down bro, no one is getting hostile. im just saying people dont know about long term effects...and im not sure how medical books and studies print myths.

 

[Kurtz2]

cont.

i can see 2g/bodyweight...but i just dont know about that being the minimum. i guess if youre advanced enough, and you create the demand, it could be sufficient.

 

[Jman88]

Concentrate on calories and compound movements, high intensity-low reps.

 

[luto199]

I do
Flat Bench
135 x 12
185 x 8
205 x 6
215 x 4
Then biceps.
Then back to chest for DB Incline Press
50 x 10
55 x 10
60 x 8
Then Bi's again
Then Chest for Hammer Press, sometimes incline, sometimes straight. I do 3 sets of these, first two 10 times, last one 7 times or failure, whatever comes first.

So hows that?

 

[JOKER47]

IMHO, I think BB bench will build more overall mass, but DB's will help build a "prettier" chest. Depends on your goals.....


Joker

 

[gonelifting]

I do
Flat Bench
135 x 12
185 x 8
205 x 6
215 x 4
Then biceps.
Then back to chest for DB Incline Press
50 x 10
55 x 10
60 x 8
Then Bi's again
Then Chest for Hammer Press, sometimes incline, sometimes straight. I do 3 sets of these, first two 10 times, last one 7 times or failure, whatever comes first.

So hows that?

I`ve never seen/considered a workout like that with non antagonizing muscle groups. Is that beneficial? I can think of a few pro`s and con`s already.

 

[luto199]

well by saying you have never seen anything like that, i assume you mean i may need to change it up?

 

[Austin316]

well when I was at my peek strength of my life a monthag befor my shoulders started to hut and I had to tone it down I was doing this for my chest workout

Flat Bench
warm up
100 x 10
150 x 10
225 x 6

Working set
405 x 3
365 x 5
315 x 8
275 x 10

Incline
315 x 4
275 x 6
225 x 10

Flies
80s x 8
75s x8

Crossover
100 x 15

 

[SofaGeorge]

heavy incline dumbells, and weighted dips.

Reverse the order... Dips are king for building chest mass if they are done in proper form.

Lean forward and tuck your legs forward under you and you will hit your chest great.

My current routine for chest is:

Dips w weight 5 X 5
Low incline (not to high) dumbell press 2 X 6-8
Incline cable flies 2 x 10-15

 

[HANSEL]

"Time Under Tension" for mass

 

[luto199]

2 things i need to know and i'll try

1. Proper Way to do weighted dips

2. "Time Under Tension" WTF does that mean lol? I'm guessing low reps, lifting very slowly?

 

[casualbb]

"Time Under Tension" is a term thrown around a lot that's a little less important than people generally think it is. It refers to the total time you spend actually moving a weight. A certain time under tension is required for growth, but it's MUCH lower than people generally think. I'd say as long as you're doing 10 total reps (controlled cadence) of a given exercise it'll be productive.

-casualbb

 

[luto199]

Is this the proper way to do the weighted dips you guys were telling me to do.
http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html

 

[casualbb]

Yep, that's it. Note the slight forward bend, elbows flaring out -- shifts stress to the pecs. Kinda like a decline press.

-casualbb

 

[Debaser]

Yes, dips are great because they're far less technical than the bench press. They, like declines, also make use of the full function of the pectorals, which is to bring the arms DOWN as well as push out.