Help me get big CHEST!!!

[Kane Fan]

My best tip is to tell you that a pump has no significance to hypertrophy or strength gain and neither does DOMS (soreness).

I'd put infintiely more effort into improving your numbers in the squat, dead, bench, row, and overhead than I would about isolating a particular region of the pecs. If your best set of 10 goes up 50lbs on all lifts, your chest will be much bigger.

I swear when I focus on OH Press my Upper Pecs seem to grow almost like I'm doing INclines
not sure if that's normal or not

 

[YoungIntricateMuscle]

Try doing more eccentric and doing more weight after each set with the bench press. Like 1 second up and 3 seconds down. Do a couple 8 rep warm up sets. The Do 4 regular sets. 7-8 reps for first. 6-7 reps on second. 4-5 on third and 2-3 on fourth. Then on 5th set do a lightweight of 10-12 reps. That really puts good burn. Then do a 6th superset imediately without rest of incline dumbbell flies to failure aiming at 12-15 reps either with the cables or dumbbells. And that is the day's workout for chest. Just those 6 sets plus 2 warmup sets for the whole week. For the warm-up sets use a really lightweight and go really slow for about 8 reps concentrating on form and just using the chest. Dont do any isolation exercises like using machines. Substitue dumbbell presses for bench presses once in a while. This worked good for both me and my friend.

 

[quadkilla31]

I disagree with cwc. I think you should keep thr declines and switch to DB instead of BB. This excercise will make your chest fuller and much bigger.

Plus try to use a weight that you can max out on 6 reps. Make sure you have a spotter just in case.

just my 2 cents
AK

Declines are a waste of time. Drop the declines. Flat, inclines, dips, db flies.

 

[Debaser]

thanks guys, yesssss i want big chest, its comming along nice, i think i will do dips
pce

I hope to God that English is your fourth language.

 

[tha_pllaya]

i learned good english from school across street, but yes your advice on the chest it to be helpfull, thankyou

 

[AhMadKooL]

Declines are a waste of time. Drop the declines. Flat, inclines, dips, db flies.

hmmm; I guess Ronnie coleman got it all wrong no flame here bro but it's in his video Cost of Redemption.

don't believe me check it out: (Day 3)

http://www.mesomorphosis.com/store/videos/ronnie-coleman-cost-of-redemption.html

DAY 3

Meal #1
Chest, Triceps & Abs
Abs Part 1
Bench Presses
Incline Bench Presses
Decline Bench Presses
One-Arm Dumbbell Extensions
Machine Dips
Pressdowns
Abs Part 2
Meal #2
Cardio
Meal #3
Meal #4​

AK

 

[rbtrout]

Hopefully this isn't a double post......
It takes time. Work your pecs hard, but don't forget the other "main" exercises - squats and deadlifts. I started doing deads (not even 2 months ago), cause everyone here says how important they are. I still can't lift much, but my bench has gone up 15-20 pounds.

 

[UA_Iron]

hmmm; I guess Ronnie coleman got it all wrong no flame here bro but it's in his video Cost of Redemption.

don't believe me check it out: (Day 3)

http://www.mesomorphosis.com/store/videos/ronnie-coleman-cost-of-redemption.html

DAY 3

Meal #1
Chest, Triceps & Abs
Abs Part 1
Bench Presses
Incline Bench Presses
Decline Bench Presses
One-Arm Dumbbell Extensions
Machine Dips
Pressdowns
Abs Part 2
Meal #2
Cardio
Meal #3
Meal #4​

AK

your reasoning....it makes perfect sense! Lift like ronnie, LOOK LIKE RONNIE!!!!

 

[cwc73]

Don't forget to take drugs like ronnie. Oh wait, I forgot that he was clean now. hahaha

 

[quadkilla31]

hmmm; I guess Ronnie coleman got it all wrong no flame here bro but it's in his video Cost of Redemption.

don't believe me check it out: (Day 3)

http://www.mesomorphosis.com/store/videos/ronnie-coleman-cost-of-redemption.html

DAY 3

Meal #1
Chest, Triceps & Abs
Abs Part 1
Bench Presses
Incline Bench Presses
Decline Bench Presses
One-Arm Dumbbell Extensions
Machine Dips
Pressdowns
Abs Part 2
Meal #2
Cardio
Meal #3
Meal #4​

AK

He also takes lots of drugs too, but i bet that's not in the movie now is it.