Please Scroll Down to See Forums Below By far my arms are my dominating body part. My ultimate goal though is to become a Fitness model for some extra cash(oneday), and for the most part they all have HUGE chests. I blast my chest with 5 sets of bench 4 db incline and 4 sets of flyes. It seems to still be lagging though. I get so pumped when it is chest day and work it so hard. Is there anything you guys suggest to do to build massive chest muscles???? Should I use a wider grip when benching ?(I heard you will eventually get a bigger bench by doing so anyways). Anything you'd like to input would be appreciated greatly!!! Is it true spot about site injections or is that all jsut a myth.
I would do anythign for a BIG chest!
- Thread starter tommboy
- Start date
tommboy said:
You could try hitting chest twice a week for a while and see how it goes.
For example, you could do flat bench and decline one day, and incline bench and flys/dips another day. Personally though, my chest is probably one of my fastest growing muscles, so I've really had any problems.
psychedout
New member
I agree with the post above.
Hit chest twice per week. Once heavy with flat bb bench, and the other with heavy incline bb bench. Maybe one accessorie move too if you are so inclined.
Go hard and heavy for 4-5 weeks than have a light week. Then repeat. Your chest should fill out nicely.
Hit chest twice per week. Once heavy with flat bb bench, and the other with heavy incline bb bench. Maybe one accessorie move too if you are so inclined.
Go hard and heavy for 4-5 weeks than have a light week. Then repeat. Your chest should fill out nicely.
MsBeverlyHills
New member
I agree w/the other posters.
BTW- male fitness models are HOT...post a pic
BTW- male fitness models are HOT...post a pic
psychedout
New member
tommboy said:
For chest only 2 warmups and 4-8 working sets. It really depends on your level of training. From the sounds of it, 4-5 twice a week is most ideal for you.
Illuminati
New member
why don't you just get implants?!?
M
Mr_MAX
Guest
tommboy said:
do you feel it in your chest??
I find a lot if guys dont arch there back when doing bench.. puts most of the work on the shoulders...
.... what i did when i started lifting.. was super set bench and flies..
bench then flies one set... I would 5 sets...
my chest really responded great to it... gave me a good foundation...
my chest grew fast... but thats me... I think if you do not feel it in your chest..you will have a hard time with it...
DaPit26
New member
A lot of the weight while benching relies on your front delts. Mix up your routine to "shock" your muscle fibers. I started lifting 5 months ago after recovering from an injury 3 years ago in football and my bench went up about 65 pounds since then. 275 - 340. I go heavy once a month (start at 275 and work up to 340) then German Volume training (10 reps X 10 sets, 185-200 lbs) then the next week work with all dumbells. I'm only 5'5" 170 lbs and my chest is now by far my best feature. Constantly switching workouts, grips etc.. will help a lot
wnt2bBeast
New member
tommboy said:
more is not always better..if that were the case everyone would have huge muscles because most over train
bullding muscle takes time and is not something that will happne over nite and will take plenty of cals to do as well
psychedout
New member
wnt2bBeast said:
LoL. Unfortunately, this is bang on.
Actually nah, it isn't unfortuante. Otherwise everyone would be huge and then I wouldn't stand out. Not that I am huge, but I am prettier than most.
M
Mr_MAX
Guest
if you are growing stick with what works..tommboy said:
D
Debaser
Guest
You'd do anything for a huge chest? How about addressing such insecurity issues?
Or get plastic surgery. That works too
Or get plastic surgery. That works too
M
Mr_MAX
Guest
view said:
i believe soooo smells like a myth...
put i do like pull overs
Illuminati
New member
cmdubs said:
big bench does not equal big chest. if so, powerlifters would have bigger chests than bodybuilders. stronger triceps = bigger bench
My chest is BY FAR my worst part, weakest too. Everything is growing nicly but chest, im currently hitting is twice a week, dummys on tues, barbell on sat. I always have a problem with my shoulders wearing out (elbows flare out a lot when heavy), so im trying a closer grip and keeping elbows a little tighter so the bar comes down lower on my chest. Usually about 15 sets per session, 9 presses (flat incline decline) and 6 flys (inclines, crossovers or pec dec).
both days are heavy.
On Deca and dbol now, so am trying to get away with some overtraining.
both days are heavy.
On Deca and dbol now, so am trying to get away with some overtraining.
M
Mr_MAX
Guest
YOu people that have trouble with your chest??????
so you feel like you get good pumps.. when you do chest??
is your chest short??? trying to understand.... do you have really big shoulders?
so you feel like you get good pumps.. when you do chest??
is your chest short??? trying to understand.... do you have really big shoulders?
M
musclemuscle
Guest
Breast implants....you will be wearing double d's in no time...lol
M
musclemuscle
Guest
shoot test straight into your heart, you will never worry about your chest again!!
Bro, here is a routine that will help you. But first you got to understand you need to eat good and recover good. Eat 1.5 grams of protein for every pound you weigh. Also, you need to be taking in a minimum of 15 calories per lb of bodyweight too.
Bodyweight x 1.5 = # of grams of protein daily.
Bodyweight x 15 = # of calories daily.
Ok, start resting the day before and the day after training chest. The routine below will give you the benefits of heavy and light workouts.
Week 1 - Tuesday - rest
Wed - Chest workout :
Flat dumbell flyes - 3 sets x 10 reps this is to preexhaust your pecs. Very important.
Incline barbell presses - 5 sets 6-8 reps. Use excellent form. The game here is muscle size, not strength. Though try to add 5 lbs to the bar each workout (which will be every two weeks).
Thursday - rest
Fri -Sat - (workout other bodyparts if you wish)
Sunday - Rest
Week 2
Monday Chest Workout
cable crossovers - 2 sets 12 reps.
flat dumbell or hammer strength presses 2 sets 12 reps
incline flyes - 2 sets 12 reps
Tuesday rest
Wednesday - train another bodypart
Thursday rest
Friday
Chest workout
Pec dec - 2 sets 12 reps at a slow pace
dips - 2 sets 12 reps
cable cross overs - 2 sets 12 reps
Saturday - rest
Sunday - monday - train other parts
Tuesday - rest
Wednes - repeat first workout of flyes and inclines
This will add some serious mass to you if your diet is in check. Do this for two months. Don't worry about training heavy because strength is not your goal.
Also, take 15 mins after each workout and really stretch the chest. PUt some effort into it. Dont just go through the motions. STRETCH!! The looser you get the fascia, the easier it is to grow the muscle. Better yet, while you are stretching one side of the muscle, get one of those cheap little plastic massage tools that look like an oversize Q-Tip and press it down and along the muscle fibers while you are stretching and relaxed. Make sure you go in the direction of the fibers and not against them. Dig it in and push slowly from sternum to armpit area. Row after Row.
Bodyweight x 1.5 = # of grams of protein daily.
Bodyweight x 15 = # of calories daily.
Ok, start resting the day before and the day after training chest. The routine below will give you the benefits of heavy and light workouts.
Week 1 - Tuesday - rest
Wed - Chest workout :
Flat dumbell flyes - 3 sets x 10 reps this is to preexhaust your pecs. Very important.
Incline barbell presses - 5 sets 6-8 reps. Use excellent form. The game here is muscle size, not strength. Though try to add 5 lbs to the bar each workout (which will be every two weeks).
Thursday - rest
Fri -Sat - (workout other bodyparts if you wish)
Sunday - Rest
Week 2
Monday Chest Workout
cable crossovers - 2 sets 12 reps.
flat dumbell or hammer strength presses 2 sets 12 reps
incline flyes - 2 sets 12 reps
Tuesday rest
Wednesday - train another bodypart
Thursday rest
Friday
Chest workout
Pec dec - 2 sets 12 reps at a slow pace
dips - 2 sets 12 reps
cable cross overs - 2 sets 12 reps
Saturday - rest
Sunday - monday - train other parts
Tuesday - rest
Wednes - repeat first workout of flyes and inclines
This will add some serious mass to you if your diet is in check. Do this for two months. Don't worry about training heavy because strength is not your goal.
Also, take 15 mins after each workout and really stretch the chest. PUt some effort into it. Dont just go through the motions. STRETCH!! The looser you get the fascia, the easier it is to grow the muscle. Better yet, while you are stretching one side of the muscle, get one of those cheap little plastic massage tools that look like an oversize Q-Tip and press it down and along the muscle fibers while you are stretching and relaxed. Make sure you go in the direction of the fibers and not against them. Dig it in and push slowly from sternum to armpit area. Row after Row.
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