Need Chest BLASTING workout for growth...

[lamb88ert]

Im approaching the last two weeks of my cycle and im not quite satisfied with my chest growth....id like to really blast my chest these last two weeks so i can fill my chest out...I usually do anywhere from 12-20 sets of chest on my chest day always with real high intensity, and would like recommendations on what i could do to really boom some chest growth....

suggestions much appreciated...

lamb88ert

 

[Dart]

I also wanted to inflat my chest at one point so I swithed to a customized version of HST. Inclines were the key, more frequency, less volume, high intensity.

Blew me up!

d

 

[lamb88ert]

yea, ive been hitting the inclines pretty hard....my workout changes slightly by the week, but here is my generalized chest workout to help with some suggestions as to what exercises i should utilize....

3 sets incline bench
2 sets incline machine bench (i can really go deep on these)
4 sets flatbench
3 sets pec dec flyes
3 sets incline flyes

thats usually the core of my workout...ill usually mix these in the mix
decline bench (used this last two weeks, usually go every other with it)
cable crossovers (usually everyother week)
dumbell bench
dumbell incline
flat flyes


once again, i bust my ass in the gym and eat well.....my chest development as far as strength wise has been awesome, i just feel they arent poppin out and lookin as full as they should....my shoulders and traps exploded and i really need a full chest to complete the symetry....

would really appreciate some good advice....
thanks
lamb88ert

 

[Adogg4]

bro its possible that due to your form your shoulders are getting more work than your chest

you could try doing decline dumbell presses-they tend to use less shoulder involvement due to the nature of the exercise

 

[mid life crisis]

Chest blast...

Done right...

Do Poliquin's warm-up...

Incline Barbell Press x 6 sets...choose your weight so that at the 5th set, you are using a weight that you can just barely by the skin of your teeth get...
1st set - 10 reps
2nd set - 8 reps
3rd set - 6 reps
4th set - 4 reps
5th set - 2 reps
6th set - drop down to your 1st set weight and crank out as many as you can, no matter if its 2 or 20.

The whole focus here is on the 5th set..what I call the money set. That set should bring fear into your soul...rest no more than 90 seconds between sets.

Now...drop the weight on the inlcines down to 65% of your max. Do 3 sets, with every rep being a 1-2 second pause at the bottom. I try and do 3 sets of 10 that way. After each set, run over to a fairly low incline bench and perform a set of 10 rep flyes, concentrating on the bottom (stretch) and top (squeeze). Pick a weight that will allow you to perform the movement with proper form, and get your reps. The emphasis here is on stretching that already pumped muscle.

Perform the last 3 sets failry quickly (no more than 60 seconds rest between).

Stop. No more sets. No more exercises. If you still feel like you could have done more, then you need to adjust the weights on the exercises up.

I actually do the 10/8/6/4/2 rep thing on chest/shoulders/legs.

I think that hitting them hard and fast, then on to recovery, is the best way to go. I haven't done over 10 sets for chest in a work-out in over 10 years!

 

[madman]

What we do.......

5 sets of incline press with dumbells (first is a warm up)
3 sets of flat bench the third set being a drop set (sucks ass when you get down to 135 again and you only get 4)
3 sets of incline fly's

 

[boz_hardwick]

Chest Size Increase

Train like a Powerlifter for a while. Try 3"-4" Rack Lockouts. Work up to a max set of 3 then try a max single. Our last Heavy Bench Day we worked up to 685 x 3, then did a PR single with 710. This will wreck your system and stimulate growth. Try for 3 or 4 weeks. Follow the rack lockouts witha heavy movement like Paul Dicks Presses, decline benches, close grip benches, etc. and work up to a max 5. Then you could throw in Fly's or something like that if you feel the need.

Boz

 

[Learn 2 Grow]

Seems like too many sets. Don't overtrain it too much. Also for the future you may want to look into the Doggcrapp training method. I have heard great things about it on other boards.

 

[cazzo]

do dips

 

[Fundamentals]

Im thinking ur overtraining. But then again i shouldnt talk, i need more chest mass also!

 

[jale9579]

Done right...

Do Poliquin's warm-up...

Incline Barbell Press x 6 sets...choose your weight so that at the 5th set, you are using a weight that you can just barely by the skin of your teeth get...
1st set - 10 reps
2nd set - 8 reps
3rd set - 6 reps
4th set - 4 reps
5th set - 2 reps
6th set - drop down to your 1st set weight and crank out as many as you can, no matter if its 2 or 20.

The whole focus here is on the 5th set..what I call the money set. That set should bring fear into your soul...rest no more than 90 seconds between sets.

Now...drop the weight on the inlcines down to 65% of your max. Do 3 sets, with every rep being a 1-2 second pause at the bottom. I try and do 3 sets of 10 that way. After each set, run over to a fairly low incline bench and perform a set of 10 rep flyes, concentrating on the bottom (stretch) and top (squeeze). Pick a weight that will allow you to perform the movement with proper form, and get your reps. The emphasis here is on stretching that already pumped muscle.

Perform the last 3 sets failry quickly (no more than 60 seconds rest between).

Stop. No more sets. No more exercises. If you still feel like you could have done more, then you need to adjust the weights on the exercises up.

I actually do the 10/8/6/4/2 rep thing on chest/shoulders/legs.

I think that hitting them hard and fast, then on to recovery, is the best way to go. I haven't done over 10 sets for chest in a work-out in over 10 years!

I did this workout last night but supersetted with back... nice workout, i wanted a good shock to the system and this did it for me... danka.. anyone need a change of routine, give it a go..