Bigger chest

[coltrane]

I know, you've heard it all before,  "my chest isn't growing"

I go pretty heavy on most lifts, mainly dumbbells--flat/inclines.  Sets up to about 8 or 9.  Not seeing much gain in size, but strength is up.  I guess i'd rather be bigger than stronger.


SHould i up the reps, dropping the weight?  THoughs?    I know there are a lot of variables i haven't given, so just keep answers basic. 

Thanks!@

[Montague]

Most folks have a fairly even split of slow to fast twitch fiber composition, although a few trainers have significantly more of one than the other.
Either way, if you’ve been training with only a low-end rep scheme for a good while, then you may be neglecting your slow twitch fibers.

Try increasing your reps for a few months and see if that yields any kind of favorable results.
Also, you may wish to shorten inter-set rests to around the 60-90 sec. stretch, as this may release a bit more hGH.
I saw noticeable improvement a while back by doing that, alone.

A lot of guys prefer training with longer rests and lower reps - especially with chest - because it feeds their egos.
But, if you can put aside your ego to achieve different goals, you may be pleased with the results.

[coltrane]

Thanks for the advice.. especially the stretching bit.

I think i'll still do some lower reps, i.e. 7-8 rep sets but add in some sets of 15 too.  Hopefully this works.

[Montague]

Oops…
I actually meant stretch as in “length of time.”
But, if you want to stretch between sets, lots of people swear by the benefit.
Either way, I would definitely try shortening your rest between sets and adding at least some higher rep work for a while.

Good luck, man.

[Hulkotron]

Up your calories.

[dbdb]

yeah, eat crisps!

some good advice there.

ive upped my weight, reps of 15. firming up nicely