Any suggest for increasing chest size ?

[delusional]

I currently do, incline,bench, and flys in that order. 12 reps each... Is there anything I should know about these exercises or are there better proven excercises ?

[benchthis]

regular bench, followed by incline, decline, then flys
alternate dumbbells and barbells every so often
3-4 sets
8-12 reps increase weight  every set and every week

[Reign Down]

My routine.

Dumbells

Warm up

Flat press

3 x work set 6-7 reps (the weight you use should lead to failure at this amount of reps)

Inc Press 3 x 6-7 reps

Inc Flys/cable flys/pec dec 3 x 6-7 reps

That is all I believe you need, don't be a fag and wait ages between sets however.

if that don't work then you need to look at other aspects.

[#1 Klaus fan]

Increase sets if you can until you can't. Then try to increase them some more. 

[big man]

My opinion for a natty, get stronger = bigger.

Switch it up. Do your most overlooked and ignored exercises; declines, flies, and go hard on dumbells, really contract the muscle.

[PANDAEMONIUM]

I currently do, incline,bench, and flys in that order. 12 reps each... Is there anything I should know about these exercises or are there better proven excercises ?

Cycle your rep ranges over time ("periodization").  For chest development, the best way to go IMO is flat/incline DB benching.  Generally better for isolating the pecs than barbells. 

[jpm101]

Why not build the foundation for an big chest while building the muscle mass of the pec's? That would be building the basic structure of the rib box. The 20 rep breathing squat (3 breaths at the start, winding up with 6 to 8 approaching the 20th rep), followed by pullovers might be a good start. Also an excellent way to boost up the metabolism to increase muscular weight gains. Old school can build exceptional bodies even today.

The cartilage between the ribs and the center of the breast bone is made up of elastic tissue that becomes hard and set around 24 to 26 years old in the average male. You will never make the bones of the rib box grow but the elastic tissue can expand between the ribs and the breast bone. Which in turn produces a deep and broader chest. Even older trainee's can experience a lifting affect to the rib box due to the attachments around the rib box. What I have read about and seen, a 2 to 3 inch gain in chest size can be experienced. The basic program is breathing squats/pullover (advised to do 1 set only..some have done 2 but never more). Than BP and BB rows. That is the whole program, twice to 3 times a week.

If not up to that style brutal training and wish to avoid squatting like the plague (where has the training with serious intent gone, I wonder), than might do Bent arm pullovers & press, DB Inclines and dips. Usually 2 to 3 sets each....no more. The Bent Arm Pullover, by it's nature, can also have an expanding affect on the cartilage around the rib box. Again, if the cartilage is still in a somewhat plastic state. Either bent arm or straight, the pullover can build the lat's and triceps very well. If your 18 or 60, the time spent with any form of pullovers can be it's own reward. Good Luck.

[WOOO]

i have a question... how's your form?  most of the folks i meet with shitty chests have horrible form and no mind muscle connection when training chest

[tbombz]

i would just say...as a general rule... the harder you work, the faster it will grow. and long as your efforts are being channeled into a type of training that is going to be effective.

thats not saying you should do high reps or low reps, compound or isolation, free weight or machine..... just that whatever combination of those three that you choose to do... make sure your giving 100% to your workouts.

[thebear]

Work your back really hard, big, wide lats add to your overall ability to improve your chest and give you a much better look overall -just my $.02

                             

[kimura]

pick new parents

[wild willie]

my chest development was always lagging behind my other bodyparts.

i had big shoulders and tris but little in the way of chest thickness......until i started performing declines. The decline press hits my chest perfectly and my shoulders are not involved like they are during inclines and flat presses.

[local hero]

forgett rep shemes, periodisation etc etc........ just find the comination of exersizes reps and form that you realy feel deep in your chest, i always had weak chest... found form and feeling had more to do with it than anything else..

[pumpster]

forgett rep shemes, periodisation etc etc........ just find the comination of exersizes reps and form that you realy feel deep in your chest, i always had weak chest... found form and feeling had more to do with it than anything else..

Agreed; the first and most fundamental thing, that most here miss is to find what hits the muscles deeply. Then after alot of experimentation there, drill down in to other things like periodization, etc.

And after that if it's not great that's ok, not all muscles can be great. In which case work towards and be satisfied with a smaller, compact lean & tight chest which arguably looks best anyway. I for one never had any great desire for a big chest, tight and athletic looks great. Very few will care/be impressed by a great chest in relation to development in other areas.

[greg2112]

For me at least, my chest has gotten bigger and thicker from training with the DC principles.  my three exercise rotation for chest is incline db, flat db and decline db over a 9 day period.  Rest Pause the hell out of that one exercise and follow it with a static hold or negative and then the painful chest stretch.  Since doing this the past 6 months, my chest has finally gotten fuller and denser.  Again for me at least, I never got much from the once a week workout, till I increased frequency, intensity and cut back on the volume, I started to grow again.  peace out

[local hero]

dc training is a realy great way to totaly fuck your joints...........

what i stated above applies to all body parts realy, just ive always had problems thickening my chest, as apposed to my delts that get a pump and grow with little or no problem at all.....

[tonymctones]

i have a question... how's your form?  most of the folks i meet with shitty chests have horrible form and no mind muscle connection when training chest

LOL i dont think most ppl even know what mind muscle connection is and even if explained I dont think most ppl would understand it. I think thats a big difference between alot of lifters some ppl just go through the motions without getting the most out of their workouts

For the question, DB pull overs performed with deep breathing hold your breath when you lower the dumbell will add size to your upperbody not necissarily your chest but they will make you look bigger in general...other then that pretty much what others have said.

[chaos]

We need to get Alex23 here as mod!!!and alex to actually share training info that indicates they actually train, first lol

[pumpster]

We need to get Alex23 here as mod!!!and alex to actually share training info that indicates they actually train, first lol

I think the case would be a whole lot more compelling if if beavis and butthead actually took genuine interest and spent time posting here. It would be a good indication that they do in fact train, as their pics don't provide any assurance.

As far as content, chaos is nothing more than a troll here.

Hope this helps.

[PANDAEMONIUM]

Why not build the foundation for an big chest while building the muscle mass of the pec's? That would be building the basic structure of the rib box. The 20 rep breathing squat (3 breaths at the start, winding up with 6 to 8 approaching the 20th rep), followed by pullovers might be a good start. Also an excellent way to boost up the metabolism to increase muscular weight gains. Old school can build exceptional bodies even today.

The cartilage between the ribs and the center of the breast bone is made up of elastic tissue that becomes hard and set around 24 to 26 years old in the average male. You will never make the bones of the rib box grow but the elastic tissue can expand between the ribs and the breast bone. Which in turn produces a deep and broader chest. Even older trainee's can experience a lifting affect to the rib box due to the attachments around the rib box. What I have read about and seen, a 2 to 3 inch gain in chest size can be experienced. The basic program is breathing squats/pullover (advised to do 1 set only..some have done 2 but never more). Than BP and BB rows. That is the whole program, twice to 3 times a week.

If not up to that style brutal training and wish to avoid squatting like the plague (where has the training with serious intent gone, I wonder), than might do Bent arm pullovers & press, DB Inclines and dips. Usually 2 to 3 sets each....no more. The Bent Arm Pullover, by it's nature, can also have an expanding affect on the cartilage around the rib box. Again, if the cartilage is still in a somewhat plastic state. Either bent arm or straight, the pullover can build the lat's and triceps very well. If your 18 or 60, the time spent with any form of pullovers can be it's own reward. Good Luck.

Instead of doing the 20-rep "breathing" squat at a sub-minimal weight, why not try a 10-rep set at close-to-maximal weight?

[chaos]

I think the case would be a whole lot more compelling if if beavis and butthead actually took genuine interest and spent time posting here. It would be a good indication that they do in fact train, as their pics don't provide any assurance.

As far as content, chaos is nothing more than a troll here.

Hope this helps.

LOL, why, you just delete anyone that is smarter than you.

Not too many serious BB'er would ever be satisfied with a small, compact lean & tight chest unless they were male models, snorting up between takes to stay super lean. True BB'ers want outstanding chest mass and they want it now, if not sooner. That and a larger rib box sets anyone way ahead of the BB'ing field. Why not a 48" or 50" chest compared to an 44" chest. Only settle for the best.

As suggested before, bent arm pullovers, inclines (DB) and dips have been the key to many a huge chest. Forget, for now, the  DB flys, cable crossovers or Pec decks. All have there purpose, but for present focus on the compound exercises. Combined with SS's, tri sets, quad sets, Rest Pause/Cluster reps, 1 and 1/2 system, 8X8's, etc. Even 10X10's are an excellent way to add pure muscle mass.  Good Luck.

Side Bar: lets see if this get's deleted again.

[jpm101]

 Actually the idea of 20 rep breathing squats is to start the set  with a weight that you can do 10 good reps with. It is a mental determination  exercise, as well as a physical one. Where pure force of will takes you to the 20th rep.

Seems to trigger the metabolism system strongly for muscular weight gain. Also increased stamina (strength plus endurance). Those deep breaths between reps start at 3 and can go as high as 7 or 8 approaching the 20th rep. This is a form of the Rest-Pause system. So if you can do 10 reps of squats with 205, the idea is to do 20 reps with 205. Never strip the bar as the rep's become more brutal. Last few reps you may pray for death but just keep going. But we really do not know how strong we are until tested with workouts like this.

Usually only one set is done.  Doubt if any more is needed. Some have done 2 sets, but that is the limit. A few old timers, it has been said, have done 30 to 40 rep breathing squats. This 20 rep method has been done with DL's and cleans also. Use this system with football players (mostly) who have to get playing weight up between seasons. Ten to 20lbs in 2 months is the average gain. Have also used this system myself, over the years. The whole chest seems  to gain greatly. Good Luck.

[PANDAEMONIUM]

Actually the idea of 20 rep breathing squats is to start the set  with a weight that you can do 10 good reps with. It is a mental determination  exercise, as well as a physical one. Where pure force of will takes you to the 20th rep.

Yeah, I know.  My point is, take that "mental determination" and apply it to a 10-rep set, except adjust the weight accordingly.  That way you can actually combine strength training with quasi-"endurance" training.

[jpm101]

Of course the 10 rep max is  good idea. And if people want to do that, than so much more power to them. Another way to achieve body mass and stamina. Might just serve your purpose.

But there seems to be something about the 20 rep max that can give above and beyond what can be expected in the rate of growth and strength. And with  adding as little as 5lbs per workout to th bar. Old theory that heavy breathing (breathing like a steam engine) within an extended period of effort, brings in a massive amount of more oxygen into the blood stream and finally the muscle cells. . Which can affect the metabolism rate in aiding growth.

Have also done the 20 rep thing using the STDL with great results. Also rack cleans. Your sucking in air like  the next gasp is your last. It is training with serious intent. That's why, usually, one set is needed.

 If anyone would like a try, than please post with your results after 6 to 8 weeks.. Best to do a search on breathing squats. Other things to know about it, just do not have the time right now to explain all. Good Luck.

[chaos]

If anyone would like a try, than please post with your results after 6 to 8 weeks.. Best to do a search on breathing squats. Other things to know about it, just do not have the time right now to explain all. Good Luck.

How about you try it out and post your pics/results in 6-8 weeks?



I have heard some people say they get better gains on their legs with higher rep sets, but I am not a fan.