Author Topic: Any suggest for increasing chest size ? (Read 7264 times)

jpm101 · « **Reply #25 on:** July 24, 2009, 06:55:55 PM »

First started doing heavy 20 rep squat training at 16. And every year, all through college, getting ready for football training. Gained 20-25 lbs pretty fast at 16. And the waist got smaller. 37 now and have probably done the 20 rep program over 30 times in workouts. 6-8 weeks each..

That's only one set of 20 reps squats. Probably too rough for some BB'ers more delicate in nature. Good Luck.

Montague · « **Reply #26 on:** July 24, 2009, 07:56:29 PM »

JPM:
How much influence would you say those old "IronMan" magazines you read as a teenager have had on your training career?

XS · « **Reply #27 on:** July 25, 2009, 11:56:49 AM »

Wide Grip Dips
Incline Db Press
Pullovers

Lots of them and often....

chaos · « **Reply #28 on:** July 25, 2009, 07:13:50 PM »

Quote from: jpm101 on July 23, 2009, 07:59:58 PM

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.

local hero · « **Reply #29 on:** July 26, 2009, 04:53:24 AM »

all above is a mere myth... belongs in a fairy tale book......

if you can indeed stretch the rib cage, it could only be done as a teen whilest your still growing, i personaly dont think you can any way, and u definatly cant do it as an adult...

presses and flys, with good form, nice smooth reps, hard contractions, deep burn and pumps= chest/pec development......

dyslexic · « **Reply #30 on:** July 26, 2009, 11:12:10 AM »

You should see my Blue Pitts chest. He doesn't lift at all.

I think when those freaks hang irons from their earlobes, their ears have a tendency to elongate... but I don't think you wanna hang anything from your titties...

What about the breathing squats? Should those be eliminated from the "myth list" too? I mean, all they do is make you wanna pass out.

mesmorph78 · « **Reply #31 on:** July 26, 2009, 01:26:38 PM »

alternate barbell presss with dumbell presses on a week to week basis
when at an intermediate to advanced level do More dumbell presses...
than barbell presses

pumpster · « **Reply #32 on:** July 27, 2009, 09:43:18 PM »

Quote from: local hero on July 26, 2009, 04:53:24 AM

all above is a mere myth... belongs in a fairy tale book......

if you can indeed stretch the rib cage, it could only be done as a teen whilest your still growing, i personaly dont think you can any way, and u definatly cant do it as an adult...

presses and flys, with good form, nice smooth reps, hard contractions, deep burn and pumps= chest/pec development......

Bingo. Exactly as i've said for a looooong time. This BS about stretching the cage is one of those myths handed down over years that some of the gullible accept and propogate without question. Based on your posts & pics you know what you're talking about.

chaos · « **Reply #33 on:** July 27, 2009, 09:46:49 PM »

Quote from: pumpster on July 27, 2009, 09:43:18 PM

Based on your posts & pics you know what you're talking about.

Maybe he should be mod then.......

splinterhands · « **Reply #34 on:** July 28, 2009, 07:49:24 AM »

Quote from: pumpster on July 27, 2009, 09:43:18 PM

Bingo. Exactly as i've said for a looooong time. This BS about stretching the cage is one of those myths handed down over years that some of the gullible accept and propogate without question. Based on your posts & pics you know what you're talking about.

Arnold's Encyclopedia of Bodybuilding suggested this as a way to expand your ribcage. This would have been in the mid 80's when I remember reading about it. I'm not saying it works but I'm saying that Arnold recommended that it worked for him when he was young.

local hero · « **Reply #35 on:** July 28, 2009, 09:44:54 AM »

Quote from: pumpster on July 27, 2009, 09:43:18 PM

Bingo. Exactly as i've said for a looooong time. This BS about stretching the cage is one of those myths handed down over years that some of the gullible accept and propogate without question. Based on your posts & pics you know what you're talking about.

x2

well i just get sick of these brawn hardgainer type trainees that preach this shite,,, show me one of them that looks anygood, and youd struggle..

thewickedtruth · « **Reply #36 on:** July 31, 2009, 12:58:54 PM »

heavy benching coupled with deload sets of 65-75% of your 1rm for 20 or better....definately have given me a much thicker and stronger upper body here recently and my bench has sky-rocketed! going from 375 for a hard single 4 months ago to now doing a triple with 385.

webcake · « **Reply #37 on:** August 01, 2009, 05:42:12 AM »

I've been doing some pre exhausting techniques lately and been enjoying them.

Start with incline flyes then go straight into db inclines. Hit the upper pecs pretty good. Do that for 3 sets. Then do a few sets of heavy dips to finish off. Pretty quick workout but seems to be going ok.

big man · « **Reply #38 on:** August 01, 2009, 12:57:29 PM »

Quote from: thewickedtruth on July 31, 2009, 12:58:54 PM

heavy benching coupled with deload sets of 65-75% of your 1rm for 20 or better....definately have given me a much thicker and stronger upper body here recently and my bench has sky-rocketed! going from 375 for a hard single 4 months ago to now doing a triple with 385.

Hold on... so your doing 75% of your max for 20 or better? That's stamina

thewickedtruth · « **Reply #39 on:** August 02, 2009, 07:25:23 PM »

Quote from: big man on August 01, 2009, 12:57:29 PM

Hold on... so your doing 75% of your max for 20 or better? That's stamina

yep

big man · « **Reply #40 on:** August 03, 2009, 04:06:33 AM »

Quote from: thewickedtruth on August 02, 2009, 07:25:23 PM

yep

...are these forced reps?

big L dawg · « **Reply #41 on:** August 03, 2009, 04:12:04 AM »

rockyfortune · « **Reply #42 on:** August 03, 2009, 06:23:03 AM »

someone explain this mind-muscle connection stuff...i know, i know..someone earlier said no one would be able to understand it..since next to atomic theory the mind muscle connection crap is just as difficult..but try us--explain this idea that if i think about my muscle whilst lifting I will gain size and strenght...

thewickedtruth · « **Reply #43 on:** August 03, 2009, 01:10:09 PM »

Quote from: big man on August 03, 2009, 04:06:33 AM

...are these forced reps?

by forced reps you mean forcing hte bar off my chest with my muscles...then yes lol no these aren't assisted reps or whatever else. Just quality bench press technique.

big man · « **Reply #44 on:** August 03, 2009, 01:15:13 PM »

Quote from: thewickedtruth on August 03, 2009, 01:10:09 PM

by forced reps you mean forcing hte bar off my chest with my muscles...then yes lol no these aren't assisted reps or whatever else. Just quality bench press technique.

I was just askin cause 20 seems a bit of a stretch? Most I've got was 425 and I know I couldn't have done 320 for 20, but maybe you can.

thewickedtruth · « **Reply #45 on:** August 03, 2009, 08:30:16 PM »

Quote from: big man on August 03, 2009, 01:15:13 PM

I was just askin cause 20 seems a bit of a stretch? Most I've got was 425 and I know I couldn't have done 320 for 20, but maybe you can.

check out the old log'age haha just benched today actually..

big man · « **Reply #46 on:** August 03, 2009, 10:01:25 PM »

Quote from: thewickedtruth on August 03, 2009, 08:30:16 PM

check out the old log'age haha just benched today actually..

Maybe my arithmetic is wrong? Lets take 405 for example minus 75% that gives me about 303-305 range. And you can do that for sets of 20?

Your strong. I'm not questioning that. The 75% of your max thing is what I'm stumped on..

Props on your strength though.

dan18 · « **Reply #47 on:** August 04, 2009, 02:32:06 PM »

Quote from: Reign Down on July 20, 2009, 12:17:25 PM

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.

wow you must be hugh

heretostay13 · « **Reply #48 on:** August 05, 2009, 10:32:46 AM »

If it helps in any way, here's my current chest routine...

Flat Barbell Bench
12, 10, 8
2 slow negative focused sets of 12-15 reps (usually start with a weight that gets me to 8 -10 reps, then strip from there...example: 335x8....strip to 225x7

Incline Barbell Bench
12,10, 8
2 slow negative focused sets as before

Decline Bench
12, 12, 10, 10

Flat Machine
12, 12, 10, 10

Incline Dumbbell
10, 10, 8, 8

FST-7 Flys

Then again, this isn't natural training.