building a full chest

Diced

Diced

New member
I dont no fellas i dont no what it is but ive tryed everything and nothing seems to help with building me a big solid chest. How often do u guys who have obtained a descent size chest hit it ? how do u hit it? and how much rest do u let it get before banging it out again ? it frustrates me it lags big time :smash:
 
Either you stay "diced" or you eat to grow. From your previous posts I know that you want to be shredded year round. Thats good for you but if you want to put size on your chest or any other muscle its going to be difficult if your not eating to grow, and that may mean putting on some bf in the process. With that said, for me I've found the best progress in my chest with heavy dumbell presses and dumbell flys. Chest I only train once a week. If your hitting it hard enough you shouldn't need to do more than that.
 
Genetics is #1 first and foremost.

A lot of people do not do proper form, do not lock out at the top and when you bring the bar down to your chest you need to feel the stretch of the pec. If your not getting the stretch feeling then you're not lifting properly.
 
thanks heaps fellas, Meathead96 this is true i actually pondered this thought this morning ive never actually done a full blown bulk i plan on doing one with 3j tho, i just love my abs loosing them will hurt but f*** i want a big chest so it may b the answer. Also currently i hit each muscle once a week thats sufficent isnt it ? ive got idiots on bodybuilding.com telling me to hit each muscle twice per week : / wtf . to b honest i cant belive im asking but i just want clarification .
 
Yeah once a week is good. Twice a week is overkill imo. I would def be overtraining if I worked muscles twice a week. Good luck with working with 3J. That will be good for you.
 
MeatHead96 said:
Yeah once a week is good. Twice a week is overkill imo. I would def be overtraining if I worked muscles twice a week.
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Bingo, young guys think they always need to keep that pump feeling in order to grow when in fact it's the opposite. In order to grow your muscles need to rest long enough between workouts to build.
 
Yeah i was of this opinion, check out the deaders on bodybuilding.com almost turned into a keyboard warrior over thier .
 
I agree with above, size is put on from eating, training AND recovering. Experiment with splits but i would say training a body part HARD 1x a week or every 6 days works best, well for me at least.. Even when on a PH it works better for me, i saw your on an epi cycle. I think most guys make the mistake of training way too much and under-eating. You can build that chest man you just gotta start eating a lot more, you will never know until you try!
 
Diced said:
Yeah i was of this opinion, check out the deaders on bodybuilding.com almost turned into a keyboard warrior over thier .
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I hate that forum... it's about as informative as 4chan for weightlifting, there's some good posters here and there that's about it.
 
thanks gentleman, yeah its full of idiots doing self poses with thier phones and have modest physiques tellin people what to do. meh . i think ill stick with ology .:)
 
i agree with all other posters!!!!

have you ever tried just DB's a couple of months to change up your routine? it helps sometimes to change things up,i myself have the same problem and i can actually do better with DB's it just stretches my pecs more and i feel it more cause you can go down aalot further than you can a bar,just a suggestion
 
hey man i have the same problem, maybe try some pre exhaust for a while? also form form form, slow negatives and explode up. rinse and repeat, best of luck
 
also i was just looking bcak at some old workouts of mine,maybe start your chest workouts backwards sometime,start out with cable crossovers,DB flys,DB presses and finish with BB presses,its different and might help ya some,you wont be able to press as much weight at the end,but your form will be better with lighter weight
 
Form is extremely important. Try to keep your traps and lats down and tight, your shoulders back and try to pinch your shoulder blades together, arch your back. When you bring the weight down you should feel a great stretch in the pec at the bottom of the motion. Don't lock out completely as this takes pressure off the pec and puts it unnecessarily on the elbow joints, triceps, and deltoids. Bring your elbows down toward your side, don't flare them out...doing this will put more of the load on the pec and less on the front deltoids.

Incline DB presses holding the DBs at a slight angle to my body (not perpendicular) at a higher angle (like 60 degrees) bench using the above technique made my upper chest grow noticeably in a few weeks time.

Good luck!
 
DaHurt said:
Form is extremely important. Try to keep your traps and lats down and tight, your shoulders back and try to pinch your shoulder blades together, arch your back. When you bring the weight down you should feel a great stretch in the pec at the bottom of the motion. Don't lock out completely as this takes pressure off the pec and puts it unnecessarily on the elbow joints, triceps, and deltoids. Bring your elbows down toward your side, don't flare them out...doing this will put more of the load on the pec and less on the front deltoids.

Incline DB presses holding the DBs at a slight angle to my body (not perpendicular) at a higher angle (like 60 degrees) bench using the above technique made my upper chest grow noticeably in a few weeks time.

Good luck!
Click to expand...

Listen to this :bootyshak hole and you will grow!!
 
Big bench = big chest. DBs are good, but TBH once your get to a certain level they just aren't heavy enough. I take pride in my chest and credit all to BB bench. Keep good form and your chest will have no option to grow. Focus on getting your bench up, you can look up routines to help get a bigger bench. I promise your chest will grow. Take a break like every one suggests, once in a while and change it up, but the bread and butter for chest IMO, is bench.

http://www.bigcat844.com/bench-workout.html

that routine is pretty decent...I did it just once a week and increased my bench pretty good. Real focus on low reps.
 
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