Widening arms & chest

[TonySuicideKing]

Hey fellow ology members, As you seen I've been making decent progress for what ive been doing. But I'm just curious to see what exercises are key to broadening the chest and making the arms fill out better.

Chest Ive always had difficulties with, was seeing what would work best for filling out the inner part, Just seems like it doesnt want to budge. And also broadening it... making it wider than fuck. i want to have atleast a 48-50" chest. (well dream of having. 45" isnt enough)

For arms, was seeing if there is a work out I'm over looking to make them wider, or does it just happen over time with lifting. I want them to get a bit thicker, more filled out looking. If your understanding what I'm getting at. My arms are getting size, but there not getting the thickness I would love.

 

[HUGE.HULK]

Everything comes with time and patience.

 

[TonySuicideKing]

Everything comes with time and patience.

Yeah I know... just seeing if there is a work out Im over looking, I would like to try out. That may work better for me for targeting those areas.

 

[RJ]

As you seen I've been making decent progress for what ive been doing.

you have?

here's the ones you need to focus on.

DEADS
SQUATS
BENCH

Heavy and not a thousand sets.

Good luck.

 

[snigg]

get bigger and you'll get that thickness.

 

[BigKevKris]

Reverse curls will help "widen your arms".....wide open flys will help with the chest widening. They will aslo help with the middle chest if you concentrate on flexing HARD when you come to the top of the FLY.

 

[RJ]

Reverse curls will help "widen your arms".....wide open flys will help with the chest widening. They will aslo help with the middle chest if you concentrate on flexing HARD when you come to the top of the FLY.

sorry, but widening of the chest is impossible. You can add mass to make it look bigger, but your frame dictates how wide you are.

Its like the bullshit Arnold used to spit about pullovers expanding the rib cage.

Like snigg said, get bigger and you'll look wider.

 

[BigKevKris]

sorry, but widening of the chest is impossible. You can add mass to make it look bigger, but your frame dictates how wide you are.

Its like the bullshit Arnold used to spit about pullovers expanding the rib cage.

Like snigg said, get bigger and you'll look wider.

Not what I meant AT ALL! The flys develop the tendon between your chest and your shoulder....gives a WIDER look. Obviously most of the Arnold BS was expand ribcage and all that...its the look..not the physical change.

 

[Zero V]

Not what I meant AT ALL! The flys develop the tendon between your chest and your shoulder....gives a WIDER look. Obviously most of the Arnold BS was expand ribcage and all that...its the look..not the physical change.

AH kinda like how I get looking big and ripped, but I am still weak as hell Looks baby, Looks!

 

[cjw2021]

Work smarter not harder.

 

[Repo]

I've had best results using a variety of Mike Mentzers techniques for creating a thicker look.

It's called a rest pause technique - were you use a weight that you would normally only be able to get a couple reps out.

You would pause inbetween reps for 5 seconds give or take...

In other words - use a weight that is almost your max and shoot for 10-20 reps - as if your life depends on it.

It's also one set to absolute complete failure - your ready to collapse - and that's it ... Time to rest and grow.

It's what Dorian Yates based his training on.

When I switched to this - friends would swear I was on gear but was all natty.

The only downside is it's very hard on your system - I've thrown up - collapsed - and even went into convolutions for about 15 seconds doing dead lifts.

Now I'm not even close to some of the big ass monsters here at Ology - but this has always worked very well for me ... So take it for what it's worth.

 

[BigKevKris]

I've had best results using a variety of Mike Menzers techniques for creating a thicker look.

It's called a rest pause technique - were you use a weight that you would normally only be able to get a couple reps out.

You would pause inbetween reps for 5 seconds give or take...

In other words - use a weight that is almost your max and shoot for 10-20 reps - as if your life depends on it.

It's also one set to absolute complete failure - your ready to collapse - and that's it ... Time to rest and grow.

It's what Dorian Yates based his training on.

When I switched to this - friends would swear I was on gear but was all natty.

The only downside is it's very hard on your system - I've thrown up - collapsed - and even went into convolutions for about 15 seconds doing dead lifts.

Now I'm not even close to some of the big ass monsters here at Ology - but this has always worked very well for me ... So take it for what it's worth.

Sounds very similar to DC training...?

 

[Rougen123]

I've had best results using a variety of Mike Menzers techniques for creating a thicker look.

It's called a rest pause technique - were you use a weight that you would normally only be able to get a couple reps out.

You would pause inbetween reps for 5 seconds give or take...

In other words - use a weight that is almost your max and shoot for 10-20 reps - as if your life depends on it.

It's also one set to absolute complete failure - your ready to collapse - and that's it ... Time to rest and grow.

It's what Dorian Yates based his training on.

When I switched to this - friends would swear I was on gear but was all natty.

The only downside is it's very hard on your system - I've thrown up - collapsed - and even went into convolutions for about 15 seconds doing dead lifts.

Now I'm not even close to some of the big ass monsters here at Ology - but this has always worked very well for me ... So take it for what it's worth.

In what range of motion would the pause take place? Finish an entire rep pause, or pause at the bottom ect?

 

[Repo]

In what range of motion would the pause take place? Finish an entire rep pause, or pause at the bottom ect?

This would be finishing the complete rep - almost like this...

Rep - breath breath breath breath
Rep - breath breath breath breath
And so on...

You push for increasing the weight every week (which we do anyway)

@ BigKevKris DC training is a bit different but has some similarities - in this type of training you only hit each body part once a week.

Mike Mentzer had the philosophy that anything more than one set to complete failure was counterproductive.

Hit it extremely hard and grow when you rest.

If I remember correctly Dorian Yates book "Blood and Guts" gets into this training.

I've always found if I go back to more sets I grow less.

I would google Mike Mentzer - I think you can find some videos as well