How to really increase chest size??
First off mods, if this is more suited for the weight & exercise I apologize, just figured I'd get a much better response here but feel free to move...
Anyway. So I am convinced I have the worlds worst genetics for chest and legs. I have good strength for my size on bench but my chest still looks fucking small. I dont get it and need to change that. So my routine is usually this
Flat bench
Warmup set then 4X5-8 reps. Usually at 265-275 right now.
I generally stay with a 4x5-8 rep weight for incline and decline. I have now started to do much more incline and decline rather than flat. I also have switched up to usuing dumbells more now than barbell usually going for 4x7-10 reps. I also do cable flys, incline dumbell flys, dips, close grip, reverse grip and various machines. This is not all in one day mind you but switched up from week to week. So what the hell do I do wrong? Have I been hitting heavy weight low rep for too long? Im almost always trying to gain mass so I have stuck with heavy weights low reps for most the time. Any pro tips here guys? I will try and add in any details you need but diet is pretty good right now without going into specifics. Thanks
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UFODidn't see all these replies until now...great info guys, thanks.
And if you mean inches on tape last and back are where the size is
Try going minimum 12 reps bro. Same with legs
And switch it up man.. If youve been using barbells then switch to dumbell presses, can even try throwing cable presses in. I think your rep range (5-8) is your problem here
Do wide grip bench. It will give it a wide block look like Arnold's. Good to hear your doing incline that makes a world of difference!
Your rep range is good like others said form more than weight. Also not sure if you ever do a 1-2 rep motion. Try to push to lock for a 1 count than lower to a 2 count. More time during a set muscle is under tension the more it is gonna be forced to work harder. Also you can try to do timed sets. Going a little slower on the reps and trying to extend set to at least 45 seconds. Lower your rest time to a minute if possible.
i had the same problem with chest when i was young, i always lifted the heaviest weight possible so i was fully struggling to get it up, anyway long story short i decide to take 20kgs of my bench and focused on form, making sure i really contracted my chest, it worked i started feeling my chest being more sore after training, now when i look around at the gym and all these guys are whacking 140kgs on the bar i have to laugh because they are lifting good weight but not in form, its like there cheating them selves to look good, its the same as the guys who fully swing the back into standing bicep curls
Also when your pressing the barbel remember to try and push your hands together while gripping the bar as this will create an isometric contraction in your chest, pressing the bar up and down simply doesn't cut it! Lower the bar down to your chest and squeeze the bar with the method I said and explode the bar up for maximum contraction and lower it slowly back down squeezing the bar, this is a very difficult technique to do if the weight is heavy go light on a smith machine to try and master the movement
UFONow that you say it bro, on heavy lifts like bench/squats/deads I have always focused on getting the most weight up and was basically strength training these muscles only. On other lifts that I really don't care about how much Im putting up and just focus on a real good pump/burn, I have seen mass increase waay quicker and have a more defined look.
While I do love being strong I would rather look super developed since I am training for health/looks. Fucking A man, now that someone else says it everything seems so obvious. Thanks brother exactly what I needed to hear!!
I always incorporate 4 sets of high rep dumbell pullovers at the end of a chest session. I believe this makes a difference in overall chest circumference and girth. Arnold and other pro bodybuilders have utilized this exercise when training chest. Hope this helps.
UFOThanks Ill try this out as well...I always just went with BB overheads for tris...
Sounds to me there's no mind to muscle connection. You need to lower the weight and focus contracting your chest.
^ this
It took me years to finally figure out to get a good contraction. Your goals are that of a bodybuilder, not a power lifter. Lower the weight and really squeeze and stretch on every rep. You'll notice it right away how much harder it is.
Watch "Training with Kia Greene" Videos on YouTube. They are very informative.
I try to switch it up with DB and BB. Honestly, I like doing DB. I don't see as much growth from flat BB.
I rarely do decline BB or DB. I need to.
As for rep, I stay between 8-15 (depending on how I am feeling).
Also for some people, they can get hypertrophy gains through mid rep range but for most people, it's 10-15. Arnold was a big fan of 15.
"I'll never be a weightlifter, I'm a bodybuilder" - Kai Greene