Gaining size in your chest?

[eqpeaks]

Gents, what has worked for you to gain size in your chest? I have tried heavy weight low reps, pyramids, high rep lower weight, and german volume. Extremely hard gainer in my chest. What seems to work best for me is german volume training. But still not getting the best results. Usually so fatigued after the first 10 reps its hard to get another exercise in with another 10 reps. Just looking for some advice bros. Thanks in advance!

 

[slush]

Sounds like something to shock the pecs is in order. One way I have used to great effect is the old pre-exhaust training. Chose an isolation movement and do this first to total failure with forced reps at the end say 8-10 reps maybe the pec deck for example, then with no rest go to a compound movement and go to failure on this also with a couple of forced reps at the end. 2 super sets like this and your pecs will be begging for mercy. Hold nothing back for more sets but all-out effort. Another method I love is fast-7 sets at the end . We all have our fav shock tactics but these are two of my fav's. Then it's lots of clean food and rest.

 

[silverfox]

Drop sets work great for me (hard gainer as well), I only do them on the last set of the exercise. One variation I do is decrease the total amount of sets for chest to 12 sets total (usually 4 different exercises for 3 sets, with 2 drop sets at the end of each exercise decreasing the weight by 25% each drop).

 

[CCG]

All The above mentioned and swapping out exercises eg pushups for sets then dips..swap out the barbell for dbs

 

[hubbles]

Train your chest twice a week and cycle the exercises after 4 to 6 weeks.

 

[DWBRO]

Lol @ ****s that think they still need to sHoCk tHe MuScLeS in 2024.

The reason you're not growing is because you're not training properly or you're not eating enough or both.

Majority of ****s that think they smash chest are really mostly smashing delts triceps and their joints.

Engaging the target muscle is key.
Deep stretch, slow eccentric, drive through the prime mover, and get a big peak contraction.

That's it.

No fancy sets required.

German volume does work.
Dropsets do work.

But so does nailing your basics with proper movement and progressive overload.

The only thing I will say for growth from an exercise selection perspective, is that dumbbell bench is far superior to barbell bench.

And yeah, frequency, train them every 3-4 days.

 

[natzz]

I find make sure your carbed up slow your reps down and drop set
no faster then 3/4/3 concentrate on your strech and hold the contraction
min 4 set 12 to 15 reps for mid way through chest workout and last exercise

 

[CCG]

Add in dips and pushups to your routine and your going to see the difference

 

[seventies voodoojuice]

High dose estrogen is a sure way to grow them puppies.get there!

 

[gymbeast]

I've been doing inclined flys. That really has thickened up my outer and upper chest. I like to do it on the fly machine. Lower the seat all the way down and grab up high on the bars. You'll see some good results!

 

[seventies voodoojuice]

Heavy incline bench barbell,heavy dumbbells incline bench.best chest mass builder,dips to failure are 2nd imo.

 

[Hazy1966]

A technique gaining traction recently (at least I only heard recently) is long length partials at the end of each working set.
Also leaving your first set to 3 RIR, 2nd set to 2 RIR etc is something I have heard about also.

Maybe worth the research.

Cheers mate.

 

[Phatboy]

Incline press. Dwbro is right, pyramid the weight up over 6 sets and log what you did so you know what you are doing next time. Every 4 days. Mostly I just concentrate on progressive overload for each mass building exercise for each body part.

 

[jaydker]

Concentrated on incline - barbell/ Smith/ dumbell - chest blew up. Took flat bench out. Also incline flyes and the hammer strength chest press. Work it twice a week to force growth if needed.

 

[sillychilli]

Not sure about scrapping flat bench out.. you need to understand how to use it. Flat bench works, but only if you’re doing it with the right form and full range of motion, controlled tempo and actual pec engagement (not just bouncing the bar off your chest and letting your front delts and tris do all the work).

If we look at the OG's, they didn’t just ego lift. They squeezed, they stretched and they knew when to use dumbbells, inclines and flyes to finish the job. So flat bench isn’t dead, it’s just misused. Use it as part of a balanced chest routine, not the whole plan. For that thick full chest, combine flat for thickness, incline for upper chest and flyes/dips for stretch and shape.