Quote (TheOak @ Aug 22 2011 12:16am)
Hey Raynor, Welcome back
Hopefully you enjoyed your break from jsp
I need to get my chest biggerrrrr
First off its pretty weak, so I have been taking some time to build up strength esp since coming off contest prep.
I never been very good at pressing stength, but I recently maxed out at 275lbs @ 178lbs. Not great but thats where I was at before dieting & weighed 195-200lbs.
So I am currently hitting chest twice per weak, first day hitting it with 5x5 & lower volume. Second time high volume & high reps (10 + ) & using drop sets, super sets etc.
I doubt it had anything to do with it, but I do have mild case of gyno from puberty. Im jst sick of having little scrawns having a bigger chest than me
Thanks dude.
Hey buddy. Some people just genuinely have a stubborn chest. I am lucky to have very intense chest strength, although aesthetically my chest is one of my weaker points. Strange I know.
anyway, to fix your issue there are a few things you can do....try this program:
Week 1-4: Perform usual monday chest routine with a bit of added volume (maybe an extra 10 sets or so); On Weds/Thurs/Fri/Sat you are to do maximum repetitions of pushups (various grips/placements) for 10 sets each day. Meaning if you can do 100 pushups before failure, do that 10 times in a day for a total of 1,000 a day. By doing this, you are forcing massive amounts of trauma to your chest and shocking it from it's usual routine. It will be FORCED to grow and start accomidating to this new brutality. If you strength decreases, do NOT panic...just let it be - this is normal.
Week 5-8: Perform usual monday chest routine with a bit of added weight (keep the set scheme proper, but add weight and do some more forced sets/reps than you normally would); in addition, you will hit chest again on thursday or friday but training purely for volume and not strength. You should be in the area of 40-50 sets of chest on that day. During this time you are giving your chest solid gains without the massive shock trauma.
Week 9-12: Perform usual monday chest routine but with total focus on a complete chest routine (this means a 20set-20set split of 20 sets strength and 20 sets volume); on friday you will perform the exact same routine as you did monday. This will throw your chest into the last phase of the growth cycle. By this time you should start seeing a huge increase over original thickness and density...as well as symmetry.
Hope this helps!