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Bigger Chest, Shoulders, and Arms
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js385787
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Join date: Jun 2007
Posts: 417

I consider myself pretty strong, but I don't think my chest is as proportionally as big as it should be given my lower body. Also need to work on arms and deltoids, but main problem is that I'm not sure how to build bigger chest. I don't think bench is that effective, even though I can bench a lot for my size.

What do people consider biggest mass builders for chest, also deltoids and arms? In past I've usually gone with some sort of spilt of lower/upper 4 days a week or full body 3x week. Usually combined heavier and light days working to max or triple or something over few sets, and lighter stuff usually keep around 30 reps total. I generally do 4 main exercises workout and couple accessory things afterwards. For heavy stuff I do compound movements.

I eat 6x a day, 20-40g protein each meal, around 4500cals day.

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Standard Donkey
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Join date: Oct 2007
Posts: 1461

ya know theres a search box in the upper right

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cyph31
Level 1

Join date: May 2008
Posts: 1089

chest ? really heavy pec deck (machine)

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js385787
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Join date: Jun 2007
Posts: 417

Standard Donkey wrote:
ya know theres a search box in the upper right


Really? I never even considered it...........Actually I have and am reading some stuff, however I don't think generating more ideas based on relevant information pertinent to my own scenario can hurt my situation, in fact I think it might even help.

ya know you don't have to reply if you don't want to offer any actual input to my question.

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js385787
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Join date: Jun 2007
Posts: 417

cyph31 wrote:
chest ? really heavy pec deck (machine)


Have you found this to be personally more effective? What kind of rep/set scheme did you use?

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NaturalBeast275
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Join date: Jul 2008
Posts: 86

pec deck is good for shredding the inner chest decline will perk up your pecks and incline will build great mass from shoulder to shoulder. usually 3sets of 8 reps i increase weight every set.

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Standard Donkey
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Join date: Oct 2007
Posts: 1461

js385787 wrote:
Standard Donkey wrote:
ya know theres a search box in the upper right

Really? I never even considered it...........Actually I have and am reading some stuff, however I don't think generating more ideas based on relevant information pertinent to my own scenario can hurt my situation, in fact I think it might even help.

ya know you don't have to reply if you don't want to offer any actual input to my question.



no it's not that at all. I just see all of these chest and shoulders articles clogging up the airwaves in this forum, people asking the same exact questions yet creating new threads for the same material..

but to answer your question..

chest
Incline barbell 4x8
Flat Dumbbell 4x12

Shoulders
Seated Dumbbell 3x12
lateral raises,
bent over laterals..

elementary..

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js385787
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Join date: Jun 2007
Posts: 417

Standard Donkey wrote:
js385787 wrote:
Standard Donkey wrote:


no it's not that at all. I just see all of these chest and shoulders articles clogging up the airwaves in this forum, people asking the same exact questions yet creating new threads for the same material..

but to answer your question..

chest
Incline barbell 4x8
Flat Dumbbell 4x12

Shoulders
Seated Dumbbell 3x12
lateral raises,
bent over laterals..

elementary..


I suppose. Not really looking for elementary stuff though. I already do the above mentioned chest exercises along with flies pretty regularly and find it doesn't help with chest size. I'd like to have chest >52" and found that I have stalled in progress size wise in that area. For context my max bench is 405-415 raw touch and go.

For shoulder stuff let me rephrase, do people find compounds, such as standing press and push press to be more or less effective than say lateral raises for adding mass?

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Standard Donkey
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Join date: Oct 2007
Posts: 1461

you bench 4 plates and are having trouble adding size to your chest..

welllll, you could always add more weight..

perhaps if you posted pictures..

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js385787
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Join date: Jun 2007
Posts: 417

Standard Donkey wrote:
you bench 4 plates and are having trouble adding size to your chest..

welllll, you could always add more weight..

perhaps if you posted pictures..



Size of where i want it to be yes indeed, by at least a few inches. post pics of what? I'm not into posting pics of my half naked body, but if you want some validation of what I bench or something I can do that if you want. My chest size is around 48.

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steel_12
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Join date: Apr 2008
Posts: 147

i find it very hard to believe that you bench 405-415 and still have a small chest,shoulders and arms.Feel free to post a video to prove me wrong. Not flaming or anything, but just saying.

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hungry4more
Level 2

Join date: Nov 2007
Posts: 6771

Honestly I don't see much motivation for him to lie about his max bench. Some people are just hypertrophically (yes I just made that word up) challenged.

js what do you weigh in at?

Not that I'm a pro or anything, but don't be afraid of using machines (like a pec deck, or HS chest press) to help concentrate on hypertrophy for your chest. Heck, you might get a stronger bench by doing that, maybe you're just a very tricep dominant bencher like me.

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js385787
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Join date: Jun 2007
Posts: 417

hungry4more wrote:
Honestly I don't see much motivation for him to lie about his max bench. Some people are just hypertrophically (yes I just made that word up) challenged.

js what do you weigh in at?

Not that I'm a pro or anything, but don't be afraid of using machines (like a pec deck, or HS chest press) to help concentrate on hypertrophy for your chest. Heck, you might get a stronger bench by doing that, maybe you're just a very tricep dominant bencher like me.


I'm 6, 220. ya that's something I haven't done a lot of really, have to try it out in next program rotation and see how it works.

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js385787
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Join date: Jun 2007
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steel_12 wrote:
i find it very hard to believe that you bench 405-415 and still have a small chest,shoulders and arms.Feel free to post a video to prove me wrong. Not flaming or anything, but just saying.


I didn't say I have small chest, arms, etc. I believe them to be smaller than what they ought to be in contrast to legs and weight I lift, and certainly smaller than want I desire.


here's your dumb validation.

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js385787
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Join date: Jun 2007
Posts: 417

2 again, didnt work from what i can see

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js385787
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3

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js385787
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...

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js385787
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Join date: Jun 2007
Posts: 417

posted same pic twice i think, tried to switch it by editing that post, didn't seem to work, here's mid push

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graphicsMan
Level 5

Join date: May 2003
Posts: 806

js385787 wrote:
I consider myself pretty strong, but I don't think my chest is as proportionally as big as it should be given my lower body. Also need to work on arms and deltoids, but main problem is that I'm not sure how to build bigger chest. I don't think bench is that effective, even though I can bench a lot for my size.

What do people consider biggest mass builders for chest, also deltoids and arms? In past I've usually gone with some sort of spilt of lower/upper 4 days a week or full body 3x week. Usually combined heavier and light days working to max or triple or something over few sets, and lighter stuff usually keep around 30 reps total. I generally do 4 main exercises workout and couple accessory things afterwards. For heavy stuff I do compound movements.

I eat 6x a day, 20-40g protein each meal, around 4500cals day.


I like weighted dips for chest and tris. Also, what rep range do you usually work in (how many sets to get 30 reps?)? I've found (surprisingly) that adding some pushups added size to my chest. I do them at a slight disadvantage by placing one hand out further than the other to make it harder, but I still work in the 20 or 30 rep range with pushups. I'll do a total of between 100 and 200 depending on how thrashed my chest is from the rest of my workout. I can't say for certain if it's the pushups or the rep range variable (usually I work in sets of 4 to 6).

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js385787
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Join date: Jun 2007
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graphicsMan wrote:
js385787 wrote:
I consider myself pretty strong, but I don't think my chest is as proportionally as big as it should be given my lower body. Also need to work on arms and deltoids, but main problem is that I'm not sure how to build bigger chest. I don't think bench is that effective, even though I can bench a lot for my size.

What do people consider biggest mass builders for chest, also deltoids and arms? In past I've usually gone with some sort of spilt of lower/upper 4 days a week or full body 3x week. Usually combined heavier and light days working to max or triple or something over few sets, and lighter stuff usually keep around 30 reps total. I generally do 4 main exercises workout and couple accessory things afterwards. For heavy stuff I do compound movements.

I eat 6x a day, 20-40g protein each meal, around 4500cals day.

I like weighted dips for chest and tris. Also, what rep range do you usually work in (how many sets to get 30 reps?)? I've found (surprisingly) that adding some pushups added size to my chest. I do them at a slight disadvantage by placing one hand out further than the other to make it harder, but I still work in the 20 or 30 rep range with pushups. I'll do a total of between 100 and 200 depending on how thrashed my chest is from the rest of my workout. I can't say for certain if it's the pushups or the rep range variable (usually I work in sets of 4 to 6).


For lighter exercises usually 3-4 sets.

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steel_12
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Join date: Apr 2008
Posts: 147

Alright, that is definitely proof.Sorry for calling BS man,it was nothing against you.

Have you tried bottom range of motion partials on flat, incline, and decline?They really hit the chest hard and minimize tricep involvement.Also,as hungry4more said HS bench is a really good chest isolater.Try supersetting HS with pec deck flies for 4 sets after benchpressing.Really gives an amazing pump and makes the chest grow.

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Der Candy
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Join date: Feb 2007
Posts: 1337

Your very heavy work (1-3 rep stuff) isn't going to do much for size.

I see you are a powerlifter. Why not add some repetition bench work on an assistance day or after your hevay benching? If that 405lb bench single wuld turn into 405 for 10 reps, you bet your chest would get bigger.

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skohcl
Level 4

Join date: Aug 2008
Posts: 523

Widen that grip bro! I see alot of "smaller" dudes lifting way more than I can, and part of it is their grip is closer than the grip I use, not that I have a super wide grip, and not that your smaller than I am, your def. larger. But I hear the wider your grip the more your working chest, so maybe give that a try?

I usually have my index fingers on the rings of the bars(I know some bars have the rings in different places, but hopefully yours is like mine).

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LUEshi
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Join date: Nov 2006
Posts: 1361

js385787 wrote:
I consider myself pretty strong, but I don't think my chest is as proportionally as big as it should be given my lower body. Also need to work on arms and deltoids, but main problem is that I'm not sure how to build bigger chest. I don't think bench is that effective, even though I can bench a lot for my size.

What do people consider biggest mass builders for chest, also deltoids and arms? In past I've usually gone with some sort of spilt of lower/upper 4 days a week or full body 3x week. Usually combined heavier and light days working to max or triple or something over few sets, and lighter stuff usually keep around 30 reps total. I generally do 4 main exercises workout and couple accessory things afterwards. For heavy stuff I do compound movements.

I eat 6x a day, 20-40g protein each meal, around 4500cals day.


I don't think you need that much help, honestly. I think the hardest thing for you to do will be to back off in weight on your movements and increase the volume. Focus on making your chest do the work.

You obviously have enough of a strength envelope to make GREAT mass gains. I am profoundly jealous. I say you take the weight on flat and inclines down to 315, overhead press to 225 or so, do tons of laterals and flys and watch yourself grow.

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Doyle
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Join date: Jul 2008
Posts: 896

Definately use a wider grip, also someone said more volume. You need to be doing higher reps.
Also some of it is genetic or the way you initiate a movement. If you are a shoulder dominant bencher than maybe some isolation work is needed. Have you tried pre or post fatigue methods?
Personally chest size has not been much of a problem to me but I had to do alot of work on my triceps and delts to get my bench weight moving in the right direction.

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