How To Get A Bigger Chest

1. There’s no need to do dips and presses in the same workout. Just pick 1 and do 4-to-6 sets of 4-to-12 reps using a weight heavy enough to only allow you to do 4-to-12 reps.

2. If you want to do a variety of dips and presses in your chest workout then limit your workout to a total of 4-to-8 sets so for example…

  • You can do 3 sets of dips & 3 sets of bench presses or…
  • You can do 2 sets each of Incline, Flat & Decline Bench presses.

3. You only need to work out your chest 1-to-2 days per week for a bigger chest.

  • As your chest gets much bigger & stronger you may have to work out your chest less than once a week but if you’re a pure beginner that’s weak who’s never done a lot of chest training…
  • You may be able to get away with training your chest up to 3 days a week while still progressively getting stronger each chest workout by using heavier weights, doing more reps and/or sets.

4. Save chest flyes for the beginning or end of your chest workout

  • You can pre-exhaust your chest muscleswith chest flyes before dips and presses for a better chest workout or…
  • You can do flyes at the end of your chest workout to further tone & define your chest.

5. Keep a training log so you can keep track of how much weight, sets & reps you’re doing so you can keep beating your last workout to help you get a bigger and stronger chest faster so for example…

  • If you did 5 sets of 10 reps using 225 pounds on the bench press then the next time you workout you want to beat your last workout by…
  • Doing at least 6 sets and/or…
  • Doing at least 11 reps and/or…
  • Using more than 225 pounds.

6. Don’t overtrain or try to work your chest more than 2 times a week (more is NOT better) and it won’t help you get a bigger chest faster because your chest muscles need to rest and recover so they can grow and…

  • If you’re at a point where you’re working out your chest more than 2 times a week but…
  • You’re using the same amount of weight, reps and sets each workout then you’re wasting your time because you can’t get bigger & stronger doing the same workout over & over without using more weight, reps and/or sets so…
  • Make sure that you rest long enough (at least 2-to-3 days) in between chest workouts so you can beat your last workout by using more weight, doing more reps and/or sets &…

 

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