[eshban]

there are four portions of chest:

upper, lower , outer chest, and inner chest.
currently i am in size gaining phase and i have low mass on my chest.
So on which portion of chest i will do the workout.

Can i do workouts for all portions (upper, lower, outer and inner) to increase my chest mass, and which chest workouts i will do to get maximum benefits

thanks

[ZackKnight]

go heavy and go from db to bb and cycle btw those for a while. go heavy and make sure that u have good form.

search "russian powerlifting workout" on here and u should find a good thing i wrote up about it.

[mr_bhana]

I like to restrict my machine usage, besides cables.

Bench press, dumbbelss, Flyes and Crossovers all work good

[Moro]

Im a big believer in hitting the chest from all angles for the best looking chest my workout maybe good for you:
Bench press
Incline db or bb press
decline dumbbell press or cable flyes
Close grip bench press

I know that close grip targets more your tri's but it still hits the inner chest and you will be surprized how many guys lag there.

[rdobson]

can't forget dumbell pullovers...its one of my my favs for sure

[browner93]

I lost a bunch of weight about 2 years ago, I had some saggy boobs for a while and now my chest has gradually turned hard, the only problem is that the bottom turns kinda wrinkley b/c of the access skin, I was doing the decline bench with a bit of improvement, but any other suggestions?

[liftalot]

Originally Posted by eshban

there are four portions of chest:

upper, lower , outer chest, and inner chest.
currently i am in size gaining phase and i have low mass on my chest.
So on which portion of chest i will do the workout.

Can i do workouts for all portions (upper, lower, outer and inner) to increase my chest mass, and which chest workouts i will do to get maximum benefits

thanks

Stay with compound midrange movements like flat and incline if you want mass.

don’t waste you’re recovery ability with so called shaping movements like Flyes and cable crossovers, use them, if you must, when you have the mass.

2 sets incline and 1 flat is plenty if you’re training with the correct intensity more dose not mean bigger chest it just means more recovery.

[under construction]

Originally Posted by liftalot

Stay with compound midrange movements like flat and incline if you want mass.

don’t waste you’re recovery ability with so called shaping movements like Flyes and cable crossovers, use them, if you must, when you have the mass.

2 sets incline and 1 flat is plenty if you’re training with the correct intensity more dose not mean bigger chest it just means more recovery.

With this plan in place how long would it be before you hit chest again?

[liftalot]

Originally Posted by under construction

With this plan in place how long would it be before you hit chest again?

one body part once a week.

[under construction]

maybe im reading it wrong are you telling him 3 set total and youre good for a week?

[liftalot]

Originally Posted by under construction

maybe im reading it wrong are you telling him 3 set total and youre good for a week?

Yeah dude totally!! I do the same, train chest every 7 using HIT style training I couldn’t do more if I wanted to, I would seriously overtrain

building muscle is not about how much you can do its about maximizing your recovery using and recruiting muscle fiber to grow back bigger and stronger.

over the years of training natty Iv found HIT works best for me and use it with clients all the time.

so is this strange one this board!!! do you all just do the good old height volume more it better approach 20 flat 20 sets incline?

[under construction]

generally Im a 12 set for chest guy if only training once a week. Im a firm believer in recovery but imo 6 days recovery is too much anablolism for not enough catabolism that you can manifest with 3 sets. Now I used to do 3 sets of 6-10 early in my training career, if you will, but then I would train 3 days aweek eod honestly I had to add more volume to get more results. To each his own I guess