It seems like every guy wants to grow his pecs.
The problem most people have is that their plan/workout is weak.
Your workouts aren’t good enough for growth.
Most people are too obsessed with going heavier instead of doing more work.
As in training with more volume.
Volume training will build muscle mass and it will burn calories.
You can still go heavy.
People use this program with sets of 6 if you want to as well.
To grow your chest faster you have to up your pressing volume.
Start doing the lncline bench press 3 x per week.
3 x per week is enough volume to force growth.
Then, add guillotine on flat bench press too.
Regular bench press too.
You’d start with 10 sets of 10 on incline barbell press.
Then you perform 10 sets of 10 on guillotine flat bench.
5 on regular traditional flat bench.
This pressing volume will make your chest grow.
This is not a heavy weight program.
This program will keep your volume high and weight moderate.
Light weight is different than moderate weight.
Moderate weight for high volume will grow muscle.
Light weight won’t.
It should be hard to complete for 10 sets of 10.
You need to make sure you’re executing the exercises correctly.
On the incline press make sure to stretch the chest on the eccentric.
Take the barbell just below the chin.
Any lower will only activate more front delt.
Keep the rep range 10-12.
I was able to do 225 for sets of 10.
When you train like this you will want to quit halfway through.
When you’re doing all of this work it can be difficult to stay focused.
During these moments remember why you started and what your goal is.
Focus is important if you’re chasing success.
You can’t be good at abc if you suck at a.
You want to keep doing the stuff that matters.
If you’re training to build your body, what matters is going to the gym and eating enough food to support training and muscle growth.
When you’re scared to eat you’ll have trouble making gains.
The chest growth you’ll get from training this way will be incredible.
People who don’t grow with this style either don’t eat enough or they have shitty genetics.
If you take your foot off the gas pedal with this training style you won’t succeed.
Keep your mind on your goals and fight to accomplish them.
You want a bigger chest, and in this case you can grow it.
All of these pressing exercises will help you grow your front delts too.
There are people out there who can’t grow their pecs and this material is for you.
Here’s the program:
Chest growth training: Train chest 2-3 times per week
Chest and delts workout 1:
Incline bench press: 10 sets 10-15 reps
Flat bench: 8 sets 10-12 reps
Decline dumbbell bench: 3 sets 12 reps
Dumbbell pullovers: 3 sets 15 reps
Side lateral raises: 5 sets 12 reps
Rear delt rows: 5 sets 20 reps
The most important exercises on this are the bench: incline and flat.
Back and chest:
Dead-lifts: 5 sets 6-8 reps
Pull ups: 5 sets failure
T bar rows: 5 sets 12 reps
Incline bench press: 5 sets 8 reps
Dumbbell incline press: 5 sets 10 reps
Cable cross overs: 5 sets 15 reps
Workout 3 Chest:
Incline bench press: 10 sets 10 reps
Dumbbell flat bench: 5 sets 12 reps
Decline barbell bench: 5 sets 12 reps
Dips: 5 sets 12 reps
Dumbbell pull overs: 5 sets 8 reps
There you have it.
Stick to the plan as written and expect to see your chest make huge strides.
This program has a ton of volume so make sure to eat enough calories.
You shouldn’t be suffering in the gym either.
These need to be weights that you can lift.
By training with weights you can actually lift, you’ll get stronger over time.
This will also help you to prevent injuries.
If you’re injured you’re useless.
The pressing volume will also grow your front delts.
Growing any muscle group requires energy and focus.
Focus your energy on growing your chest muscles.
Train every other body part on maintenance or whatever you guys call it now.
To bring up a weak area you need to make it a priority.
Most people just passively allow their bodies to have weak points.
This is a mistake.
With time and focus you can bring up any body part.
Your body in this case will also need calories to support growth.
Don’t expect to make chest gains if you’re eating small.
Eat big and focus on increasing your caloric intake.
When you increase your calories and your training volume you’re going to grow in size.
Eat nutrient dense food:
- Steak, eggs, white rice, chicken, beef
If you focus on eating these calories you’ll add noticeable size.
People would rather not eat these foods.
These foods will make you grow.
Divide the meals like this.
3 whole eggs cooked in butter or olive oil, 3 strips of bacon
1 serving of veggies, 8 ounce steak served with 2 cups of white rice.
3 whole eggs and 5 egg whites
Veggie serving, 8 ounce steak, with 1 cup of white rice
Chicken breast or chicken thighs
Following the diet system this way will allow you to eat the most without gaining excess body fat.
You’ll get plenty of protein and fat and some carbs.
Don’t overdo the carbs.
Overeat the fats and proteins and keep the carbs moderate.
This will lead to leaner muscle gains.
Make sure to eat your steak and white rice meal post workout.
This will give you the right amount of carbs and protein post workout.
A lot of people like eating leaner meats post workout.
That’s correct thinking.
In this case, we’re eating to grow.
Eating steak and rice post workout can help with that.
Eat your meals and show up to the gym.
If you can do that you’ll make gains.
Steaks have good nutrients that will help you grow new muscle.
You’ll feel a boost in testosterone if you eat like this too.
Keep your mind on your goal and move toward the end.
Keeping your eyes on the prize will bring it to you faster.
You want a bigger chest.
This article has given you the blue print to grow it.
Make the choice and execute.
You can’t quit.
If you decide to do this program give it at least 2 months before bashing it.
A lot of people will whine about the training volume.
I want you to think of something bigger.
Think of how great it’s going to be when you accomplish that end result.
Getting to the end is about executing this plan and following through with an effective diet.
An effective diet will give you the energy necessary to train hard and grow your muscles.
Tips to succeed on this program:
- Keep it simple: Either do the incline bench for 10 sets of 10 or the flat.
- Don’t make any excuses: either do it or don’t
- Focus on the end goal.
- Eat enough calories to support muscle growth.
- Make sure you’re using weights you can handle.
- This isn’t a strength program, focus on the pump and getting enough volume in.
If you can follow the tips I just outlined right now you’ll be able to advance with this chest training program.
A lot of people will be able to advance when they start using this program.
Stay focused and use correct form if you want to grow.
How you lift the weight is more important than the weight itself.
If you can focus on squeezing the muscle and making it do what you want you’ll grow.
Keep all of your thoughts on the task at hand and on the information that you’re giving the public.
This will help you reach your goals faster.
You need to remember that accomplish goals takes a specific system.
How to Accomplish Goals:
Pick one goal and focus all of your energy on accomplishing that goal.
Thank you for reading.
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