Chicken Chest
- Thread starter NAIR
- Start date
powerlifter
New member
If your natural, that's WAY to much work. I have made gains with four to six work sets for my chest once a week.
PJT
New member
I have always liked this routine...
Flat Bench (Barbell): 2 warm up, 4 work sets
Incline Press (Dumbell): 3 work sets
Cable Crossovers/Pec Dec: 3 work sets
I'm all natural here and the exact opposite of you, my chest is by far my best body part in terms of size and strength and it's tough to get my arms/shoulders to catch up. I switch my routine up quite a bit, but always come back to that one. Go heavy on the Flat Bench w/a spotter and with the Incline and Flyes, reduce the weight and concentrate on strict form for 6-10 reps.
Flat Bench (Barbell): 2 warm up, 4 work sets
Incline Press (Dumbell): 3 work sets
Cable Crossovers/Pec Dec: 3 work sets
I'm all natural here and the exact opposite of you, my chest is by far my best body part in terms of size and strength and it's tough to get my arms/shoulders to catch up. I switch my routine up quite a bit, but always come back to that one. Go heavy on the Flat Bench w/a spotter and with the Incline and Flyes, reduce the weight and concentrate on strict form for 6-10 reps.
Last edited:
Get_Swole
MuscleChemistry Registered Member
pjt i love that suggestion thats my chest workout exactly i would try that bro and when you work try dumbells switch it up if you havent already shock the muscles. Also dont try to use alot of weight as youll push too much with your tris work on squeezing your chest so hard it feels like its gonna rip.
supermannpc
New member
i would tell you to do more incline
i would do flat incline then dumbell incline
followed by flat
then incline flyes
then peck deck
i would do flat incline then dumbell incline
followed by flat
then incline flyes
then peck deck
Reptile8030
New member
pushups man, do pushups. pushups build the chest the most..more than any lift will do
S
saudades
Guest
You are like me. I also am a hardgainer and have had a hard time getting my chest and legs to grow. I started using BigA's routine, and then switched to using a routine based on what is call HST (hypertrophy specific training), and I'm now starting to get some significant size on my chest. I'm focusing on my weak bodyparts one by one with this method and am hoping to get my legs growing faster too.
The HST method is sort of similar to the training routine that BigA outlined (on a sticky in this forum). The main thing I notice with both of these routines is a decrease in the amount of volume. Workouts for me used to take an hour and a half, but with these workouts, you can be finished in 45 minutes to an hour.
For ectomorphs, too much volume is going to be detrimental. When I started BigA's routine, I finally started to grow, and then when I switched to the HST routine that I do now, I grew even faster. I highly suggest any ectomorph try either BigA's routine or the HST method.
The HST method is sort of similar to the training routine that BigA outlined (on a sticky in this forum). The main thing I notice with both of these routines is a decrease in the amount of volume. Workouts for me used to take an hour and a half, but with these workouts, you can be finished in 45 minutes to an hour.
For ectomorphs, too much volume is going to be detrimental. When I started BigA's routine, I finally started to grow, and then when I switched to the HST routine that I do now, I grew even faster. I highly suggest any ectomorph try either BigA's routine or the HST method.
Reptile8030
New member
Not just pushups, here for example, now this is a little over doing it, but my chest is pretty big, I think: Flat bench, incline, decline, flys, pullovers and then pushups: wide, narrow, and regular. Do the pushups for like 5x 10 to start and gradually add more sets as the weeks go by.
slimm
New member
You're definitely overtraining bro. Start with one warm up set and 3 working sets for the first exercise (bench press/dumbbell press). The next exercises (incline and decline) only do 2 working sets, and you're done. If you have a Hammer Strength machine at your gym then definitely do that every other week. Good luck.
S
saudades
Guest
sandiego said:
Not necessarily. More training doesn't always equal more gains, even while on gear. The gear only helps you recover more quickly. The HST routine does let you set your volume, though you don't want to overdo it since it is a full body routine, not bodyparts split up into different days.
S
saudades
Guest
sandiego said:
If you do you chest routine three days a week, it will work if you follow for that routine the reps and calculated poundages as outlined in the HST program from week to week. I actually started out using HST the same way, with my chest exercises only. I had such good results that I decided to do it with the rest of my exercises as well.
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