Chest size gain

R

Rems1

0
Hi!
I've spent 3 hours reading the forum and couldn't find direct answer to my questions.
So please help!!!

1.
What is better to gain mass and size of chest :
four sets of heavy weight and small number of reps (4 - 8)
or
four sets of medium weight and large numbet of reps (10-15) ?


2.
Should weight
stay constant in each of sets
or
increase (130 lbs, 140 lbs, 150 lbs)
or
decrease (150 lbs, 140 lbs, 130 lbs) ?
 
1. 4 sets heavy weight low reps
2. any of the three options that work best for you.

my favorite method is an adaptation of reverse pyramid. I take the heaviest weight I possibly can lift for 8 reps, and squeeze out 8 reps. then on set 2, I adjust the weight depending on how set 1 felt - if I feel i can manage the same weight again, i leave it, if I know i will only manage a few reps, i decrease the weight and do 8 reps. I repeat this for four sets.
 
Which kind of lift or exercise is best for increasing chest size though?
I have been using my bench with no incline (it is awkward to use this bench on an incline without a spotter), but have recently tried it with an incline.... with an incline I seem to feel it in my chest more. Is a greater incline on the bench the way to incease my chest?
I also have a chest expander (elastic stretchy thingy magigy), but this thing doesn't appear to do anything for me.
What about chinning or press ups?

just what do I need to do to increase chest size?

Thanks for any assistance ;)
 
Lifting on an incline (or decline) will stimulate the muscle differently than on a flat bench. So yeah, using a variety of exercises will help. Try chest fly's instead of your stretchy thingamajig. And chin ups/ pull ups will work your back and biceps...which is important for a healthy, balanced, symetrical shape...but won't help with your chest. Push ups (again, use variety) will.
 
Thanks, I agree that I definitely need to add more variety to my work outs. I will need to look into setting myself a solid but varied workout and making a note of what I want to do before hand, instead of just lying on the bench doing the same lift over and over. Chest fly's will make a good addition.

Thanks for your advice ;)
 
I wish there was an ideal 'best' answer for gaining size in the chest. Bottom line: Beginners can probably start anywhere for a repetition range 5-12. A true beginner doesn't need to perform 10 different chest exercises initially to see results. Start with 2-3 exercises. Then, as you progress in your training, add more variety for hypertrophy and focus on multiple sets of various exercises (incline, decline, flies, flat, DB, BB, etc.). When you plateau, try pyramids, drop sets, to name just two.

Also, when you plateau, try increasing the load and decreasing the reps. So when 10-12 stops working for chest hypertrophy, go for 6-8 or 4-6 repetitions per set.
 
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When advanced you find by lowering the reps and highering the weight is the only way down off the plateau to give you a chance to climb the next hill.
 
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