WEEK 144 :: What Is The Most Complete Workout For Building A Huge Chest?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Most Complete Workout For Building A Huge Chest?

For the week of: 1/13 - 1/19
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Building a stronger and bigger chest has many benefits and is often a point of focus for many. Equally important is doing it without injuring yourself.

What is the most complete workout for building a huge chest? Be specific: list complete set, reps, exercises, etc...

Do you prefer using a barbell, dumbbells or machines? Why?

What should you do to avoid injury during your chest workout?

Bonus Question: What bodybuilder has the most complete package in the chest department?

* IMPORTANT: Please make sure your responses are original and not copied from previous topics.

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Don't discuss any other topic in this section. ONLY discuss the question above.

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[sweatbloodtears]

A bigger, thicker, and stronger chest is the goal of nearly every bodybuilder on the planet. Heck, it's a goal for nearly every guy on the planet. Nothing says brawn like a big strong chest. So the question becomes how should somebody go about trying to get it.

Well, the best way to get a huge chest is to hit it hard with a variety of excercises and grips. You have to tax all the fibers in the chest to the max so that it responds and grows. How to do that? Well, I'm here to tell you.

What's the most complete workout for building a huge chest?

The Split:
Alternate between a Heavy week and a Not-So-Heavy week.

Week 1 (Heavy)
In week one the chest is hit with two super intense training sessions to completely tax every part of the chest

Sunday: Chest 1
Monday: Back
Tuesday: Legs
Wednesday: Off
Thursday: Chest 2
Friday: Shoulders
Saturday: Arms

The Split: Week 2 (Not-So-Heavy)
In week two the chest is worked only once at medium intensity so that it has ample time to recover for another two brutal sessions in the next week.

Sunday: Off
Monday: Back
Tuesday: Legs
Wednesday: Chest 3
Thursday: Shoulders
Friday: Arms
Saturday: Off


Workouts In Detail

Chest 1 - Focus on overall mass and strength (Make sure to go as heavy as you can and still grind out the required amount of reps)

Flat Barbell Bench Press (Your strongest grip) 4 sets 12-10-8-6 reps
Incline Barbell Press (Your strongest grip) 4 sets 12-10-8-8 reps
Smith Machine Flat Bench Press (^) 4 sets 8-8-6-6 reps
Weighted Dips * 4 sets 10-10-10-10 reps

* after each set strip the weight off and continue to failure.


Chest 2 - Focus on upper and middle pecs (Go as heavy as possible for the given reps)

Incline Smith Machine Press (Medium grip) 4 sets 10-10-8-6 reps
Barbell Bench Press in Rack (Medium grip)* 4 sets 10-8-8-6 reps
Machine Incline Press 4 sets 10-10-8-8 reps
Machine Flyes (Hold Peak contraction for 5 count) 4 sets 10 reps

* have rack set somwhat high, so that you place more focus on the end of the bench movement, which focuses more on the inner portion of the pecs. You will probably need to add a bit of weight considering the shorter range of motion. Test the waters with this excercise until you find the right weight for your. I'd suggest increasing the weight by only 10% from your regular bench press and adding about 5% more after that until you reach the point where you can fail at about 10 reps. Then add a bit more for 8 reps, and again for 6.


Chest 3 (Overall developement) (Unlike previous two workouts, you'll want to keep the weight at medium intensity. Do a weight where you can do the reps slowly and controled, without failing at the end.)

Flat Barbell Bench Press 4 sets 10 reps
Incline Barbell Press 4 sets 10 reps
Flat Dumbbell Press 4 sets 10 reps
Standing Cable Flyes 4 sets 10 reps


Do you prefer using Barbells, Dumbbells, or machines? Why?

I think it's best to incorperate a mix of the BB's, DB's, and Machines. They each have their advantages and disadvantages. For instance. With a machine, you take all the stabilizer muscles out to play and focus slowly onthe muscle group you are working. Since you don't have to balance the weight, this allows you to overload the muscles with as much weight as possible. Dumbbells on the other hand call more stabalizers into play than normal, thus you can't use as much weight. But working the stabilizers gives you better balance, and greater muscle details. And if those stabilizers get stronger, it can help you move more weight in the end. Barbells are the best of both worlds. You can go pretty heavy, and still work your stabilizers to a certain degree.

Basically, if you want the best physique possible, you should incorperate all three into your workouts, whether it's chest, back, arms or any other bodypart.


What should you do to avoid injury during chest training?

For starters, control the weight on the negative. Don't just let it fall. That's a big no no. If you're using barbells, you can crush your rib cage. If you're using dumbbells, you can tear your pecs. Same with a machine. So control the weight at all times. If you can't control the negative, odds are you're using too much weight.

Also, don't let your ego get the best of you. Lift what you can lift. If you can only get 225 for 8 reps, don't go gung-ho and put 265 on the bar to impress people. Sure, you should be able to getmaybe 4 reps with that. But when you hit number five, it'll be stuck on your chest and you'll be in serious danger and you'll look like an idiot.

Lastly. Use a spotter. The different bench variations are very dangerous. They place large amounts of weight over your head, neck, and obviously your chest. If you don't have a spotter to help you as you get tired, you'll be putting yourself in too much danger. And, if you don't have somebody to spot you, sacrifice a little bit of the weight until you can find one.


Bonus Question: What bodybuilder has the most complete package in the chest department?

Well, isn't that just the question of the ages. It really falls down to opinion, and putting the question into greater focus. If you're talking about all time, then my opinion has to be Lou Ferrigno. He had size, detail, thickness, and upper and middle peck developement. I personally think he had the greatest chest out of any bodybuilder ever.

Now, if you're talking about modern times, I think I'd have to give Johnnie Jackson the nod. He might not be the best bodybuilder around, but his chestis HUGE. Period. It's friggin massive. They're almost cartoonish in their freakiness.

[History in Effect]

The chest is one of most coveted bodyparts that bodybuilders want to make sure is dialed in before a contest. Right after curls are bench press which many perform to get bigger and stronger chest. Without a dense and striated chest, a bodybuilder will fail to place in a top position. Every bodybuilder recognizes the need to have a dynamite chest.

What is the most complete workout for building a huge chest? Be specific: list complete set, reps, exercises, etc...

Incline Bench Press 3x10
Flat bench Flye 3x10
Decline Barbell Press 3x10
Cable Crossover 3x10

Why Three Sets of 10 ?

It is a good starting place for a beginner who wants to beef up his/her chest and make it stronger. Three sets of 10 is good for strength and a beginner as well as an advanced lifter will experience good gains while doing this routine.

1. Barbell Incline Press- The incline bench press is just as good as the flat bench press, but I like to target my upper pecs more. Some people have the lower and middle pecs from doing flat bench, but they lack upper pecs. I choose to use incline to address my lack of separated upper pecs.

2. Flat Bench DB Flye- I choose to add flyes to my arsenal because it helps widen your chest and make it fuller around the outer part of the pecs. Flyes shape those outer pecs to perfection.

3. Decline Barbell Press- I like to work my chest from all angles and by doing decline barbell press I make sure I don't neglect the lower part of my pecs. Many people fail to put this in their workout, but I feel my lower pecs are important in separating it from my upper abs.

4. Cable Crossover- Cables exercise put the lifter under constant movement and also helps shape whatever bodypart you doing. If you want definition and striation in your chest, then cable crossover is the way to go. Arnold and especially Franco Columbu had striated chest from top to bottom

Do you prefer using a barbell, dumbbells or machines? Why?

I prefer switching up things every week and keeping my body fresh. It allows my body to keep growing like it should and not plateau as often. I often add into DB Incline Press or DB Decline Press in exchange for the ones listed. Dumbbells work my stabilizer muscles and also give me a better stretch allowing me to put on more quality muscles. I do use machines, but usually as quality warm-up sets or when I am taking a weight to failure.

What should you do to avoid injury during your chest workout?

I make sure and get quality rest between sets. If I am going for conditioning, I will rest between 45 and 60 seconds. If not, I rest between 90 and 120 seconds. I take in water during those rest sets to keep my body functioning at its best. After chest workouts, I also use hydrotherapy. Hydrotherapy involves alternating between hot and cold water in the shower or bath which allows for recovery and brings more blood into the system. It is very useful. Last but not least, keep perfect form and you will be fine. Sloppy form and you might have pec tear. Form is the key.

Bonus Question: What bodybuilder has the most complete package in the chest department?

This might be the hardest question ever in bodybuilding history. When I think chest, I think of a lot of people. Arnold Schwarzenegger, Franco Columbu, Lee Haney, Ronnie Coleman, Branch Warren, Johnnie Jackson, Markus Ruhl, and so on. I'm old school, so I would go with Arnold according to size and Columbu according to striations and detail in the chest.

[jasonr1982]

When it comes to genetics, I was blessed with a big back, strong shoulders, bulging calves, and some impressive guns. Unfortunately, I was not so lucky when it came to my chest. Therefore, I had to go through a lot of trial and error before i discovered what works for me. And it might not work for everyone, but remember the question is: What Is The Most Complete Workout For Building A HUGE Chest? not a defined chest:

Incline barbell press: 12-10-8-8-6
flat bench press: 12-10-8-6

That's all it takes for my main foundation of mass! I don't let my ego dictate how much weight I should be lifting, and I don't rest more than a minute between sets... ever! I don't do declines in this routine because I want the main emphasis to be on my upper chest.

Do you prefer using a barbell, dumbbells or machines? Why?

After 2 months of doing the above routine I change to this next routine for one month, which puts more emphasis on definition:

Incline dumbell press: 15-12-10-8-
seated cable-press station (straight press): 15-12-10-8
dips (no added weight): 20- 20- 20- 20

I find that after developing a foundation of mass, this one really brings out some deep cuts and definition. That is because cables and dumbells allow for more range of motion then barbells, which allow for heavier weight. I use a higher rep scheme for dips and don't use weight, this way I get some deep cuts in the bottom of my chest without the unwanted bulginess that decline presses develop. Both of the above are trained once a week, and another trick I learned is to train shoulders and triceps 4 days before chest, to give them the recovery and strengh to help me train chest harder. Now here's the real muscle-fiber shocker: After doing this for 3 months, I take a solid week of doing NOTHING BUT PUSHUPS every other day! I'll do inline pushups, straight pushups, with or without the "perfect push up" grip, and use the swiss ball to challenge my stability. This taps into different muscle fibers, and can really shock your chest into breaking barriers!

What should you do to avoid injury during your chest workout?

I ALWAYS stretch my shoulder joints first, and then warm up with an unweighter barbell. I like to use 5 pound plates and do shoulder rotations in different directions untill I feel like my shoulders are nice and loose. The warm up is really important, too, in order to prepare the chest for the brutal attack its about to take. Another important thing to remember is to never land the bar too close to the shoulders, because that can lead to a rotater cuff injury, which takes FOREVER to heal! Not only that, but that takes the focus off of the chest and over-involves the shoulders. Also, have you ever had the experience of having a spotter who barely helps you enough to where the weight (which was too heavy for you to begin with) takes about a minute to get back on the rack? Notice how your pump just went flat? Moral of the story is get a competent spotter and don't aim too high, because the result will be an instantized overtraining effect and/ or injury.

Bonus Question: What bodybuilder has the most complete package in the chest department?

I would have to say that Ronnie Coleman is the king when it comes to chest.

[Lynx_Lightning]

What is the most complete workout for building a huge chest? Be specific: list complete set, reps, exercises, etc...

A well developed chest is a staple of a complete physique, and is often emphasized in a workout split. The pectoral muscles are one of the large muscle groups of the body, and as such have a lot of potential, but require focus to hit effectively.

In order to build a wide, complete chest, exercises must be selected that work the chest in isolation and in conjunction with other muscles. Stretch overload and constant tension go a long way towards the development of a wide, striated chest.

Any pectoral routine would be incomplete without a heavy pressing movement. This will pull supporting muscles into the equation, which triggers a release of anabolic hormones. In this case, the incline press was chosen. Although weaker than the flat bench press, puts more stress on the upper pectorals, as opposed to the anterior deltoid, which is prone to overtraining. In this case, two rest-pause sets are used, instead of 3-4 normal sets. The aim here is to tax the muscles to the limit with heavy weights, which will require the stimulation of the Type II (fast twitch) muscle fibers, which have the greatest potential for growth. The rest-pause sets will extend the length of the time under tension, which will fatigue the Type I (slow twitch) fibers as well, and spur them to growth. The movement of heavy weights will also help to improve the nerve-muscle connection, which will help stimulate growth. Perform 8-10 repetitions, rack the bar and rest for 20 seconds, and do as many reps as possible, rack the bar yet again, rest 20 more seconds, and do as many reps as possible. This is considered one set.

Stretch overload has been shown in studies to increase muscle mass significantly, mostly through hyperplasmia, or an increase in the number of muscle cells present. Stretch overload will also help to develop striations in the pectoral muscles. The best exercise for activating the stretch overload reflex is the dumbbell fly, as it will leave the muscle fully extended at the end of the eccentric portion of each repetition.

Constant tension has been shown to exclude blood from the muscles during the execution of the exercise, which causes the body to overcompensate afterwards and pull excess blood into the muscle (what is known as the ?pump?). Since muscle is only 1/3 contractile tissue and 2/3 fluid and stored glycogen, this pump will increase muscle size significantly, especially when combined with the progressive overload of the stretch reflex. Cable flies or cable presses will keep constant tension on the muscle to accomplish this.

Vince Gironda recommended dips for chest development. Vince Gironda style dips are a good way to isolate the pectoral muscles and apply heavy weight directly to them. However, the dips must be done on a straight bar with a 33? or greater grip, chin tucked to chest, and legs flexed forward slightly at the hips. Otherwise, the triceps and shoulders will be activated as well. This exercise will help to develop the lower part of the pectorals.

To finish off the workout, do a set of plyometric pushups (where you launch explosively up on each rep so your hands leave the ground). The quick muscle stretch-shortening cycle involved in this exercise will add a new dimension to growth.

At the end of the workout, it is important to include the often neglected component of stretching, to loosen up the facsia and allow the muscle room to grow. First, grab some dumbbells and position yourself at the starting point of a fly, and allow your muscles to relax. Hold this for 30 seconds for a serious pectoral stretch. Throw in some doorway stretches and across-the-chest arm swings and you are good to go.

Speaking of Vince Gironda, part of building a huge chest is to work the rest of the body to project the illusion of an even larger chest. Remember, no part of the body exists in isolation. A wide back (from pull-ups, rows, pulldowns, etc.), cannonball shoulders (from lateral raises and military presses), and a trim waste (from cardio and abdominal exercises) will project the illusion of a truly impressive chest.

Since no body part exists in isolation, it is advisable to perform other heavy compound lifts, such as squats, deadlifts, cleans, etc. These will stimulate the release of anabolic hormones which will spur muscle growth throughout the whole body.

A sample workout for the chest might look like this:
Incline Barbell Press: 2 rest-pause sets starting at 8-10
Dumbbell Flies: 3 sets of 8-10
Dips: 2 sets to failure
Cable Flies: 2 sets of 12, do a drop set or X-rep set at the end of the second set to keep tension on the muscles
Plyometric Pushups: 1 set to failure

Overall, there are 10 sets directed at the chest, which it should handle once per week without risk of overtraining. Add another set of dips if you need more volume, or remove the pushups and one set of incline presses and dumbbell flies if you need less.


Do you prefer using a barbell, dumbbells or machines? Why?

Personally, I prefer dumbbells to barbells, as they engage the stabilizer muscles more than either barbells or machines, even though it cuts down on the amount of weight that can be lifted. For really building mass, however, the removal of the stabilizer muscles will allow for heavier lifting and thus more mass gain.

What should you do to avoid injury during your chest workout?

One of the main causes of injury during any workout regime is a failure to attend to supporting muscles that are designed to protect the body. Bench pressing and other chest exercises place stress on the shoulders and spine, so caution must be taken to avoid overtraining or otherwise injuring these muscles.

A common source of injury in chest training is the shoulders. The anterior deltoid is worked heavily in pressing movements, and can be easily overtrained by the addition of too many front raises and military presses on the shoulder day. When training heavy for the chest, it may be wise to cut front raises from your shoulder workout.

The rotator cuff, a cluster of small muscles around the shoulder joint designed to stabilize and assist the surrounding muscles, is a chronic source of sports injury. It may be wise to train it with forearm adductions and abductions during the light phase of a periodized workout cycle to help prevent injury during the heavy phase.

The deep abdominal muscles are designed to contract and protect the spine during physical activity. Improper form during pressing movements (which should not be a problem) can result in spinal injuries if the abdominal muscles are weak. Any serious workout routine should include sufficient abdominal work to prevent injury.

Of course, proper form is key to injury prevention while exercising. Never lift more than you can handle. The bench press is often used as a marker for how strong a person is, so the amount a person can lift is often embellished. Pushing movements, such as the bench press, can be very dangerous if too much weight is lifted. The eccentric phase of motion must always be performed in a controlled manner, or else injury can occur. I have personally damaged tendons in my elbow from dropping dumbbells during a press. A spotter is key to not becoming trapped under a weight you cannot lift, and no pressing movement should be done without supervision.

Bonus Question: What bodybuilder has the most complete package in the chest department?

I would have to say that Vince Gironda has the best pectoral definition of any bodybuilder, past or present. He has size, definition, and separation. His pectoral muscles continue with their size and definition all the way up to the shoulder. There is a reason he was often considered ?too defined.?

[timdh3000]

Building a stronger and bigger chest has many benefits and is often a point of focus for many. Equally important is doing it without injuring yourself.

What is the most complete workout for building a huge chest? Be specific: list complete set, reps, exercises, etc...

Warm-up

Exercise.................Sets....Reps.....%1RM.... ..Rest.......Tempo

Barbell Bench Press_1-3___15*____40-50%___2-3**___1/0/1^

*Do not pre-exhaust the muscles, just warm-up.
**Minutes of rest between sets.
^(1 second Down/0 second Pause/1 second Up).

Most Complete Workout for Building a Huge Chest

Exercise.............................Sets..Reps... %1RM......Rest.....Tempo

Barbell Bench Press_________3*__ 4-6^__70-90%__ 2-3____1/0/1
Incline Barbell Bench Press___3*__ 4-6^__70-90%__ 2-3____1/0/1
Dumbbell Flyes_____________2___ 4-6^__70-90%__ 2-3____1/0/1

*During the last set, perform a drop set. DROP SET: Perform 4-6 repetitions (until failure) and then drop the weight to a weight you can perform for 4-6 more repetitions (until failure) and then drop the weight again and perform 4-6 more repetitions (until failure).

^Perform each set until failure but within the repetition range.

Do you prefer using a barbell, dumbbells, or machines? Why?

All three can be effective resistance training modes for building a huge chest. It is all about user preference. If you?re a dumbbell guy or gal then use dumbbells or vice versa. If you just can?t make up your mind and love all three of them then use a combination of all three.

What should you do to avoid injury during your chest workout?

1) WARM-UP: I recommend that AT LEAST 15 warm-up repetitions be performed before beginning the actual workout.
2) NEVER BOUNCE: Bouncing is dangerous and can impair your technique. Nobody wants a broken sternum.
3) IF IT HURTS, DON?T DO IT: If you experience an unusual pain or something just does not feel right during training, than stop training.
4) RECOVERY: Get adequate rest, practice good nutrition, and let your muscles FULLY recover between workouts. Remember, delayed onset muscle soreness (DOMS) increases your chances of injury during a workout.
5) ALWAYS USE A SPOTTER: Enough said.
6) PRACTICE GOOD TECHNIQUE: Do not bounce, do not hyperextend your back, and make sure you always have 5 points of contact (both feet on ground, butt on bench, upper back on bench, and back of head on bench).
7) BREATH: Oxygen is good!
8) USE COLLARS (Barbells only): If the plates slip off you could cause injury to yourself and others.

Bonus Question: What bodybuilder has the most complete package in the chest department?

Dexter Jackson has the most complete package in the chest department. Look at the guy, he is near perfect.

[aaaaa55555]

What Is The Most Complete Workout For Building A Huge Chest?

Building a stronger and bigger chest has many benefits and is often a point of focus for many. Equally important is doing it without injuring yourself.

What is the most complete workout for building a huge chest? Be specific: list complete set, reps, exercises, etc...

The most complete workout for building a huge chest has to include different movements to stimulate all of the aspects of the pectoral muscles. Because this often involves different moves, from different angles, using different equipment, many people tend to go overboard and do to much. This leads to overtraining which in turn leads to no results.

The ideal chest workout involves hitting the whole chest while not overworking yourself:

Flat Barbell Bench Press 4x8
Incline Dumbbell Press 4x6
Decline dumbbell fly 3x12
Cable crossover 3x10

this workout uses a variety of training equipment to hit the whole chest quickly and effectively.

Do you prefer using a barbell, dumbbells or machines? Why?

I personally prefer to use a variety of equipment. Most of the time I start with a compound barbell move, (flat barbell bench press) because you can usually use the heaviest load on them. I then move on to a compound move with dumbbells (incline dumbbell press), which allows you to use a good load while continuing to stimulate the muscle. Lastly, to finish off and isolate the muscle, I like to use machines or light dumbbell moves (decline dumbbell fly, cable crossover).

I feel that this mix of equipment allows me to hit the pecs very intensely and effectively.

What should you do to avoid injury during your chest workout?

Avoiding injury is very important--being injured means your progress will stop and you will be in constant pain. To avoid injuries, cautions must be taken both before and after workouts.

Before the workout, its very important to warm up all the muscles that will be involved in the workout. Many believe that you should stretch before workouts, but this has actually been shown to cause more injuries.

After the workout has started, each movement should be started lightly and the weight should be gradually increased until the desired load is reached.


After the workout is complete is when you actually want to stretch--it helps your muscles cool down and will prevent DOMS (muscle soreness).

Bonus Question: What bodybuilder has the most complete package in the chest department?

The bodybuilder with the all time best complete chest is Franco Columbo. While he may not match the sheer chest size of Arnold or Ronnie Coleman, his symmetry, striations, and separation is unrivaled by anyone else.

[cm45]

1.) There is no such thing as the perfect workout your body needs varation to avoid stagnation.
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2.) Stick with Free weights (Barbells and Dumbbells), and compound movements (Presses). Use a controled 2-0-1 tempo (2 seconds down and 1 second up). Vary your rep ranges when you cycle your routine 4-6 or 6-10 rep ranges. Make sure you stretch the chest before training.

Sample Routine #1:

*Rest 1-2 mins between sets*

1. Incline Barbell Press 4x6-10 (2 warmup sets)

2. Flat Barbell Press 3x6-10

3. Dips (Chest Version) 2x6-10

This is just a sample routine in order to truly engage the chest you must vary the exercises and rep ranges every 8-12 weeks as I stated above. When putting together a chest routine remember these 3 simple guidelines.

#1 Guideline) The first exercise of your chest routine should be ether the flat or incline press. Which you choose depends on which part of your chest you feel is lacking the most. If it is the upper chest you would start your routine with the incline press and vice versa.

#2 Guideline) When you put together your chest routine stick with no more than 3 exercise all compound. How many sets you do varys but usually 12 is the MAX amount a natural lifter should do for the chest start with 7-9 (not counting warmups) and see how your body responds and adjust to your preferance.

#3 Guideline) Exercises you should stick with when putting together a chest routine: Flat Press (Barbell or Dumbbell), Incline Press (Barbell or Dumbbell), Decline Press (Barbell or Dumbbell), Weighted Dips (Chest Version). Stay away from Machines or Isolation exercises.

So heres a second Sample Routine to give a good idea.

1. Flat Barbell Press 4x6-10 (2 warmup sets)

2. Incline Dumbbell Press 3x6-10

3. Decline Barbell Press 2x6-10

*TIP* When doing Dumbbell Presses (Flat, Incline or Decline) position the dumbbells so that they are almost making an upside down V this will take work off the delts (secondary muscle) and put more stress on the chest.


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3.) As I stated above stick with free weights (Barbell and Dumbbells) Weighted Dips (Chest Version) are also an excellent chest exercises and should be cycled into your chest routine. Stay away from isolation exercises such as DB Flys, Pec Dec, and Cable Crossovers. In my opinion isolation exercises are for those who are advanced bodybuilders and who have already built a great physique. Compound exercises are what will make your chest grow.
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4.) One, Make sure you stretch the chest. Two, warmup light weight. Three, control the weight. Four, (Barbell press) DON'T bounce weight off chest. Five, Have someone spot you on heavy sets.

*TIP* try to stretch chest between sets since you will be resting 1-2 mins.
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5.) Mike Katz had one of the best pecs of all time

[supahstar]

Many people think that doing a whole bunch of exercise for chest will get them a huge chest but only two to three exercises will do for the chest.. Chest are easy to train and can easily opver trained also.