How To Build A Massive Chest

How To Shock Your Chest To Infinity

Close your eyes and picture this: Your chest rises , clenching into a searing knot of muscle, popping your shirt buttons off one at a time.

How would it feel to have pecs that massive, brawny and powerful? Three words: Pretty Damn Good !

As you would realise, that kind of size and thickness isn't build without a lot of effort and knowledge. Even when clockwork consistency in the gym won't totally do the trick, as you can't keep using similar amount of intensity, reps and sets at your workout after workout and expect to see major difference in your physique.

Remember this: NO PAIN, NO GAIN. 

Exposed

1. "Primping the pump"

Why do it:
This method is done by training a muscles two days in a row and although it may sound extreme, which it does. So, you can only do this for a month, then step away from it for a few months. This method involve a high-rep sets in the first day to prompt the muscles to absorb more nutrients for a heavy workout session on the next day.

What to do:
Firstly, pick two consecutive days to train chest. On the first day, perform only single joint exercise, isolation exercise from at least 4 different angles with 25-30 reps. Do about 16 sets, without going to failure on each of them. So, choose weights that are able to serve your purpose.

The next day, after consuming abundance of carb and protein. Go as heavy as possible with strict form. Do 6-10 reps and train to failure on all the compound exercise.

2. Rest- Pause method

Why do it:
This rest-pause method basically enables you to pump more reps than you would normally be able to with a given weight in a given set.  For example, your 6-rep max on the bench press is 250 pounds. So, you are able to perform more reps in total by doing 2-3 reps per set, resting for a short period of time, doing 2-3 more and repeating this until you reach your desirable total reps (20 or more).

The benefit of this method is to perform more work and thus overload the muscle in an attempt to tear down those muscle fibres to stimulate more muscle growth.

What to do:
Choose a weight that's approximately your 5-6 RM. Do 2-3 reps at a time, rest for 20 seconds, repeat the movement, and go as high as 40 total reps.

3. Drop sets

Why do it:
With the rest-pause technique, you extend your set by giving yourself more rest period in between sets, but doing some fucking good hardcore drop sets, in which you don't rest at all is just what your pecs need to grow. This is because by overloading the pics with continuous sets will really shock your muscles.

What to do:
On the flat / incline bench presses, choose a weight that you are capable of doing it for 8 reps. Complete the set as usual, but instead of stopping, immediately go back tot he rack and take a pair of dumbbells that are 20 pounds lighter and rep those to failure. Proceed down the rack in 20 pounds increment, going to failure with each weight until you are literally using pussy-ass weight like 15-20 pounds.

Repeat this 2-3 times total as your last sets for compound exercise that day.

4. Partial Press

Why do it:
If you stop a set due to your inability to complete a full rep, you are not pushing your muscles to its true limit but if you continue with partial reps, you will know that you have taxed the muscles to its ultimate limit.

For chest, partial reps are great on smith machine presses or other chest press machine.

Since the triceps play a vital role in the upper part of the ROM (range of motion) when pressing, you often have to end the set when the triceps fail but not the chest. I have seen countless people in the gym doing bench press but they are not lowering the bar low enough to activate their pec muscle, hence they are either working their triceps (which i doubt) or their ego. So, lower the weight just before it lay contact with your body and decrease the weight if you are unable to do so.

By doing reps in the lower half or 3-quarters on your bench press ROM, your tricep are no longer the limiting factor and you can take your pecs to full fatigue.

What to do:
On the last set of the bench press, go to full ROM failure, then continue doing reps in the lower half to three-quarters of the ROM ( stop before full extension) until you can no longer in your will push the weight to the halfway point.

5. Welcome Additions

Why do it:
Shocking the pecs into growing can be as easy as adding some other additional exercise to the mix. There will come a point when you focus too much on the bench press (main exercise) that you neglected 4 important chest exercises.

What to do:

• One-Arm Machine Press
• One-Arm Dumbbell Flyes
• Barbell Pullover
• Clap Push-Up

6. Finishing With Push-up

Why do it:
Majority of the bodybuilders seem to take advantage of the one chest exercise we all started out doing push-ups mainly because you are able to bust out 30-50 reps without breaking a sweat with some decent chest strength.

But that won't be the case at the end of a brutal chest workout. You will fry all areas of your chest by finishing your workout of the day with some push-ups by pushing fatigue to the limit.

What to do:
As soon as you are done with your last exercise for chest. Find a flat bench, get into a push-up position with your feet on the bench and your hands on that floor. Pump out as many reps as possible to tear those upper pecs, then immediately drop your feet to the floor and go to failure on standard push-ups to torch those middle pecs. After that, put your hand on the bench and feet on the floor to blast those lower pecs.