Training advice!!

[Kodeman]

Hey forum!!
I'm a new member to this forum and have been reading what you guys have been saying and can see that you guys know what you are talking about. I'm going on a month break from college for Xmas break and I'm gonna start a new training regimen. I have extremely small pecs compared to say my arms and I want to catch them up. A big chest has been a goal of mine for a while but I cane we seem to get it to grow.
Any good ideas on a split that would work.8 was thinking about hitting chest 3 times a week but I can't seem to find the right splits to achieve the goals I want. Anyone who knows how to achieve this, I would greatly appreciate your input.

Thanks

[Buster Brown]

You will not get a big chest working it 3 times a week because it won't recover and grow. You are a lot better off hitting it extremely hard once a week and let it repair!

[marcus300]

You will not get a big chest working it 3 times a week because it won't recover and grow. You are a lot better off hitting it extremely hard once a week and let it repair!

Just about to say something similar ^^^

what is your current routine for your chest?

[Hard_Body]

Just saw a video of rich piana talking about how when he was 16 {still natural} he wanted to set the bench record at his high school so he benched every single day and still put on size and strength.

[Khazima]

Just saw a video of rich piana talking about how when he was 16 {still natural} he wanted to set the bench record at his high school so he benched every single day and still put on size and strength.

Rich Piana is a twat lol but yes that can work given your total volume isn't too much for your body to recover from.

The guys above have much bigger chests than I so take my words with a grain of salt.

Benching 3x a week worked great for me, with nearly no accessories except some cable flyes 1-2x a week. I would have about 12 total sets for chest, 15 if I did flyes and it make my chest grow more than anything else I've done (this was with a strength program).

More recently I've preferred twice a week, and one overhead press day. Both bench days I'll do incline DB press and dips (about 22-25 total sets per week) and it worked really well for keeping the muscle I have and getting slightly stronger on my bench at 11lb less bodyweight.

My priority is strength, aesthetics come second but as a natural, getting stronger has given me the most growth. The guys above are bodybuilders.

Try lots of different ways and find what works for you.

[Hard_Body]

Yeah i know most of the guys in the golden era hit chest 3x a week including Arnold so it obviously worked for him even on gear. Benching over 80 percent of your rm 3x a week will most likely be to much though.

[Buster Brown]

Yeah i know most of the guys in the golden era hit chest 3x a week including Arnold so it obviously worked for him even on gear. Benching over 80 percent of your rm 3x a week will most likely be to much though.

You are not Armold and training chest 3 times a week will destroy your shoulders in no time at all. You will plateau quickly ..... Not give yourself ample time to rest and end up going backwards .

[marcus300]

Just saw a video of rich piana talking about how when he was 16 {still natural} he wanted to set the bench record at his high school so he benched every single day and still put on size and strength.

He also did a 8 hour arm workout lol

[RewardingLabor]

He also did a 8 hour arm workout lol

https://www.youtube.com/watch?v=P840VlQ0HiQ

This seems like the kind of thing i would love to do, not sure about the skull crushers for elbow joints though, I would probably switch it to cable pulls.

[Kodeman]

My current chest routine is:
4x10 on bench with dropset
Superset flies and incline depress 3x10
And superset high and low cable crossovers 3x10

[Buster Brown]

My current chest routine is: 4x10 on bench with dropset Superset flies and incline depress 3x10 And superset high and low cable crossovers 3x10

Maybe something like this
Flat bench: warm- up, 2 feel sets, 5x5
Incline barbell: 4x8
Inverted dumbell presses: 4x10
Physio ball flyes: 3x10

[Hard_Body]

Yeah Rich keeps preaching more is better, "whatever it takes", however I don't believe natural bodybuilders should take his advice and do an 8 hour arm workout. I find after 45 min-to an hour in the gym my intensity will start to drop. Dorian only needed 45 minutes in the gym 4x a week. not hours and hours on end. However everyone responds differently. I just picked up an awesome chest finisher off Antoine *******, do it right the pump will be insane. so fast forward to like 7:20 in the video when he s on the cable fly. you do like 10 reps or so crossing the handles outwards in front of your chest, then come in closer and lean forward so your chest is about parallel to the ground and just rep out to failure, whole chest will be pumped.

[Buster Brown]

Pumps are nice but they don't make you grow. Tearing down the muscle with heavy compound movement does and then rest and diet repair the muscle and make it bigger. Cable work is fun and the pump is a nice way to finish your workout but without a fair amount of barbell and dumbell working sets your growth will be disappointing.

[Hard_Body]

Just make sure your chest workout does not look like this lol, it will not grow, I cannot see how Rich defines this as "killing it" cable fly with angry faces followed by peck deck with angry faces, then a machine bench with more angry faces.

Pumps are nice but they don't make you grow. Tearing down the muscle with heavy compound movement does and then rest and diet repair the muscle and make it bigger. Cable work is fun and the pump is a nice way to finish your workout but without a fair amount of barbell and dumbbell working sets your growth will be disappointing.

True obviously your main focus should be progressing on heavy free weighted movements in the 6-10 rep range, im just saying that this is just a nice addition to a chest workout that will really make you feel like you killed it leaving the gym.

[Lee_1978]

I either do flyes at the end of my chest training or a superset of press ups and pullovers.

[Mp859]

Just make sure your chest workout does not look like this lol, it will not grow, I cannot see how Rich defines this as "killing it" cable fly with angry faces followed by peck deck with angry faces, then a machine bench with more angry faces. YouTube Link: https://www.youtube.com/watch?v=ZNFG88WTPR4&list=UUJHroOyfde4rZLTL2Zmk1UQ True obviously your main focus should be progressing on heavy free weighted movements in the 6-10 rep range, im just saying that this is just a nice addition to a chest workout that will really make you feel like you killed it leaving the gym.

Hating on rich but the guy is still bigger than you will ever be my friend

[Khazima]

Hating on rich but the guy is still bigger than you will ever be my friend

The dudes a drug addict who gives reckless advice. Not to mention the copious amounts of site enhancement that all his fanboys can't come to terms with.

[Mp859]

The dudes a drug addict who gives reckless advice. Not to mention the copious amounts of site enhancement that all his fanboys can't come to terms with.

Didnt know you knew the guy. I didn't say anything about his steroid use and cycle advice which I don't agree with but the guy is still massive. Hate on him all you want.

[Hard_Body]

Didnt know you knew the guy. I didn't say anything about his steroid use and cycle advice which I don't agree with but the guy is still massive. Hate on him all you want.

That is not necessarily hating, I am just stating my opinion of the video. If I was hating on rich Id talk shit about his body and videos. I respect him for being 100 percent straight up with everything over the internet which most people aren't.