mass chest

**lil-SLIM** · 03-14-2007, 03:10 PM

what's the best lifts and set to rep ratio for gaining mass in chest

**K.Biz** · 03-14-2007, 04:27 PM

bb & db incline, decline, cable fly's.. theres a bunch

**Jason865** · 03-14-2007, 04:39 PM

Originally Posted by lil-SLIM

what's the best lifts and set to rep ratio for gaining mass in chest

No such thing as best. But a big part of your training should involve big compound movements. Barbell and Dumbell incline and flat benching, reps in the 6-12 range.

**JAYROD** · 03-14-2007, 05:03 PM

it's all about finding out what works best for you through trial and error.

**lil-SLIM** · 03-14-2007, 06:01 PM

I currently do dumbell bench 4 seets of 4 or 5, incline mchn 4 sets of 6, decline BB 4 sets of 6, mchn flys d sets of 8 or 10 all on sunday

on thr I do light chest which involves 4 sets of 6 close grip, and 4 sets of dips till failure

things have been going well with this but is there any suggestion tweaks u guys would make

chest is the one sppppt I really wanta grow bigger

**kaberle_15** · 03-14-2007, 06:11 PM

Bump the reps up to 8-12 and keep switching up exercises.

**JC2007** · 03-15-2007, 10:24 AM

Originally Posted by lil-SLIM

I currently do dumbell bench 4 seets of 4 or 5, incline mchn 4 sets of 6, decline BB 4 sets of 6, mchn flys d sets of 8 or 10 all on sunday

on thr I do light chest which involves 4 sets of 6 close grip, and 4 sets of dips till failure

things have been going well with this but is there any suggestion tweaks u guys would make

chest is the one sppppt I really wanta grow bigger

Drop the total amount of sets you do. Focus on working the muscle and contracting it as well. Get a good stretch at the bottom of each rep. Keep the bench around 30 degrees for incline work.

Incline Dumbell Press 5 x 5
Incline Dumbell Flye 2 x 8-10
Weighted Dips 2 x 8-10

Done.

**lil-SLIM** · 03-15-2007, 01:18 PM

so am I overtraining my chest?

what if I did the same workout just changed it to 3 sets instead of 4 and switched off one week of 6 reps next week 8 reps and so on...

does that sound better? I like to do each of those lifts so I can work every angle of pecs

**JC2007** · 03-15-2007, 01:49 PM

Originally Posted by lil-SLIM

so am I overtraining my chest?

what if I did the same workout just changed it to 3 sets instead of 4 and switched off one week of 6 reps next week 8 reps and so on...

does that sound better? I like to do each of those lifts so I can work every angle of pecs

You may or may not be overtraining your chest. You don't need that many sets though...

You just need to keep your muscles guessing, if you want to do those same lifts then switch up the order a bit, rep schemes, etc.

You can hit every angle of the chest various different ways...