A prominent trademark of someone who has the gym life figured out is a big, round, barrel chest. If you see someone with big arms and a small chest, it just isn’t all that impressive.
Without a big chest, your upper body lacks a feeling of completion. You just aren’t complete without a big chest.
I get that some of you are unable to grow your chest as easily as you would be able to grow your arms or back, and that’s okay. We’re here to help you get your torso in check.
When you’re struggling to grow a muscle group (or your entire body), it could be due to a few reasons; nutrition, rest, intensity — all play a vital role in aiding your growth process.
If you lack in either one of those three departments, your growth will be slower than it should be. If you lack in all three? My condolences.
However, we won’t be covering nutrition or rest, instead, we’ll list a few intensity techniques that you can use in your future chest workouts to spark a new level of growth. These intensity techniques aren’t limited to chest and can be used with other muscle groups as well.
German Volume Training
If you’ve never heard of German Volume Training (GVT), then you’ve either been living under a rock or you’re a complete newbie to the world of weight training. Which isn’t a bad thing.
What is GVT? In it’s simplest answer: 10 sets of 10 reps.
That’s not a total of 10 sets in your workout, that’s 10 sets per exercise. However, only one exercise should be done with GVT. You can’t do five exercises with GVT principles. You’ll burn out quickly.
In the case of chest training, pick a compound movement to perform GVT with; bench presses (barbell or dumbbells).
Rest-Pauses are really straightforward; you rest when you can’t get another rep out.
Okay, it’s a bit more intricate than that. Say you’ve just completed seven reps and you just manage to get the eighth rep out. Re-rack the weight, rest for 10-15 seconds, and do as many reps as you can manage from that short rest period.
You don’t have to limit your short rest period to a single interval. You can perform a few rest-pauses in your working set, but I would suggest you don’t go too heavy if you’re going to perform more.
Flye to Close-Grip Press Transition
I know that this sounds a bit unfamiliar but just bear with me.
The thing that I really like about this technique, is that it kinda “pre-exhausts” your pecs for a pressing movement.
Once your pecs are exhausted, more muscle fibers will be recruited, incurring more chest growth.
This technique is done by starting off with dumbbell flyes. Once you’ve completed your reps for flyes, transition into a pressing movement by holding the dumbbells together over your chest.
Keep your palms still facing each other and press on through, all while keeping the dumbbells together. This press will allow for your inner chest fibers to party hard.