Chest hypertrophy workout reddit. I needed that for work so I'm good with it now.

Chest hypertrophy workout reddit. On your push day, it's quite easy to superset push exercises with rear delt exercises. Dr. 8-10 different exercises. What is hypertrophy? Hypertrophy is the enlargement of tissue (like muscle) from the growth of its component cells. Jun 22, 2023 · Now we're getting to the heart of the matter – the exercises. I do a complete body workout not chest focused only but my progress seems slow. 2. Seem ok? Came up with it and decided to try it. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize Skip to main content I made a spreadsheet of Renaissance Periodization's Hypertrophy Recommendations by Muscle Group : r/Fitness r/Fitness I'm super excited to share this high-energy session with Dumbbells! we've carefully designed a workout that combines the best of both worlds - strength training and conditioning. So you're only really getting significant progress during that window. What are some solid dumbbells workouts to build chest and some to build arms. What I’m wondering is should I substitute seated plate loaded chest That's the thing you should increase in time. I usually rest between 2-3 minutes for compounds and 1-2 minutes for single joint stuff Reply reply More repliesMore repliesMore replies ah-nuld • I do like 4x full-body Heavy row/squat/deadlift/bench (alternating Best dumbbell workout program (possibly free) to follow for results. Jun 23, 2025 · From presses to flyes, sculpt your chest muscles and achieve a strong, chiseled upper body with these effective dumbbell chest exercises and workouts. etc. Personally, I think it is best to go heavier on the bench press due to overwhelming evidence demonstrating increased activation with increasing So I gradually got fairly big shoulders, by mixing a workout with lots of handstand pushups/pike pushups and the likes and simply working them at my job. The best workout program is the one you stick to. Let’s review the best compound and isolation lifts for chest hypertrophy, how to do them, and how to program them into your training for optimal results. The strength phase is actually doing those main exercises. His approach seems to be low i used to do high volume, 2 hour chest days. So, if you’re looking Several studies have found no significant difference between hypertrophic effects from training with low, medium and high rep sets, even, in one study, including sets of 30-something reps. So, what are all the calisthenics exercises that build the most muscle to help with the main movements? There are so many different variations of pushups as described in the video in the comment section that have really helped me grow my chest specifically the upper chest. If a guy hits a poorly designed workout consistently, he’d gain more muscle than someone who hits a great workout design inconsistently. I have been working out for two years. Prefer more classic style approach since there are thousands of new types and variations of workouts so would really like to learn the tried and true ones. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training: "Although mechanical tension alone can produce muscle hypertrophy, it is unlikely to be solely responsible for hypertrophic gains associated with exercise (79). Aug 27, 2024 · Some movements are better for chest growth than others. Flat / slight decline Dumbbell or cable presses for the win. Mike Israetel has been posting a pretty awesome series to his blog about volume recommendations for each muscle along with tips and tricks on how to train them effectively. Stopped worrying about the weight and focused more on what my chest was doing on given movements, barbell bench just isn’t a great movement for me so probably when I moved away from having that be the focal point of my chest workouts The ones in my gym actually give me an even better stretch than a barbell would, so i guess some machines are different. If you are pretty advanced it may be even counted in months, e. This time period doesn't mean from workout to workout. com Jan 3, 2024 · Build an impressive, powerful chest with this comprehensive, science-based training guide from Dr. Hypertrophy exercises break down the muscle fibers. How many total sets when working out my chest? Share Sort by: Best Open comment sort options Best Top New Controversial Old Q&A Add a Comment [deleted] • I went from not being able to do one to I can do 9 right now. You can overload the weight since there is no danger of your elbows extending behind your back because you're on the floor and really focus on the eccentric part of the movement, bringing the weight down. For example you could superset chest with forearms on chest day, do giant sets of bicep, tricep and neck on arm days, do extra calves and abs supersetted with your back or shoulder days etc. The number far off to the right is the weight I’m using. Read on to learn how to train your chest for maximum hypertrophy. I needed that for work so I'm good with it now Only problem is that now, visually, i clearly look imbalanced between shoulders/triceps and pectorals. All my chest workouts end now with 3-4 supersets of Pec Dec Flys (15 reps) and pushups to failure. A slight incline in the smith machine is my go-to. The body repairs them by fusing the damaged fibers increasing mass, size and strength. I can do 3 pullups, 3 dips, 8 inverted rows and I do shoulders, arms workouts as well. Mike Israetel and RP Strength. Your chest genetics must be there. Ring chest flys are also great. 4 sets of 12 over 4 exercises (2 bi, 2 tri) on my Upper Hypertrophy day, and 3 sets of 8 over 2 exercises (1 bi, 1, tri) on my Upper Power day. This routine combines compound and isolation exercises for balanced muscle growth. So I'll do zercher squat, dumbell bench, and wide-grip pull ups. Usually I’ll do a flat bench and then an incline bench with barbell or dumbbells, but sometimes I’ll do dips and rarely flies if I’m feeling like it (but honestly, I think flies suck for the most part and much prefer a db bench) So about 16 sets per week on average. In Push 2 you again focus on 3 exercises of shoulders and 3 of chest and 1 superset of biceps and triceps or similarly as in push 1 u can do 2 Tricep exercises. But you can still get great gains from non-chest supported variations like the barbell row, especially if your upper back is already pre-fatigued and is the main limiting factor (as opposed to your core/legs) Reply reply mokrieydela • Bench press ( 3-4 sets with one warming up set ) 3 sets -> Upper chest exercise of your choice 60 seconds break then biceps exercise of your choice 60 seconds break then back to the upper chest ( pick exercises that are easy without machines specially if you're in a crowded gym ) It is better to understand what tissue within the muscle can undergo hypertrophy, what causes it, and what volume is associated with each. I've found the best for hypertrophy is working more frequently, more volume, less intensity. Now you can be sure that the stimulus for muscle growth for chest is bigger than it was in January. Personally, I think it is best to go heavier on the bench press due to overwhelming evidence demonstrating increased activation with increasing Right now I hit chest twice a week, 2 exercises each for 4 sets. Definitely add a push-up progression. Slower and higher rep schemes have work well for me to target the muscles well without putting undo stress on joins. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize I only want big arms. Aug 1, 2025 · Discover the best exercises targeting different parts of the chest to effectively enhance muscle hypertrophy. trueCan anyone share a drive link for Jeff Nippard's Chest Hypertrophy and/or Benchpress specialization programs? Would Appreciate it We would like to show you a description here but the site won’t allow us. 10 votes, 26 comments. ) Rows and face pulls compliment the pull up. But I don't know, maybe it's a bad idea since most hypertrophy focused programs mix high and low volume days? I looked at German volume training, but found some sources claiming that people with lower volume had the same/better results. RP-Hypertrophy-Hub-Visualizer: When I direct new people to RP and they find the Hypertrophy Hub, one Feb 13, 2023 · Increasing muscle mass and building a sizable physique is a goal of many fitness enthusiasts. I’m currently doing a 3x a week full body routine, and I usually do 3 sets of ring chest push ups and 3 sets of dips as my chest exercises. Ex: Arnold would have had a great chest doing any exercises. For example, do chest flyes supersetted with rear delt flyers on the same machine, or incline bench presses with dumbbell reverse flyes on the same bench. Also, you need to know about RPE. After that, superset your next exercise with upright rows. I’ve designed an ultimate 6 week hypertrophy program for those who want to put on muscles and improve shape. I added pushups to my workout like 8 months ago as a finisher on chest day, and I feel like they have been great. Need advice! Which exercise is better for Increasing muscle size: Machine Chest Press or Dumbbell Chest Press Weighted bulgarian ring pushups are no joke - nothing gets my chest nearly as sore as them. We would like to show you a description here but the site won’t allow us. So can you build a big chest with pushups. Abs Hypertrophy exercises vs Strength Exercises Correct me if I'm wrong, but from what I saw, there's a divide between people that only train core for the strength needed in Calisthenics by a "functional" logic, and the opposite that do stupid infinite abs workouts. If you were going to shape a hypertrophy chest day to build upper pecks, then what lifts would you do? What would your theoretical upper chest focused hypertrophy day look like: lifts, sets and reps? Well, Renaissance Periodization says that the hypertrophy phase should be exercises that build the most muscle in order to make the main exercises better. Jun 22, 2023 · 3 Chest Workouts for Muscle Hypertrophy (Top 12 Exercises) The best hypertrophy exercises and workouts for a bigger chest By Dr. For example, I've seen people advocating the work of Mike Matthews. Right now I hit chest twice a week, 2 exercises each for 4 sets. Bench Press EMG research has shown the bench press to be very effective at maximally activating the whole pec musculature4,5. Then you design the workout to address component of the muscle you want to grow. Chest is my most prominent feature. r/naturalhypertrophy: Discussions about fitness, health, and nutrition relating to the Natural Hypertrophy channel. Reply reply LilBigYoked • Apr 4, 2025 · The machine chest press and seated cable flye are Nippard's best-ranked chest hypertrophy exercises while the plate press is the worst. 26K subscribers in the WeightTraining community. The mechanism that assists with that is muscle protein synthesis but it only lasts about 24-48 hours. (Regular push ups are too easy, and I’ve seen people not do them. As it follows, my chest is strong but doesn't really have that pop to it that makes it very noticeable. Many of the most highly regarded coaches provide conflicting approaches. im done in roughly 45-55 minutes max and im finally getting a sore chest after nearly 2 years of consistent work. Day 1: 5/3/1 FSL Bench Press + hypertrophy for upper body (focus on: back, shoulders, arms) Day 2: 5/3/1 FSL Squat + hypertrophy for legs (hamstrings, calves), abs Day 3: rest Day 4: 5/3/1 FSL OHP + hypertrophy for upper body (focus on: back, chest, arms) Day 5: 5/3/1 FSL Deadlift + hypertrophy for legs A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. I found it frustrating when creating my own workout as the 2nd week it decreased some sets or removed it completely for example i programmed to do 2 sets of pull ups followed by a set of assisted pull ups. Chest, Tricep, and Shoulder workout. It says you're strong, dedicated. But you've plateaued and want to keep growing. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. There are some workouts on there, but you still need to select which exercises you want to do. Hi all, can anyone please tell me if my following push & pull routine is sufficient to trigger hypertrophy in the chest, shoulders, triceps, biceps & back please? I plan on performing both routines twice per week. 7K subscribers in the naturalhypertrophy community. For one Well, Renaissance Periodization says that the hypertrophy phase should be exercises that build the most muscle in order to make the main exercises better. Several different spreadsheets have been created for this program, which I go into a bit below. Only the last set is taken to failure. Share Add a Comment Sort by Why call it a «chest and back» day, if it’s an upperbody workout? I get the premise that you work shoulders/tri through most chest exercises, and bi/rear delts through back exercises but let’s call it for what it is; an upper body workout. Yet my chest hasn't grown that much it just got a muscular shape. Mike Israetel explains that the suggested landmarks are only starting points and using them you can begin to find where your individualized landmarks are. Feeling the burn is not what stimulates hypertrophy. 6'3" 200lbs. Incline bench pressing either with dumbbells or a barbell is popular amongst gym goers for their utility in building up this area. I’m bringing forth a new and improved version here after being frustrated […] For me, I've prioritized that second workout (giving up sleep), and I've rotated between 3 exercises (to increase rest time) and do 3-5 sets. I am wondering if there is are any kind of calisthenic ex or workout that would isolate I'm inclined to believe it should be possible to target inner chest given the evidence that regional hypertrophy is possible in general, and exercises with resistance in the final adduction range seems to be what's always been recommended by those who have gone against the grain and given advice on how to target inner chest. However, it requires proper nutrition and a workout program to achieve this holy grail. The chest, particularly the upper, clavicular head, is one of the most aesthetically pleasing parts of the body when well developed. Opinions on incline being the main chest movement? I come from a PL background. Bro splits have a lot of empty space in the workouts spent doing nothing so fill it with something useful🤷‍♂️ My chest and quads weren’t quite as fresh for the workout on Friday but it didn’t stop me from doing a solid workout. Straight up hypertrophy? Any chest supported row. Especially from risk perspective. i do 10 sets for upper chest, 10 for middle and 8-10 for lower. If you have not checked them out already I highly recommend doing so as there is a lot of good information in Just do an upper-lower split, or 5/3/1, and tack on some hypertrophy exercises at the end. is this the right method for hypertrophy? ive been getting stronger but when asking google how many sets per muscle group i need to train i get confused I don't know about the rest of your comment (although your theory seems extremely unlikely, as the other commenter pointed out it is probably just "muscle memory") but I just want to point out that pump size indicates nothing and is certainly not a predictor of hypertrophy. Let's break them down one by one: Barbell Bench Press: The king of chest exercises. How do you balance chest hypertrophy and push up variations? P. When it comes to calisthenics training, I find specifically targeting this area is not brought up much on this subreddit. Currently almost overwhelmed with what exercises to do in my chest split. Muscle — Scientific review by Dr. I only do three chest exercises push ups, flat bench press, and incline dumbbell bench. Many people do agree that barbell isnt the most optimal when compared to something like dumbell press because the pec stretch is limited, but its one of the most enjoyable exercises, and so everyone loves it. A workout program helps train in an organized way and produce decent results. . Trained in it for 3 years+ but my body is a little banged up at the age of 20 so I'm refocusing my training on hypertrophy and aesthetics for the future currently. It may be a good indicator that you are engaging the chest, but unless the chest becomes the limiting factor by an involuntarily slowing of the contraction, it will not receive the most stimulus for hypertrophy from the exercise. Jan 3, 2025 · Build a bigger, denser chest with our expert-designed chest hypertrophy program. I absolutely love rings - the only downside I think is that setup takes a lot longer than just getting on a bench for bench press, and in general weighted bodyweight movements are harder to track because if you want to be accurate you need to take your bodyweight into News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. One of them though does not have the spreadsheet listing all the sets and reps with the ability to keep track of weight values used to be used offline. I'll do 4 supersets for those compounds starting with the incline press and vertical pull then I'll alternate between the other two presses each session while keeping the horizontal pull order constant. Full Range of motion and best strength curve Progressive overload. Discussions about fitness, health, and nutrition relating to the Natural Hypertrophy channel. How do I get them? Currently mix both at home and gym equipment but still most comfortable with dumbbells. so this is my program: Chest press 3 x 12 Pec deck machine 3 x 12 Bench press 2 x 8 Tricep pushdown 3 x 12 One-arm underhand grip pushdown 3 x 12 Cable skullcrushers 3 x 12 any improvements or tips? Can I build a big chest with weighted push-ups? I understand that there's a point to where doing 400 push ups wont help build mass, but if I keep adding weight to where I can only do 3 sets of 6-12 push ups, can I continue to build mass? Are the results comparable to a bench? To clarify: After a solid chest workout, for example, your upper and lower pecs may look full and pumped from every angle. now I stick to 5-8 rep range with heavier weight and only these 5 exercises. Barbell Work is inferior for chest hypertrophy. After 5 rounds of that, I'll go to Pendlay rows, incline bench press, and weighted lunges for 3-5 rounds. So, what are all the calisthenics exercises that build the most muscle to help with the main movements? Jun 20, 2024 · You want big pecs. It hits your entire chest, giving you that all-around size and thickness. Is there enough volume per muscle group per week for hypertrophy? If not then maybe I can superset with additional exercises? I’ve been reading up and I’m getting increasingly Currently training at Ultra flex in the UK who offer insane amounts of machine and variety. reddit However, I’m worried that working on a different push up will take away from the hypertrophy of my chest. What workout routine are you doing? Mar 3, 2025 · Brogains 10 Week Powerbuilding Program Metallicadpa 6 Day PPL (aka Reddit PPL) These workout programs have hypertrophy as one of their primary training goals. Learn the optimal volume landmarks, exercise selection, and programming strategies used by professional bodybuilders and strength athletes to maximize pectoral development and create the muscular upper body you're training for. In terms of lifts I have not seen anything better than the dumbbell chest press, and I am curious to hear your thoughts on best exercises for this. I work out my chest twice per week. I know for hypertrophy 5-30 rep range is equivalent given sets are taken to failure, but strength is better optimised in the lower reps, so in this case 5-6 reps. See full list on barbend. 1RM is also closely correlated with pec size, suggesting that near maximal loads for low reps is also close to optimal for the chest, specifically. Reply reply deaznutelanutz • Day - b, incline barbell chest press, dumbell bench press and also a fly movement, use 3-4 sets of 8-10 reps for hypertrophy. S. Carl Juneau, PhD Updated Jun 22, 2023 · 12 min read The chest is more than just a muscle group, it's a symbol. In fact, chronic training studies have shown programs containing only the bench press to promote substantial pec hypertrophy6. For my hypertrophy program, upper starts with 3 presses (1 vertical, 1 incline, and 1 flat/dip) and 3 pulls (1 vertical and 2 horizontal). Despite my main focus being hypertrophy, is there any reason to do lower reps for the strength adaptations if I want my bench strength to improve too. So my main exercises are pull ups, dips, and pike push ups. So “quarter chest” is referring to whatever type of chest exercise you have for your two 25% movements for overall chest volume for that specific mesocycle. Finally a peck deck or cable fly. But not just any exercises, the 12 best for chest hypertrophy. Chest up as high as possible especially at the bottom of the movement, stay tight with as much tension on your chest as possible for a second or two, explode up by trying to force your chest to the ceiling. I am tall with a thin frame/hard gains. A well-built chest speaks volumes. You can do some pretty good chest exercises on the floor with dumbbells such as eccentric floor flies. Not literally, I still am working out other muscle groups, but I want the biggest bulkiest arms. Any exercise where your elbows are lower in the stretched position than they are in the contracted position (in relation to your body) will focus more on the 'upper chest'. He recommends starting your training program at your MEV then progressing volume through MAV until you hit your MRV and need to deload. in January you did 100 most effective reps for chest and in July - 110. May 8, 2023 · The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Below I have made a quick table with all his recommendations and a link to each post for more information. But they are definitely 100% effective for hypertrophy. Some are gonna be better than others, but really it just comes down to consistency. I really believe in stretch mediated hypertrophy and even though dips do a good job of that I feel like getting that deep stretch from a fly while my chest is already wildly pumped is the perfect way to end a workout. For natural lifters who have established a solid base of strength (intermediate level or beyond), what is the best approach for hypertrophy? I've read lots of different approaches regarding frequency, volume, and intensity. g. Muscle hypertrophy is an increase in any of the following components: In order of added volume (most to least) A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Is this how your chest will look, say, 6 months to a year from now (provided you trained your pec major and minor equally)? Or does pump just sort of inflate your muscles in a way that's not necessarily indicative of future muscle shape? I've purchased all of Ryan Humiston's workouts and each one has broken me, in a good way. Best Hypertrophy/Accumulation phase exercises? submitted 9 months ago by Relative-Pace-2923. Dedicated to the advancement and discussion of weight training. The full list of hypertrophy programs is available below. Has anyone built a satisfactory chest using only bodyweight exercise? If so, how? : r/bodyweightfitness     Gaming Sports Business Crypto Television Celebrity Go to bodyweightfitness r/bodyweightfitness r/bodyweightfitness Jan 3, 2024 · Build an impressive, powerful chest with this comprehensive, science-based training guide from Dr. Hello reddit! Im almost done with madcow 5x5, and so im looking to mix things up with a pure high volume hypertrophy program for the next 2-3 months. If you switch from bench to incline you'll probably stimulate your lower chest enough for it not to weaken and you'll stimulate your upper chest enough for growth. Not a fan of flat barbell bench, so currently the split is smith incline press (35 degrees), seated plate loaded chest press, and flys and occasionally dips. ficvy naoiexz lcyl dtt obtiyah tabh lhiymk kvhyg xhoe djrfrwq