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From Jon in Shropshire England and Ajay in
India, both who want to put mass on their chest. Their questions
were quite similar so I decided to post both of them.
Dear Mike
(from Jon):
I have
been training now for about 4-5 years. I eat six meals per day and
have made some good gains in all areas apart for my chest. All the
routines I have tried have contained similar chest routines as your
"Chest Mass Program". Some sites tell me it's genetics
but I refuse to believe this. I want a bigger chest, just need a
new approach. Can you help?
Dear Mike
(from Ajay):
I have
been training for about 2-3 years. However, I find that my chest
is not fully developed or fully distributed with enough muscle. I have
a bad looking inner chest. Could you suggest a workout that will
help me put on more mass on the inner chest.
Dear Jon and Ajay:
Thank you for your
questions. Developing a thick chest, especially the inner chest
area can be difficult for many people. Several people I train have
had this same difficulty, but with hard work and smart training they
were able to overcome this problem. Genetics can play a part in
the development of one's physique, however improvements can be made so
don't give up.
Below I have outlined a
chest routine that will help build overall mass as well as target the
inner chest.
Note: Make sure to lock
out all chest movements. Failure to do so may result in an
underdeveloped chest.
|
Close grip incline press |
4 sets, 6-8 reps |
|
Close grip decline press |
4 sets, 6-8 reps |
|
Close grip flat bench |
4 sets, 6-8 reps |
* By 'close grip', I mean
3-4 inches closer than normal.
Do this program for 12
weeks and you should notice an improvement in your chest. After 12
weeks, go back to your normal mass-building chest routine, but incorporate
the above exercises occasionally.
Thanks again for your
questions, Jon and Ajay. Good luck and keep training hard.
Mike Francois
Note: Before
embarking on any nutrition, supplementation, and/or training
program, consult with your physician or other licensed
health-care professional.
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