Best way to increase chest size and definition

Hi guys I must be a lucky guy considering chest growth, my gym partner is at about 15% bf and weighs about 94+- our chests are equally strong but he just cant get his growing or toned ? any ideas or help??

drop bodyfat
heavy compound movements
grip the benchbar as wide as still comfortable
make sure your form is correct, dont let me find out that
you are not touching your chest with the bar...

We always have a form not weight policy but will try incorporate more compound movements and grip the bar more widely..thanx for the help! +karma for u.

what does your chest workout look like?

take a look at dorian yates's blood and guts training on youtube...
my chest grows when I lower reps and pile on the plates, like to incorporate heavy chains and speedwork
too...

Try this to increase strength and size, do 3 warm up sets, the move to your heaviest weight that u do for 8 reps. So for example u do 100kgs for 8 reps, add on 10 kgs per side, and then do negatives. So u do a 3-4 second lowering of the bar to your chest,then your partner lifts up the weight to full top position then lower down again, do this for 8reps,drink 500ml of water after each set,do this for 3 sets,having the 500ml of water after each set. Then drop the weight down to 50-60% of that weight so 60kgs. Do 12 reps,then rest for 5 seconds but dont rack the weight,then do 8 reps then rest for 5 seconds, then do 6 reps then rack the weight. A 5 count can be breathing in and out 5 times. This a major volume based technique, first u are doing damage to the chest with 8 forced heavy reps, then u add in some major volume of 26 reps in a set. Do this for 3 sets. Carry on drinking the 500ml water between each set. So u would have consumed about 3liters of water around that time,that amount of water volume will make your gut feel like its gonna split but the volume sure as shit will make your chest incredibly pumped.Then do 3 sets of incline dumbell press as heavy as u can for 8 reps wach set. Them do 3 sets of weighted dips for as many reps u can do... try that out for 3-4 weeks and see how it goes.

But also u wont see my size or defination if the body fat levels are too high...

Thunderbeast wrote: drop bodyfat
heavy compound movements
grip the benchbar as wide as still comfortable
make sure your form is correct, dont let me find out that
you are not touching your chest with the bar...

75% range of movement works even better. You can push heavier weight and get out 3 or 4 extra reps. Just remember to squuze... Just my view and experience

I agree with Jakes.I dont think you must touch your chest, as 9 out of 10 people bounce the bar on the chest. I like to stop just above the chest, waiting a second there before pushing out again kills.

Insane program there from DJ!
Question, why so much water? As I understand there is a limit in the amount of water your body can absorb per time frame.And that is way more...
Personally, all that water would make me nauseus and be the end of my training session

It does take a bit of getting used to,the water volume stretches the muscle fascia. The water will help u get an even bigger pump during the exercise! If u are training 100% to failure then you will need the water to recover.try it with 250mls of water after each set to start,I have managed to work up to drinking loads of water during training.

I want to try that as shock treatment a while after I get back into the gym. Some volume or upside down training works great now and then. I remember a day or two before I tore my glute I did it with squats. 7x12 rep sets with 90kg (which is light for squat) with 30 seconds rest. Did that to activate the quads and hams, and oh boy did I get a pump. Then legpress followed by leg extensions. Don't think they were ever that pumped before.

Thanks for the tip Dj.

If he's as strong as you but has a smaller chest then he probably isn't activating his pecs properly during the exercise, so its a form problem.
It would also help if you listed the routine you guys are doing for chest, doing flat bench followed by flies won't work for everyone. Where exactly is his chest lacking size, no use recommending inclines if he has a strong upper chest etc

And your chest usually looks bigger when you're leaner so it could simply be him needing to go on a cut

DJ wrote: It does take a bit of getting used to,the water volume stretches the muscle fascia. The water will help u get an even bigger pump during the exercise! If u are training 100% to failure then you will need the water to recover.try it with 250mls of water after each set to start,I have managed to work up to drinking loads of water during training.

Thats a truck load of water man, i have just about 500ml of water during my entier workout! And how many times a day do you run to the loo? I drink about 2.5/3L of water a day and run to the loo every 2hrs or so....and would be more often but cos of work i tend to hold it a little....lol

Thanx alot bro! will definitely try that from next week monday with him and post his results! karma +1

Something that has helped me is not to lock out the elbows on the top of the motion. This helps to keeps the tension of the weight concentrated on the chest.

Hi
you can also try some tri sets or supersets like bench press incline dumbell press and flyes
thnx.

Thanx bro will def try!