How do I get bigger chest and back?

**zl214** · 05-22-2008, 06:53 AM

Hi guys,

I have been an user for a while, find the board very informative and thanks for the suggestions along the way.

Before you roll you eyes and tell me to read the stickies, I need to say I have been olympic weightlifting for a while, there is no chest movement at all and my chest is lagging from a pure aesthic point of view (my coach says benching is not going to help with my lifts, but hey, summer is here). So I have been training two O-lifts day and two bodybuilding day to develope more symmetry (will lay out the routine later), which has been great. But my coach is adding one more O-lifting day into my training, this means I need to dump a bodybuilding (I cant cope with 5 high intensity trainings a week, way too much for me at the moment).

so I am just wondering how should rearrange my workout, so I am not comprimising the growth on my upper back and chest?

here is my workout at the moment

Monday Back day

Overhead squats 3x3
Bent over Row 5reps x5
Pulldown behind neck 5reps x3
pullups to failure x3
bicep curls 10x3
hammer curls 10x

Tuesday Olympic lifting day

Snatch 5x5
Power clean 5x5
back squats 5x5

Wednesday rest

Thursday--bench day

Flat Bench 5x5
incline dumbell press 5x5
military press 5x5
dips to failure x3
triceps extension 10x3
skull crusher 10x3

Friday- rest

Saturday-- olympic lifting day

Clean and Jerk 5x5
power snatch 5x5
front squats 5x5

Sunday-rest.

(the additional O-lift training is going to be consist of some squats and a lot of power pulling)

**chilco** · 05-28-2008, 10:38 AM

zl,

It seems as though from the day me and my buddies picked up a weight back in the late 1970's, we were all able to achieve massive chests.
Most of what we did is fairly unpopular today, but it worked!!!
My advice is to stick with the basics and deifnately alternate between high reps days and then of course lower reps days. I feel you really need to flush this area with alot of blood if your chest is a slow grower or underdeveloped.
Most of today's lazy trainees just don't have the balls to perform the high reps. For me they are painful and harder than my heavy days.
Stick with the Bench Press, Incline Bench Presses, Close Grip Bench Presses and please go easy on the dumbell flies (they can tear you down and just don't do a whole lot in the way of adding mass when it isn't there.
Please don't forget the importance of good old fahsioned push-ups.
I'd try to do some every morning (of course those who sell books and think they know all will say that's overtraining, but do the push-ups every day and you may see instant growth in a month.)
Good Luck.

**chilco** · 05-28-2008, 10:44 AM

Sorry I meant to address lats,
Gotta find an old fahsioned T-bar and bang out some solid reps in the 8-12 range (the stretch at the bottom is ever so important.....make pretend your spreading your lats like a cobra.) Good form. No need to go too heavy and sacrfice form, just find the groove on this one.
One Arm DB Row- heavy heavy heavy 6-10 reps range
Seated cable Row
DB Pullovers-make sure rear end stays below bench while perfoming.

8-12 sets total depending on your recovery and conditioning.

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