Massive Chest Workout: Add an Inch to Your Chest in 29 Days

If building muscle were easy, we’d all look like Arnold. Just because it can be hard, it doesn’t mean it has to be impossible. 

Here’s your plan to add size to the most important muscles you’ve got: Your chest. Enjoy!

Have you lost hope in developing your chest muscles?

Have countless hours been spent to support chest training with only bleak results?

These are common issues we face going in and out of the gym. If you want to develop a massive chest that looks good in a V-neck shirt, then take notes. This is your last stop prior to developing the well-rounded chest every man seeks. People often state that the chest will develop with the rest of your muscles, which is true for the beginner who has never trained before.

But, a person who has just hit the intermediate stages of specialized training will encounter problems such as: Muscle hypertrophy plateaus, overtraining and resentment. This is the order of what happens after a growth plateau has hit, but we will discuss that topic later on. First, we need to discuss how it’s even possible to add an inch to your chest in just a month. And, you’re going to be surprised at how easy it truly is with hard work and determination.

Don’t Stray From Your Goal!

Let’s start off with saying that once you begin focusing on your chest for a month. That’s it! No adding in leg days because you feel they will suddenly disappear out from under you.

This is the reason why people often fail at targeting specific muscle groups – too many added exercises each training day to target the whole body.

Adding an inch to your chest doesn’t require the functional training mindset. You asked for a bigger chest and you’re going to work hard to get it. Don’t worry, because we’ll make sure to keep the chicken leg syndrome at bay for this one-month period of specialized training.

Specialized Training is Your Focus When It Comes to Your Massive Chest Workout…

Specialized training is always the first stop to discussing increased muscle growth.

Why?

Because specialized training means that you’ll target a specific muscle group, or groups, for a specific timeframe with little attention being placed on the rest of your body. Chest training failure for a lot of beginners starts here because they didn’t focus on that particular muscle group(s), and now they’re stuck with trying to get back on track with a proper fitness program.

You’re better than this and can accomplish adding an inch to your chest in 29 days by simply maintaining a specialized training mindset. Muscles need lots of attention to grow bigger and not just stronger. We’re going to focus on your lower and upper chest during this phase of training. Then we’ll superset each day with back training as well.

The reason for this is because one muscle group pushes (chest) and the other pulls (back). So while you target one muscle group, the other is getting rest. This workout schedule is different from the adding an inch to your arms in 21 days program. Instead of different exercises each training day of the week, we’ll stick to one chest specific workout schedule for three days of the week, one lower body workout and then three days of rest.

Giving Focus to the Upper Chest

Oddly enough, people often focus their chest training days to the point of increasing their lower chest muscles too quickly, while the upper chest muscles are weak and underdeveloped. This was a common issue back in the early 1900s with bodybuilders such as Eugene Sandow. 

But, we’ve come a long way and now have better ways.

These muscles are referred to as the pectoralis major and pectoralis minor. Major being the large portion of your chest ranging from the middle of your chest and lower, and minor being underneath your pectoralis major.

The upper chest has its own classification called the clavicular pectoralis, which anatomically speaking is a muscle head that attaches to your clavicle with the notable ability to perform flexion. This means it greatly helps during a pushing motion such as bench pressing.

Your upper chest is the most important area for specialized training for many reasons. It makes your chest appear fuller and well rounded. It increases strength to your exercises. Your upper chest stimulates better muscle growth.

And, it even makes women want to touch your chest!

All of these are viable reasons to start adding some meat to your upper pecs and, luckily for you, this training program focuses greatly on it. A person with little knowledge could spend well over 8 to 10 years trying to encourage muscle growth in the upper chest region.

Chest Muscle Growth Plateaus

A growth plateau means that muscle growth has pretty much flat lined and nothing is being gained no matter what you do. Lifting heavier weights doesn’t seem to be the solution, nor does performing more reps. This is where the specialized training comes into the works. The focused workout program will promote muscle growth in the chest region to overcome this plateau while preventing overtraining.

Specialized Training vs. Overtraining

People tend to confuse specialized training with overtraining. Specialized training involves higher training frequency against a muscle group or groups. It always has a 24-hour rest period for the muscle(s) being targeted.

As well, it allows rapid muscle growth over a short period of time.

When properly used, it doesn’t hurt the body. Overtraining is different. It is known for very high training frequency against a muscle group or groups. There’s little to no rest time set aside for recovery. Over time, there will be decreases in muscle growth gains. It may also cause fatigue, migraines, dizziness, muscle atrophy, bone damage and muscle damage.

There are some major differences between these terms. They can’t, and shouldn’t, be used interchangeably. Overtraining is obviously detrimental, but is quite hard to do. You’d have to seriously train hard for months with terrible nutrient consumptions to reach this state. Beginners to fitness training may experience it quicker, but usually it’s just seriously bad delayed onset muscle soreness (DOMS) instead of actual overtraining.

Will My Body Adapt To This New Chest Workout?

Our bodies are designed to adapt to our lifestyle choices for the most part. If we were used to training two times in one day, for three days of the week, then our body simply adapts to this process over time. This is the theory of frequency adaptation, which means we can switch to a specialized training program the following training week and feel heavy muscle fatigue at first.

But proper stretching, rest and nutrient consumption allows us to adapt and continue with the frequency with less feeling of fatigue. Adaptation simply means being able to change to match the surrounding environment for survival. Your chest muscles will be fighting to survive (recover) after rigorous training.

It’s all about how your body processes recovery, and, if it can’t adapt, then you have to ease the training frequency down and allow your slow adaptation to catch up.

The Laws Of Chest Development

For high stimulation to your chest muscles, you have to perform heavy progressive overloading. This means a majority of your chest exercises being performed need to be around two to eight rep range.

The way we calculate what weight amount should be chosen for resistance is with your one rep max (1RM). Your 1RM is going to set the standard for your training progression because you’ll use a percentage of it to calculate the amount to be used. 

The best results for your chest compound lifts would be received by performing the exercises while using 70 to 80% of your 1RM. You start with the first exercise being 70% and then work your way up to the 80% mark.

.

Which is basically performing 15 to 20 reps for all exercises. This is great for strength training, but training focused on muscle growth is in need of heavier stimulation. You have to place a heavy load on your pecs to achieve optimum results for muscle growth.

Focus On Big Lifts, Not Small Lifts

Big lifts are also called compound lifts. They work multiple muscle groups at once. Small lifts are referred to as isolation lifts, which focus on only one or two muscle groups. The big lift exercises this program focuses on are: Flat bench press (dumbbells or barbell), incline bench press (dumbbells or barbell) and bent over rows (barbell).

These three big lifts are going to dominate the course of your workout program in the beginning, and then smaller lifts will supplement the remaining portion of the program. Remember, nothing will involve high reps because we want to add an inch to your chest. The muscular strength and endurance will still be there and benefit from this as well.

The 29-Day Massive Chest Workout Program

Before we start anything you need to find out what your one rep max is. Consider doing this a few days prior to starting this training program. If you start on Monday (recommended), then you should consider learning your 1RM on Friday or Saturday. 

After, take the time to calculate the weight amounts that you’ll use for this training period. You have the knowledge of why muscle hypertrophy is possible through specialized training. Now that your 1RM has been established, you’ll have numbers for the weights you will be using. From there, we can look at your

From there, we can look at your 29-day chest workout program to add size and definition. There is no alphabetical/numerical categorization because you’ll you the same chest workout program throughout the entire month, and the legs training day that’s added will also remain the same.

But, a number will be in the front to make it easy for going down the list. The only changes made will be the use of either a set of dumbbells or the barbell for specific exercises. Weight amounts may fluctuate for weeks 3 and 4 after a mid-1RM is established.

When To Train And When To Rest

Recovery is just as important as lifting.

It may actually be even more important. For this reason, never do any of your chest training days back-to-back.

For this reason, never do any of your chest training days back-to-back. Change the schedule for days of the week if needed, but not the given timeframes for rest. Your chest will definitely grow much larger and faster with proper rest. As mentioned, three days of the week are active chest training, one day is active leg training and then three days are for rest. 

Monday, Wednesday, and Friday are your chest/back days. Thursday is legs only. Tuesday, Saturday, and Sunday are your rest days. Big lifts will always be at the beginning, and the smaller lifts shouldn’t be switched around unless absolutely necessary. The training program is spreading the push/pull method out between the 10 exercises, and shifting them around may hinder the active rest process during the workout.

WEEK #1

Chest/Back (Monday, Wednesday, and Friday) Use the weight amount derived from your 1RM for the flat and incline benching. The rest of the exercises need to be performed with weight higher than medium intensity, but not so high to where you can’t survive the sets given.

Exercise                                              Sets     Reps                                                   

1. Flat Bench Press (Barbell) 5 12, 10, 8, 6, 4
2. Incline Bench Press (Barbell) 5 12, 10, 8, 6, 4
3. Bent Over Rows (Barbell) 5 12, 10, 8, 6, 4
4. Flat Bench Dumbbell Flyes 4 6-8
5. Weighted Chest Dips 4 6-8
6. Seated Cable Rows 4 6-8
7. T-Bar Rows 4 6-8
8. Bent-Arm Dumbbell Pullover 4 6-8
9. Lat Pull Downs 4 6-8
10. Overhead Triceps Extensions 4 6-8

Legs (Thursday) Use moderate weight amounts to do your legs training. You can choose to perform heavy leg training as well, but the number of reps needs to drop with the increase of resistance chosen.

Exercise                                              Sets     Reps

1. Squats 5 6-8
2. Lunges 5 6-8
3. Leg Extensions 4 8-10
4. Leg Curls 4 8-10
5. Calf Raises 4 10-12
6. Wall Sits 1 Until Failure

WEEK #2

Chest/Back (Monday, Wednesday, Friday)

Use the weight amount derived from your 1RM for the flat and incline benching. The rest of the exercises need to be done with weight higher than medium intensity, but not so high to where you can’t survive the sets given.

Exercise                                              Sets     Reps                                                   

1. Flat Bench Press (Barbell) 5 12, 10, 8, 6, 4
2. Incline Bench Press (Barbell) 5 12, 10, 8, 6, 4
3. Bent Over Rows (Barbell) 5 12, 10, 8, 6, 4
4. Flat Bench Dumbbell Flyes 4 6-8
5. Weighted Chest Dips 4 6-8
6. Seated Cable Rows 4 6-8
7. T-Bar Rows 4 6-8
8. Bent-Arm Dumbbell Pullover 4 6-8
9. Lat Pull Downs 4 6-8
10. Overhead Triceps Extensions 4 6-8

Legs (Thursday) Use moderate weight amounts to do your legs training. You can choose to do heavy leg training as well, but the number of reps needs to drop with the increase of resistance chosen.

Exercise                                              Sets     Reps

1. Squats 5 6-8
2. Lunges 5 6-8
3. Leg Extensions 4 8-10
4. Leg Curls 4 8-10
5. Calf Raises 4 10-12
6. Wall Sits 1          Until Failure

  Mid-1RM time! Let’s take a look at your max rep and see if resistance increases need to be made. You’ll do this on Sunday at the end of your second week. Yes, it’s right before a chest-training day. But, your body will be fine if you perform it on Sunday morning. Make adjustments to weight if needed.

WEEK #3

Chest/Back (Monday, Wednesday and Friday)

Use the weight amount derived from your 1RM for the flat and incline benching. The rest of the exercises need to be done with weight higher than medium intensity, but not so high to where you can’t survive the sets given.

Exercise                                              Sets     Reps                                                   

1. Flat Bench Press (Dumbells) 5 12, 10, 8, 6, 4
2. Incline Bench Press (Dumbbells) 5 12, 10, 8, 6, 4
3. Bent Over Rows (Barbell) 5 12, 10, 8, 6, 4
4. Flat Bench Dumbbell Flyes 4 6-8
5. Weighted Chest Dips 4 6-8
6. Seated Cable Rows 4 6-8
7. T-Bar Rows 4 6-8
8. Bent Arm Dumbbell Pullover 4 6-8
9. Lat Pull Downs 4 6-8
10. Overhead Triceps Extensions 4 6-8

Legs (Thursday) Use moderate weight amounts to do your legs training. You can choose to perform heavy leg training as well, but the number of reps needs to drop with the increase of resistance chosen. Exercise                                              Sets     Reps

1. Squats 5 6-8
2. Lunges 5 6-8
3. Leg Extensions 4 8-10
4. Leg Curls 4 8-10
5. Calf Raises 4 10-12
6. Wall Sits 1 Until Failure

WEEK #4

Chest/Back (Monday, Wednesday and Friday) Use the weight amount received from your 1RM for the flat and incline bench. The rest of the exercises need to be done with weight higher than medium intensity, but not so high to where you can’t survive the sets given.

Exercise                                              Sets     Reps                                                   

1. Flat Bench Press (Barbell) 5 12, 10, 8, 6, 4
2. Incline Bench Press (Barbell) 5 12, 10, 8, 6, 4
3. Bent Over Rows (Barbell) 5 12, 10, 8, 6, 4
4. Flat Bench Dumbbell Flyes 4 6-8
5. Weighted Chest Dips 4 6-8
6. Seated Cable Rows 4 6-8
7. T-Bar Rows 4 6-8
8. Bent-Arm Dumbbell Pullover 4 6-8
9. Lat Pull Downs 4 6-8
10. Overhead Triceps Extensions 4 6-8

Legs (Thursday) Use moderate weight amounts to do your legs training. You can choose to perform heavy leg training as well, but the number of reps needs to drop with the increase of resistance chosen. Exercise                                              Sets     Reps

1. Squats 5 6-8
2. Lunges 5 6-8
3. Leg Extensions 4 8-10
4. Leg Curls 4 8-10
5. Calf Raises 4 10-12
6. Wall Sits 1 Until Failure

Conclusion

You made it through your chest specific specialized training program. Measure your chest to see how much size you’ve put on. This is a proven training program that should have increased your muscle gains if you properly performed each exercise while being honest with your reps. -Brian Pankau, CPT