aoa017 (Chest Training Tips for Hypertopty- Renaissance Petiodzaton Renaissance Periodization Blog Chest Training Tips for Hypertrophy (https://renaissanceperiodization.com/chest-training-tips- hypertrophy/) ‘by adenin on Jan 30 2017 ’ o 6 ° CCOMPINTENT/TWEET? 29 (4rTPS:REDOIT cOM/SUBKUPE;/PINTEREST.COWPIN/CREATE/BUTTON/? By: De Mike lsraetet Hare are some helpful tps for your chest taining Please note that these are averages based on my experience working with Lote of elants and my ‘own training. The recommendations here shouldbe food for thought or places to start, not dogmatic scriptures to follow tothe let. Hf you haven't seen it ye, please check out the Training Volume Landmarks for Muscle Groth (hepsfrenalasanceperiocization.com/training-volume- landmarks-muscle-grow:h/) artele. discusses the theoretical and practical bases on which the upcoming recommendations are made. And if you (ove this info but want a bt of help in builsing your own workouts from the exper scientists at RP, check out the super popular Male Physique (tps:ronaissanceperiedization com/shop/malo-physique-taining-template/) or Female Physique (ntpslrenalssanceperiizationcom/shop/rp female-physique-taining-tempiates-2/) Templates. ws tm most cases, experienced liters will ed atleast 8 sets of chest work per wosk to maintain ther gain. ey: Most intermediate-advanced ters need atleast 10 sete of diract chast work per week to make gtins av: vost poopie respond best to between 12 and 20 weekly sets on average, Very big, strong liters often need lower set cumbers when they choose a: ost peoale seem to encounter serious recovery problems above 22 sats per wack. But some people can be ok, when your compound pressing strength fr ops starts to dectne, you'l easly be able to tell that you's over your MRV Braroaas: ‘There ave three classes of exercise thet constitute direct chest taining. Horizontal pressing moves that tain the whale chest, incline pressing moves that tain mosty the caviar (ypper chest Fibers and isolation moves tat tran the chest without involving the triceps erizontat Pus Medium Grip Bench Press (tetpeyoutu be/Dl-by6vATQ) Wide Grip Benen Press (psilyoutu be/IToidt_6OU) Close Grip Bench Press (hnps:youtube/3s_qUAAHem) Flat Machine Bench Press (hetpsiyousu befeestexQTeP4) (hempsfyoutu be/TM_PestdQue) Close Grip Pushup (payout be/PFt0-nS¥L00) Inctine Push Inetine Medium Grip Bench Press (payout be/2WRev_ 48318) (hetpeityoutu be/MDuor Low Incline Dumbbell Press (hetpsstyousu be/ef0\xayx234) Incline Dumbbell Press (hepaiyoutu be/LYZDeNve 8) Incline Machine Bench Press (rtpadiyouru befealoeszewns) Ini: enaissanceperiosizaton.comichastrairing-ps-hypertrophy! in abit in excess of that amount and st 16aoa017 (Chest Training Tips for Hypertopty- Renaissance Petiodzation ‘chest lnlatlon: Flat Dumbbell Fye (tpaiyoutu be/t2K¥-TOhet4) Inetne Dumbbell Five (tps:iyourtube/_oBEHre.vSU) cable Five (tpasivoutu be/608i9_e60xg) High cable Five (tpadiyoutube/iparkatbyQ) Machine Chest Fiye (tpsyourtube/6LP3}0_6U) Cable Incine Five (rtps:iyoutu be/UPGRjs6or60) Pee Dee Fe (tpaiyouu be/2vMimnayaad) Frequency: 115-3 times per week Because af the forces the chest has to contend with and the way it's designed, and because ti anatomically positioned to take high degree of ‘suetch under Load, the chest takes quite a beating from overloading tilning and needs its recovery time. Its rare to see a program thet implements ‘ore than 3 successful overioads ina week's ime, and i's actually quite common among very large and strong liters only tain chest very hard once 1 wook and then tain just a it later inthe wook, perhaps afer & trips or overhead pressing workout on the easier session Intensity Loading: Individuals report quite a range of successful loading schemes fr the chast, with some geting great use out of super light ang metaboute rep ranges fang others going up to heavy eet of 5-8 rene per set, Though you anould train your chest trough a variety of rep range in general, wnat Fve saen ‘Work best is training inthe 8-12 rep range. Much heavier and the kinds of volumes needed to really stimulate growth are made unicaly bythe joint stress and injury risk of such loads, and much lighter weights seem to give cool pumps fara sessian ar two but in my experience don't produce {growth nearly as reliably as the midale of Ue roa. Variation: ‘The chest takes lots of damage and accumulates fatigue quick 's also composed of two basic areas (Clavcular head and sternal head) that demand ther own special atantin, Las, isolation moves, whe they doit form the cave of chest work, seem to be vary helpful ingredients for tmaximum cheat development ‘So when you're designing any eek of chest training, make sure it has some horizontal, some incline an some ioation movements init. Nearly every "week of training should have atleast a couple cf sets of ALL of those movements, ange of Motion: ‘The chest ls designed to be stretched under loud, and it gets most of ts damage and much of ts growth stimulus from such motions. Sof youre twalsing your chest and not taking presses a low as they can go (tothe chest for barbells and to deeper than the chest by going outside of your shoulders for cumboell), you're missing out on chest growth, In fac, by Ling heavier weights than needed when avoiding full ROM, you tax the shoulder and elbow joints MORE and get hurt more after ‘Special Metabolite Techniques: ‘The chest does well with drop sets and glant ses, but isolation pre-exhaust Is what really does the trick Pick a chest Isolation move and use your 208M. Crank out a set soveral shy fom failure and then immediately switch toa compound press. Supersetting cable flys to wide grip pushups or ‘dumbbells to dumbbell presses are cool versions to try, but nothing wil best your ereatvty! Perlodzaton: Just Uke with most bodyparts, you fist mesocycle should be moderate weights and reps. The next mesocycle can be more of the same with perhaps ‘Slignty different rep ranges and exercises, OR it canbe & higher volume block that incorporates lightar welgnts (closer to the 6ORIRW mark) higher raps and metabolite taining, Aftor that meso, a shortor (3-4 wosks) mesocyci of strangth talring (T0-B5¥sIRM) with lowsr volumes is Uksly a good ‘dea to rotensitize your museles for mare growth, at which point you rapa the process hen you're designing your macrocycle, the best chest development seems to come fom focusing alternately on horizontal vs, inline work, So for 'you rright have a mesoeycle where most of the heavy work is dane with incline pressing (60% of the sets), and then the remainder is done a chest iglaton (25%) and horizontal work (25%). A mesa or two of this, and your upper chest is now both pretty resistant to more giowth and [aly nas microtaars tna haven't heslag with deloading lone, A hia point you ean awitch to 60% of your work being horizontal and the remainder ‘pl: betwoon isolation and incline work, pushing the sternal pecs to grow more whi giving the clavicular pecs a break to heal and resensitze to future hard traning. I your priority with ether the upper or lower chest speciticaly, than train the angle you need hard fortwo mesos in a row and take one meso of the angle you need less, then repeat itp: enaissencepeiotization.comichest‘rairing-ps-hypertrophyaoa017 (Chest Training Tips for Hypertopty- Renaissance Petiodzation Week1 Monday: Thursday: Barbell Bench Press | Incline Close Grip Press 135Ibs 4 sets of 155ibs 4 sets of 8 10 Cable Flyes4 sets of _ | Wide Grip Pushups 50 total w 30 2 seconds rest between sets Week2 Monday: Thursday: Barbell Bench Press _| Incline Close Grip Press 140Ibs 5 sets of 160Ibs 5 sets of 8 10 Cable Fiyes4 sets of _ | Wide Grip Pushups 60 total w 30 2 seconds rest between sets Week3 Monday: Thursday: Barbell Bench Press | Incline Close Grip Press 145lbs 5 sets of 165|bs 5 sets of 8 10 Cable Fiyes 5 sets of _ | Wide Grip Pushups 70 total w 30 2 seconds rest between sets Week4 Monday: Thursday: Barbell Bench Press _| Incline Close Grip Press 150lbs 6 sets of 170\bs 5 sets of 8 10 Cable Fiyes 5 sets of _ | Wide Grip Pushups 80 total w 30 2 seconds rest between sets weeks Monday Thursday: Barbell Bench Press | Incline Close Grip Press 95lbs 2 sets of 6 155)bs 2 sets of 5 Wide Grip Pushups 20 total w no rush Cable Fives 2 sets of 6 ‘Special Notes: ‘cool way to deslgn your chest workouts Ie to use the “eoation sandwich" We know that lotion moves work great, but they cart overload with high forces safely quite ike compounds. This fact alone would ead us to place isolations only attr compound presses. But onthe other hand, pr ‘exnausting the chest with isolations lets the other pushing muscles realy make chest the limiting factor and fry it to the bone, So whats the best ‘way toga? Isolation befor or after compounds? Bath: ‘Start with a heayy compound movement fora soup of sets (usualy Barbells) Then move anto a chest isolation movement once you've dane your heavy barbell work Alter that, use machines or dumbbells to train the praveahausted chest and get those Benefits a& well Heres a sample spt Barbell Bonch Prose 4 sets of 8 reps DDumbbel Fives & sets oF 10 rps umbbal Incline reas 9 oats of 2 reps y (irTPs:ruwFACeB00K COM SHARER PHP? tits: enaissenceperiotizaion.comichest‘training-ps-hypsrtrophy‘woa20t7 (Chest Tring Tips or Hypervepty-Rendissance Periodization (hres marten commnTeNTT¥BET? 23 certs reread SITE GBNOP ELFENIHHGRON COMKAT CHEST 13 thoughts on “Chest Training Tips for Hypertrophy” APY zach save: sanuary 30,2017 at 718 pm (teipsifrenalesanceperiod zation corvcheet-taining-tips-hypertrophy/eomment-492373) “Those are great! You should considera bodybuilding e-book along the line of Sciontfe Principe of Strength Training, Pi pay to have the efinive ection of al this info in one place. ply (tspslrnaiesanceperiodization.com/cheststraining-tips-hypertrophyreplytocom=490273¢respond) 1] admin itp: RensiesancePerioaation com) says January 20,2077 at 728 pm (htpsfrenaisanceperiodiationcom/chest-aining-tips-hypertvophy/tzomment-482374) ‘Well nave one at some point, for eure, wll be avery Interesting and long read! ® Reply (htts:t/enaissanceperodization cam/eheat-taining-tips-hypertrophy/eplytacom=492274#reepond) 2. FY sr says: January 31,2017 at 10:20 pm (retps:renaissanceperiodizaion com/chest-traning-tpe-hypertopryiscomment-493465) ‘awesome’ Thanks for your continued controution! Reply (epsirenal a Aloe says: snceperiodizaton com/chest-tralring-tps-hypertrophytreplytocom=485445Hrespond) February 1, 2017 at 2:11 pm (htsiensissancepevioization com/chest-training-tips-hypertophy/#comment-496110) No weighted aips? Reply (tzps:frenaissanceperiadization com/chest-taining-tips-hypertrphy/treplytacom=494ni0Hrespond) 1 |) admin (epson RensiesancePerioaiation com) says: February 12017 at 2:19 pm (htps:/enalssanceperiodiztion com /chest-traning-tpe-hypertrophy/Mcommant-4841I6) Could be used on eccasion. Tough to overtoas on dips a lat ve say a bench press Reply (htts:ensissanceperodizaton.com/chest-raining-tips-hypertrophy/eplytocom=4gsiisrespand) 4) ate says Feoruary 2, 2097 at 6:50 pm (htepsfranaiacancepariogiationcom/chest-trining-tips-hypertrophy/#comment-495296) Awesome content at always Wik. Really appreciate you continuing this blog erie! Reply (tspslrensissaneeperiadizaton com/cheststraining-tios-hypertrophyreplytocom=4952%8arespond) 5.) | Rogor says: February 8, 2017 at 9:18 pm (htosiensissanceperodization.com/chest-taining-tps-hypertophy/ifeomment-503254) Maybe a dumb question, but what do you think about dectine dench press? Reply (ttzps:renaiasanceperiodizaton.com/chesttalning-tips-hypertrophy/?eplytocom=s022s4Urespond) 1] admin (np: RensissancePericalzation com) says: Febroary 9, 2077 at 10:49 pm (httosfranceancaperiodizstion comvchest-training-tips-hypertrophy/#comment-60292)) Better choices out there vs tat (ike the ones Usted). Reply (htts:ransiesanceps 1] | Roger say: ‘ozstion com/chest-iraining-tips-hypertrophyreplytocom=S03221#respond) February 10,2017 at 7.58 pm (hsps:eensissanceperiodization com/chest-taining-tips-hypertrphyitcomment-506180) Thank you Reply (tetpufrenazsanceperiod zation com/chest-vaining-tipe-hypertiopry/2replytocom 6 [PY sevzent Rusa says: soeteotrespend) Feoruary 1, 2017 st 180 am (htes/renalesancepariodzation.comn/chest-ralning-tips-hypertrophy/eomment-506718) S501 assume there is no place for super-igh reps/metabolte style approach (eets of 14-20 res) for chest traning? Reply (ttzps:renlessnceparodizaton com/chesttalring-tips-hypertrophy/?rplytocom -S067!arrespond) 1] admin (eter RenaissancePerioaationcom) ays February 1, 2017 st 10:06 am (htpsfrenaissanceperioaiation om /chest-trsning-ips-hypetzophy/tcomment507078) ‘Try asking right on Or Mike's personal FO page. He's pretty good about answering questione an there Thanks! Reply (hitpsuranaicsanceps 1.) oustin cia says: ozstion comvchest-training-tips-hypertrophy eplyrocom= 07078#respond) Maren 10,2017 at 9:47 am (htps/renaissanceperioaization com/chest-traning-tips-hypertrophy/icomment-548079) | was wondering now to count total eete between the two heads of the chest, For example, if you do 16 total ets of flat bench and 16 total eets ofineline bench s that Ukely to be way i excess of mv forthe chest a a wnole, or is there some “oxtra® mr when your taining total focuses fon the two heads? The answer appears tobe that this is toe much generally, but | ust wanted #9 check Reply (tspslrenaissaneeperiodization com/cheststraining-tips-hypertrophy/?eplytocom=S48079Rrespond) 1] admin (esp: RensissancePerioaiation.com) says March 10,2017 at 9160 am (htps:/renaissanceperiodiation com/chest-tsinig would all count. sips-hypertrophylicomment-54808%) Reply (https:tenaissanceperodization cam/chest-taining-tipe-hypertrophyMeplytacom=s4808t4reepond) itp: enaissencepeiotization.comichest‘rairing-ps-hypertrophyaoa017 (Chest Training Tips for Hypertopty- Renaissance Petiodzation Leave a Reply ‘Your email address wil not be published. Requited fields are marked * ‘comment Batt Website Post Comment ‘p_transformations Seforefateractutes of erpetrength client (ttpeinstagrem comp. ansformations) itp: enaissenceperiotization.comichest‘rairing-ps-hyperrophy!aoa017 (Chest Training Tips for Hypertopty- Renaissance Petiodzation (putpssfenwinstegram com/p/8Q0x0n,D3t0/) (repssiwwinstagrameer/p/sQnorMzeU) tits: enaissenceperiotizaion.comichest‘training-ps-hypsrtrophy