In order to get ripped and big a bigger chest, you must participate in a weight-training program that is designed to build muscle and that targets your chest musculature. When you overload your muscles with high volume weight training, you leave your muscle fibers damaged, causing small tears throughout. Your muscles respond by healing back stronger and bigger in an attempt to be better equipped to handle the stress that weight training places on them.
Training Schedule
Complete your chest-training workout two to three days per week. Two is adequate to build muscle and is likely to be better for providing adequate rest in between your high-volume training sessions. If you work out two days per week, allow two days of rest in between so that you provide your muscles with rest, but not too long of a break between sessions where detraining occurs. Three days of training per week is fine, as long as your workouts are performed on nonconsecutive days, such as on Mondays, Wednesdays and Fridays.
Effective Exercises
Exercises that effectively develop your chest muscles include pushups, chest press, incline chest press, chest flyes and pullovers. To complete pushups, place your hands slightly wider than your shoulders. Bend your elbows, allowing them to flare out as you lower your torso down to the floor. For the chest press, lie on your back on a bench, holding dumbbells in line with your chest with your palms facing your feet. Push the dumbbells up toward the ceiling, bringing them together at the top. The incline chest press is done exactly the same way, but the bench is set at a 45-degree incline. For chest flyes, lie on your back on a bench, holding the dumbbells with your arms extended out so they're nearly parallel with the floor. Keep your elbows straight as you bring your arms together. To complete pullovers, lie on your back on a bench, holding one dumbbell with both hands with arms extended. Keep your elbows straight as you bring the dumbbell back and behind your head.
Volume
Dr. Joseph A. Chromiak, a fitness professional for the National Strength and Conditioning Association, states that eight total sets are needed to stimulate muscle growth. Therefore, at a minimum, choose at least two exercises and complete them for four sets each, or choose three exercises and complete them for three sets each for a total of nine sets. Advanced lifters should choose four to five exercises, completing three to four sets of each. According to Dr. Lee E. Brown, each set should consist of eight to 20 repetitions.
Weights
Use an appropriate amount of weight for each exercise where your muscles become fatigued between eight to 20 repetitions, making adjustments in the weight you're using as necessary. If you're unable to complete eight repetitions, lighten the weight next time. If you are consistently reaching 20 or more repetitions, increase the weight you're using.
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