How To Grow a BIGGER Chest (FULL WORKOUT!)
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- Опубліковано 27 вер 2024
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I've made a lot of changes to my chest training over the past year and I'm FINALLY making progress. For years I was so focused on the connection to every contraction of the pec muscle but after adjusting my form and focusing on loading my chest at length it's made a huge difference. Also, I tried a few random things during this workout but holy crap I'm sore as I'm writing this so.. good luck.
#chestworkout #buildmuscle #bodybuilding
Im just here for the sounds you make
hip....heeeeeee.......hip........heeeee
Huh… pffffff. Huh… pffffff.
That would get him the lunk alert at Planet fitness.
What do u do with the sounds????? 😭
@@adrian3747_I usually edge with it, but with this one, I just couldn't hold it and busted a dam.
today is my bday, chest day and ryan dropped a video. can't get any better
Happy Birthday brother! Have a great workout and a wonderful day.
Same! Happy Bday🎉
@@dmallo_art may the pump bless you too
🎉🎉🎉🎉🎉🎉🎉🎉
Happy belated birthday 🎉! 💪
Ryan, you are way ahead of your time and using your UA-cam finance for things NOONE else is even thinking about doing or want to spend the money on. Keep it up please!!
Bro won my heart when he said, "You need to train your anterior delts if you train your chest correctly". My chest is one of my most well developed muscles and I definitely am lagging in the front deltoid department. For a 3D look it's not just enough to have middle and rear deltoids. You need all three. I wish I isolated front deltoid training more in my early days.
best front delt exercise, sit on 45 degree bench, grab two dumbbells in hammer position, and lift the bottom of the dumbbell just above the height of your head, with them just touching, and then control the down.... you'll be amazed at how light you need to go
You get almost all the vowels out while grunting. Sylvan did something for you.
Thanks for the chuckle 😂
it's not grunting. He knows 15 different dinosaur languages.
Ha! He used my joke in the next video
He's hooked on phonics
AAAAAA! EEEEEEEE! IIIIIIIIII! OOOOOOOO! UUUUUUUU! 😂
Hell yeah within 10 mins of posting. What you got today Ryan. I was only doing seated calf raise for months & pulled it really bad in January Ive gone back to seated & standing. Healed up & No issues. 💪.
Little chubby ball of anger is so damn funny. Can’t stop laughing
the dog is quite funny too . . .
10:01 help me!! Help me!!😂
Ryan, I have been watching you since you lived in an apartment and every video gets better and better.
i love the shoulder fixing band thing i could barely get my right arm behind my back now i can do the full 180 test on the floor in the same day, you da best and da man
Big chest is what we all need! Thanks for this crazy motivation! After watching your videos I started working on my body and even trying to film my home workouts to become a fitness influencer too hope to see some good results soon! keep it up man
Bro reciting his vowels mid-set hahah @11:10 💪🔥
"E"
@@oranmoore5894 hahaha!
Invaluable masterclass of workout information!
Much thanks
Boss Ryan!
Dude has the art of muscular physique!
Thank you man. I had a great lack of muscle in my back and I tried any program you think but it didn't work so well . Its been 2 months since I try your back workout routine and the result is just amazing . Beside building back I can feel more of my back muscles now .
That is a gorgeous puppy!!!
I have several of your programs. really like them. but I love your channel. You are so informative And you're sense of humor is fantastic. Keep up the good work, Love it.
Congratulations on 2 million. I started following you with 400,000
As a fellow English Bulldog rescue from Arizona, that's a good looking dog.
Calves-This and the crazy amount of lunges on leg days are the only things I sidestep in Ryan's science based program. My calves are the only muscles I don't have to spend time on more than once per week. 😂
ofcourse you post this when I'm on vacation
Ok and?
And ovulation.
You can still workout on vacation. If you don’t, you’re not really serious about lifting and just quit now
LoL pick up your partner and curl them
I'm a YMCA guy. Good thing about vacations are any YMCA will let you train for free with active membership
Great video, love the tips.
I try most of the exercises, being over 60 yrs old I need to be careful. I suck most of the time but I hit it 5 to 6 times a week.
Cheers
Use machines not free weights to lessen injuries.
So much good info in these videos, even if you don’t have the same equipment. This guy really knows how to explain this stuff.
5:19 I find the smith machine incline press feels so awkward, more awkward than a standard barbell press 😕
How so?
Hey there big man! New fan and follower here. Great content!
No one:
Ryan: A! E! I! O! U! Y!
You’ve really made some gains in the last year. It’s actually noticeable and impressive for sure. Congrats to you for the triceps boi!
If anything, for the entertainment value 😁..As always, still great info and presentation ! Thanks Ryan! 💪😎
Best channel ..
I have finished your 12 week program and am back to full gym 2.0. Absolutely have loved all of them. PPL, Garage all of them. Looking forward to the next one. Thanks for everything, sir. In the famous words of Major Payne, “I’m still a shit sandwich, just not a soggy one.”
I remember Mike Mentzer talked about the elbows years ago .. I realise he was a genius year after year
What did he say about the elbows?
@grunge-mb9sb he mentioned that you have to flare your elbows in order to put more tension on the chest muscle. And he explained the physics behind it. I'm sorry I can't provide you with the video, it was long ago.
@@YeshuaDavidsonbut it’s terrible advice for the average lifter. Flaring the elbows is a key reason why people mess up their shoulders doing press motions with a bar.
@@YeshuaDavidson Its all good, I have found that flaring my elbows does indeed put more tension on my pecs and doing the opposite I feel way more delt activation, thank you for the response.
I flaired elbows for decades but would periodically have shoulder issues so I switched to 45 degrees. Stopped shoulder issues but also reduced upper chest. Almost 70 now so I'll probably keep them tucked and keep doing exta upper chest work, less risky. Keep in mind that world class body builders have large, strong tendons and might get away with more than the average guy. Listen to your body
One tip to count real seconds :
count each second 2 times, like :
one-one two-two three-three four-four etc if you say them at normal pace, each second is accurate. i don’t know if this is clear sorry
This is very interesting, because I’ve been supersetting for over 2-3 months like this. I do have some comments on some of the exercises shown:
1. Your adding isometrics into your workout is plenty right, but the time spent in the elongated position should be over 4 seconds to become significant, 5 seconds for advanced athletes.
2. Supersetting after an isometrics exercise is a good way to continue hypertrophy while creating enorrrrmous strength. Some good ways to superset are plyometrics and twitching right after isometrics and so that you don’t waste mentality while waiting for your next set over 2-3 minute rests.
3. Ab integration and locking is a real great way to target the chest, however doing it only in an inclined bench is basic to keep the inclination. Something a little bit more advanced is to lock the abs while doing horizontal bench, but this is plenty difficult for people starting in isometrics, as locking those abs confuses the breathing. Something that can help you imagine that locking while breathing properly is locking your back as you showed, but also locking your abs (while imagining you’ll sneeze) before getting the bar out of the rack. It’s a bit difficult, but in your level I don’t think you will have any issue getting used to it.
4. While stretching the muscle is the most correct when doing these trainings, time under tension is tops in terms of focus.
The general recommendation is to focus the tension in a 90° angle on the way down so it continues targeting the chest instead of resting when going lower of those 90°.
I mention all this with all due respect, I hope my information helps you to progress in research and I share it with you as you’ve shared so much to me in other muscle sections.
I’m up for any kind of question or info about it, I’ve been exploring isometrics, plyometrics and twitching, and their combinations for over a year and a half with amazing results in my body, I would be honoured to share it with you in case you want to. I happen to be a just-starting coach in Mexico, my profile in YT is personal use, but I will be honoured to share the IG page in case you require it :)
Came for the tips, stuck around for the noises.. relatable. Great content as always brother!
That’s Ryan Humiston! Awesome workout videos. Dudes a nut. lol. Love him!
First time that your anecdotal experience on effective training completely aligns with mine. Usually I’m pissed but this video was spot on 😂 thank you!
Now we know why you tore your soleus! 😬 But everything else so clutch. Amazing tip on elbow positioning with incline bench!! This took all the strain of my shoulders. Unbelievable. F-in’ unbelievable.
The single biggest tip I can take out of this which I also happen to strongly agree on is: "You have to get your own experience in terms of excercises"
Great information Ryan
1:31 i rlly miss this machine at my gym along with the hack squat
Finally somone who agrees with the need to train anterior delts if you train your chest correctly. I have always done chest correctly and my delts suck!
Great video. I would like to know what exercises to hit if I want better posture? (think like you are standing when you are proud). A video on that would be great. Or is there already one?
Hey Ryan. That amount of commitment to the research you put in is incredible. Just to make everything you do work the most efficiently. And the best part of it is you share it with everyone. And it’s kind of you, but thanks, we don’t need any farts in the bag 🤣🤣🤣
Thanks for sharing all the knowledge, it helped me massively to actually looking like I’m working out instead of pretending I do. 😎
we all need a bigger chest
edit: is it just me or we all need a bigger ballsack?
I sir do not. I'm doing well in that department my ball sack I will take an increase in it's partner tho. 😂😂😂 my chest is so so.
I have an enormous sack but a small chest. So no....I have no idea how you feel.
@stinkyham9050 its OK buddy we are here for you
Notoriously large sack ngl 🤷 working on the chest. But still nice tibbies
How to grow a bigger chest: *Work out. Train it. Presses and/or flys. Be consistent. Get enough sleep. Protein baby. And some PEDS like this guy. Pretty simple. This method can be applied to all muscles.*
I know this is a fitness based channel, but please show your dogs more. They're adorable
Anyone else love the noises Ryan makes when pressing? 🤣
The post-set stretch via DC training about 20 years ago was great, and still is 👍
Counting with Ryan Humistan: "Eef...Ive...eff...ipf...uvv"
Found my new favourite UA-camr hahah
The only thing that matters is “your own anecdotal experience “. I watch, read, tried many variations of lifting techniques. Some trash can. Some gold star. What’s non negotiable is your blood work and exams!
I love the programs!
I spent 60-90min a day on my "bro split" trying to chase that burn. I shoot for 20 sets to failure on each muscle group. I feel like anything less I just don't feel it😢
I want to double down and hit 2 muscle groups a day but an hour for each one is a b****!
(I also do Cardio and martial arts on top of that)
A 30 minute would be amazing! 🤩
I find it funny that he has figured out his calves will respond to far far more frequency but hasn't quite nailed down the Mike Mentzer method. I think the Mentzer method is really gaining steam this year and it's been incredible for me. I'm one of those guys who basically recovers instantly and when you look at the most elite athletes in the world... they train basically every day. Most Olympic athletes train every day. Their "off" days will be a normal training day just cut in half. How is that possible if you need time to recover and grow? Well... the human body is a machine at recovery.
Reports show that you don't really need much beyond a single very intense set per week to retain muscle... if you have that stimulus ever other day... you'll grow.
My workout has adapted this and I do arms EVERY TIME i'm in the gym... but I only do a warm up set or two and then a crazy hard 6 rep max effort set PLUS a triple drop. The amount of strength I've gained has been flooring. I'm 40 with an average build at 210 lbs. I'm suddenly maxing out half the machines in my gym. Like... I went from 150 for shoulder presses to 210 in 2 months. Like... every time I sit down to warm up with the weight from my last workout it feels like a joke so I have to add 10 lbs to my warm up and my working set.
My deadlift was plateaued at a VERY ugly 415 lbs for nearly a year... I will throw a heavy deadlift session in about once every 2-3 weeks... Without training it I'm suddenly hitting 415 for two clean reps. That might not seem impressive but my prior 415s were NOT good and felt like death. My 2x415 feels like I probably have at least 1 more in the tank but my belt was too tight and cut my wins early.
The biggest change is my biceps though. I've added about 3/4 of an inch to my non-pumped biceps. That's meaningful when my arms are only like 15 inches. Adding a quarter of an inch per month as a fully natural 40 year old man who has trained 4-5x a week for 7 years - that isn't normal.
Why are they growing... well because I don't waste time and energy on sets that don't push the limit. I used to struggle to curl 30 lbs on the cable machine for 12 reps - mostly because of elbow discomfort. Now I curl 60 for 8 and it feels great. Each rep after the first feels impossible but that's the intensity I could never get doing 3x10-15. After one insanely hard set I feel like my arms are going to explode.
Same goes for my legs. I do quads 2-3 times a week instead of 1-2. That extra day is mostly just doing a set of glutes and quads (because hams get roasted doing deadlifts anyway). Single leg seated leg extensions went from 75 lbs to 105 pretty much instantly. I can probably push 125 but my old knees start to really feel it unless I'm wearing sleeves. Double leg extensions I'm cranking 285 for 8 again - something I haven't done since I I quit playing soccer. I can probably clear the full stack at my gym (325) but I haven't tried.
Regardless - the point is I'm finding high intensity training on a very frequent basis has exceptional potential. My body feels fresh every single day now that it has adapted to the routine. The first 2 weeks were rough but now I feel better than ever.
Guru!!!!!! True master scientist
Hey, you may not see this, but you did a video on protein and what's best, but there wasn't an insect protein. As it's something I've just got into myself, I was wondering what your thoughts are as there seems to be a lot of goodness in it.
Always enjoy your videos! ❤
Just a tip: The gastrocnemius relaxes when sitting, leaving the soleus to do most of the work. Since the gastrocnemius is key for calf size, standing exercises are better for building bigger calves. Noted your feeling has been different, but biomechanics science seems to completely refute that it’s even possible to train the gastrocnemius while sitting. Maybe you can test and compare the muscle activity with your sensors?
bro just bought HPLC. love the dedication
"The Dark Arts of Supplement testing" 😂
Reach out to an MRI school. I know students scan themselves for learning purposes, could be a good way to help promote the school and also get access to an MRI machine.
Apart from all else dude got a unique grunt noise 😂
Lets go.... Good stuff!
Tried the 20-30 second pauses yesterday with my dumbbell incline bench presses. I got a full 20 seconds first set, 15 2nd and 12 3rd. My chest is fucked today. Definitely going to make this a normal practice. I’ve done 5 second pauses before, but this was much better.
On that sitting chest press machine I found that if I leaned forward and pressed I got a real good stretch.. slow n easy with lighter weight.. if u read this try it and give me your thoughts😁
Training the chest alongside the back is correct, but it should be considered part of learning what works best to build balance. Therefore, more control during time under tension and deeper stretch.
Mobility Warmup NEXT PLEASE!!
Thank you for these!
Youre the new guru
A-E-I-F. I love these videos!
Also, soleus is much bigger than gastroc, it just doesn't get all the press cuz it is deep. So, in my mind, get the biggest one bigger and the whole calf will increase more in size than focusing on the smaller of the two.
Yep I could only do three dips if I had maxed out on completion of that workout 😮
Chest was his worst area. He said... so.. this guy! Awesome and backed by science (as we know it now)
Respect.
The intense stretch periods remind me a bit of Cybergenics workout from the early 90s. Worked really well for me as a nubie….crap I must be getting old.
OK as for calves the best stimulus is to be in a bent over hack squat position lengthening all the connective tissue from the glutes to the heels of the feet than rep out from the stretch portion to sixty percent of the contraction portion of the movement. Have a look at rugby players calves especially the players who are bent over in a scrum attempting to drive the opposition backwards. Hope this helps👍
So I’m not the only one with this calf ritual, been doing this for quite a while. Fully agree with smith machine work, besides, it’s safer when your rotator cuff is 40 %torn. Cheers
This exactly how i train cheat elbows flared for the deep stretch. Crazy how many ppl are scared of it. Understandable if they have a injury but probly be fine if they lighten the load
Now that's a solid workout. When you get laryngitis just from the grunting.
Another great video thank you
Watching you do the smith machine incline. I wonder what you think about the vince gironda Gallatin bench press
Damn yeah the smith machine presses are what allowed me to build my chest way better
Is it the standard to no longer focus on feeling a strong contraction at the end of each concentric? I remember when "squeeze the chest" used to be a common cue to give for presses
I’m kinda new here
I love this guy for his comedy
Haven’t seen him on any podcasts
However
He knows the fuck what he’s talking about.
But, has he mentioned at any point where he got all his money to provide us all this beautiful funny delicious content?
Fruity Pebbles really is the jam
Sir , could you do a scientific analysis of the rogue Cadillac bar neutral grip, how much a hits chest rather than the traditional grip thank you
Thanks for another good video sir! Something you may like that I tried today is sissy squats but wait there’s more… go as low as you can before touching the floor and start 2/4 or 3/4 repping. Omg pain omg it hurts so good!
Ryan would you be willing to try workouts in lengthened muscles only? Partial ( half reps ) reps only?
can you please make a "no equipment" video that how much beneficial are those no equipment home work outs...I know you would explain it way better than other fitness influencers........
Hey Ryan. Your idea on using the MRI to study lean mass hypertrophy is interesting but I don't know that an MRI would be necessary. I'm pretty sure -- now I'm no radiologist... but I do have a friend who's published multiple studies on adjacent subjects that I'll reach out to to confirm -- you could get an accurate transectional lean mass measurement using ultrasound. This would save ya $$, be easier to do, and (as long as you had the same rad tech doing the work to ensure consistency) would likely be just about as accurate.
Yes - ultrasound is comparable to MRI - and pretty easy to do for muscle CSA. You can get your own handheld ultrasound unit for pretty cheap.
Happy chest day!
“Eef ohf eye ehhh.” - Ryan
2 years ago, we all thought Ryan was building a gym. He is building a human testing lab.
Awesome video. What kind of rest time should I focus on
I use a leg press for my calves. Spread those toes to get that stretch
good stuff man
I thought flaring your elbows straight out can cause osteolysis of the distal clavicle (weight lifters shoulder), or am I a dumb-dumb?
He explains that in another video called "This 100% works!".
Shoulder snap city!
I been doing narrow grip benching on the smith machine. Push chest up into the bar and the stretch is nasssssty. Great pump.
Hilarious you post a new chest video a day after i was searching for your old one!
What has my life come to that I sit and watch a grown man grunting for 12mins straight.
Wouldn’t flaring your arms out so much on the first two exercises cause major shoulder discomfort over time? Feel free to correct and inform me if I’m wrong.
I've got a shoulder injury at the moment and it's so annoying not being able to train chest, but i can train shoulders! 😢
Great job