back in the day I sometimes found that machines were awesome but I sometimes found depending on the machines that like there was something missing i just wasn't getting a crazy pump i wasn't getting crazy sore dips deficit push-ups have never done me wrong you may have a PhD in exercise science and an enormous chest but PAC definitely has both it's Dr pack to you and I he's going to tell you why your chest may not be growing and he's going to hook you with awesome tips to get your chest enormous no stop it let's go the first thing I see many people do wrong is training volume look low volume protocols work fine but if your chest isn't growing hitting it with more training volume is the way to go the current literature has still defined the limit to how much volume you can do for muscle growth and doing more will likely benefit your chest bonus a very recent meta regression showed that even up to 11 fractional sets per muscle group per session will still keep you growing so if chest is one of these lagging body parts for you hitting it with 20 or even 30 sets per week is a good educated bet when it comes to your session training volume you don't want to do everything in one session so when I say 20 to 30 sets ideally split those in two to three sessions so you can get high quality sets very close to failure just going in the gym and halfassing your way through sets and sets and sets is not the way to go here's the thing guys every human has a certain volume they're going to respond better to than another volume that changes for everyone over time but still some people respond better to lower volume moderate volume some better to higher volume the people that respond better to lower volume are usually the guys that have the best genetics they have a higher proportion of fast storage muscle fibers they're very strong they have a psychological and neurohysiological ability to push really hard they're the ones probably with big chests already so if you follow people on social media that have huge chests you're going to learn that a lot of them do maybe 10 sets per week for chest and you're going to be like "That's how I do it." But if you have not so great genetics slower twitch muscle fibers muscles a little smaller your ability to neurally contract your muscles isn't as great you're actually the person whose solution is going to have to be different and we've actually done studies before showing that people who don't respond as well for traditional volumes usually respond better to higher volumes and not lower volumes so is it possible that for you you've been overdoing volume less volume be better yes but that probability is lower at face value than the probability of doing a little bit more and a little bit more and a little bit more and then a little bit more is what's going to get you the giant chest that'll make her notice that's right that one bitch sit in the corner always taking notes but you know she's thinking about you and you know her skin would fit so well on your body or him him him too or they or them listen I love compound exercises like the chest press and specifically this machine i tried it yesterday amazing machine excellent stretch this is turning into an ad for hoist machine sponsor me hey although compound exercises like a chest press bench press dumbbell bench press whatever are great cuz you're going to hit your front delts you're going to get your triceps in as well and you're going to obviously blast your chest when it comes to bringing up your chest as a lagging body part you want to keep roughly 50 to 60% of your exercises as isolation exercises meaning things like double flies cable flies machine flies pectic any exercise that pretty much isolates the chest so you can make sure that your chest is getting as much stimulus as possible cuz we don't really know how much work your triceps and your front delts are doing in any given exercise especially when people have different anthropometric characteristics maybe build slightly differently you may be feeling your triceps more on a chest press sure your chest is getting worked but to bring it up hammer down the isolation work include plenty of isolation work where you can focus just on your chest compound exercises still there still part of the program but they shouldn't be the only thing you do when you're choosing presses to do and you want to bias them more to your chest typically wider grip variations are a really good option and it's not so much that they hit your chest a lot more it's just that they're not limited by the triceps as much so a lot of flying movements is an awesome direct way to hit your chest when you do your pressing movements at least try to find a hand spacing you can really feel a lot for your chest maybe not as much for your triceps that when you're doing presses they're still quite chest biased and then you get kind of the best of both worlds also the reason why machines are an amazing tool for many of you out there to build your chest or any muscle for that fact is because they allow you to train very closer to failure without needing a spot the traditional barbell bench press and other exercises that will require somebody to be there with you to lift the weight and potentially to assist you or help you out if you fail amazing classic all good a thumbs up but if you're training alone opting for a chest press machine where you can literally grind a couple of reps at the end and potentially fail safely is a good educated bet when it comes to maximizing and really bringing up your chest cuz training close to failure is very important and if you're unable to do that because you don't have a spot on any given day or you don't feel safe then you may be leaving some gains on the table tip number three don't be afraid to lift heavy listen when it comes to building muscle we know that training close or to failure is important it's very important if you want to maximize gains and specifically when it comes to people's ability to predict how close to failure they are cuz you may not want to take every set to failure things get a bit iffy after 12 reps so predictions after 12 reps are not that great and that's based on a meta analysis we published a few years ago so sets of five to 12 reps even lower five to eight reps although not traditionally associated with hypertrophy training should likely be there especially on some of those chest presses and machine exercises that you can fail on them safely don't be afraid to do a heavy set of five on a traditional chest exercise no it's not going to primarily target strength or make you a powerlifter or anything like that it will be as hypertrophic as a set of 12 or 15 and in some cases especially if you're trading alone without a partner there to push you or at least g-check your effort you will substantially increase your probability of knowing that you're truly close to failure unless you're the one freak that takes everything to failure and have escaped the matrix and you're better than everybody else so when you're training heavier for chest there's a couple cool things you can do to make sure that you stay safe but it stays super effective one is control the eentric i don't mean take an hour to lower it but like don't just dump the shit on your chest it's a good way to get hurt another one is potentially try pausing at the bottom even it's just for a split second the highest forces you see in the lift are typically in the reversal and if you can minimize those forces the muscle still gets a ton of force and everything is still good to go and for me personally I don't love to train heavy i used to back when I was a powerlifter it was amazing i've liked more recently to train light but for me some muscle groups just love the heavy heavy and my chest sets of 10 sets of eight it loves sets of 16 sets of 20 it's kind of like ah I'm just getting tired and not a lot's happening so if you try a bunch of different rep ranges for chest don't leave out sets of 5 to 10 controlled with compounds all that good stuff but if it works oh beautiful fucking work you're going to have the biggest fucking pecs ever look at that guy hey you know who we used to call him fucking big pecs that's right our nicknames for people are fucking stupid hey you calling me fucking stupid hey whoa gabul shout out Danny Plotkin our favorite boy our favorite Italian researcher listen I shield for the hoist machine there that I've tried once and because I want the sponsorship and I shield for machines heavily because they allow you to fail safe easy to load no not much warm-up needed yada yada yada but if your chest is lagging and in general if you want to train your chest and you want a big chest bodyweight exercises like dips and deficit push-ups are absolutely goated for real for real busin skiibbid ree ballerina capuccina amazing stretch barely any warm-up required super easy to progress even if you're an advanced lifter and in general easy exercises that you can sprinkle on top of other sessions to get more volume in even on a leg day let's say you finish a leg day you could easily bang out two to three sets of dips or deficit push-ups with barely any mental effort required just get on there especially if you're a bit heavy or a beginner you might only be able to do like five to 10 reps per set super time efficient and extremely effective they take all the boxes and they're somewhat slept on in my opinion don't be slept with no wait that was my motto in high school and I succeeded don't get slept on i'm not sure what that means but I'm sure it's slept on yeah yeah starting our new spin-off service with Mike hairy dudes stepping on you sign up now you love that listen back in the day I worked my way through a bunch of different modalities for chest and I sometimes found that machines were awesome but I sometimes found depending on the machines that like there's something missing i just wasn't getting a crazy pump i wasn't getting crazy sore dips deficit push-ups have never done me wrong your dad is a dip or a deficit push-up he goes out for a container of milk he comes back to take care of you he doesn't leave with some other woman that has some other family in Illinois that you don't know about and you find out when you're 21 and he's your dad you still try to love him but Jesus Christ really Dad a whole other family deficit push-ups and dips ladies and gentlemen yes I'm still yapping about body weightight exercise also amazing exercises when you're traveling or when you're low in equipment when you're out of town easy peasy dips push-ups you can bang them out anywhere amazing i don't know yeah whatever you can cut that out i fucked it cuz whatever don't travel dedicate yourself to your chest come on be serious this is important where Where are you going next weekend no worry if you're trying to travel pimp you better be going to the gym see you there we're going to leave that that's a good tip that's great thanks important tip when it comes to maximizing hypertrophy based on the current literature a good educated bet is to emphasize the lengthen position on most exercises look I'm not saying that if you don't you're not going to make gains or anything like that but if you're watching this video and you're desperate to get a chest of world peace a chest that would end the tariffs and any worries that are ongoing at the moment then choose exercises that place a lot of tension in the stretch and do your best to pause stuff in the stretch the pause is not going to take away from your gains and it will likely allow you to be a bit more efficient with the weights that you use it will make the exercise harder and it will give you more space to progress focus on that stretch worst case scenario nothing bad happens best case scenario more pecs more checks more sex more decks buy our new deck cleaning system with Dr mike for sailors and maritime companies ball carriers yachts and many other types of ships adhd if you have a dirty deck we can clean it with our hands it's it's part of the other scheme as well the step on you so we'll come it's BDSM and then we clean the the yacht and if you have a yacht or a boat you're pretty rich and you do some weird shit you can afford us shut up and buy our services now link in description well gee whiz Mr pack I done took all of your advices and you see the problem is they didn't work oh snap did you by any chance also eat plenty of protein and maybe at least maintenance calories in a or in a slight calorie surplus and make sure that you're sleeping like 7 to 9 hours per night i didn't do any of those things oh my god but these are the most basic things you need to do follow the plan right on your phone and get the gains click on the link in the description of this video to get started did you train for at least 6 months before you assessed progress i assess progress every day looking in the mirror at my chest while not eating in any kind of surplus and I'd never slept did you know why I didn't sleep because I was in the mirror assessing my chest progress did I do it wrong look average person who watches these videos and wants to make gains you must remember that the basics come first you must be eating well eating a lot of protein maybe in a very very very conservative surplus sleeping and it takes time to grow a lot of muscle can't expect massive chest in 2 months i have a question yes please you said sleeping mhm who with your mom viewer that's you dog except if your mom has passed away respect and by sleeping I mean sleeping in the same vicinity and then having sex with the corpse with [Laughter] all that aside listen guys are we literally putting the corpse aside yeah freaks hold up sean Gay see that shit below the below the house my dog i watch serial killer stuff but look if you're a natural individual out there and you want to grow it will take time give it time follow those tips and you're going to be fine but don't expect a massive chest in 2 weeks just because you paused in the stretch and did a bit more volume do the basics cover your bases do your due diligence outside the gym follow these tips and I would be extremely surprised 60-day money back guarantee if your chest doesn't grow significantly from what it was before cool let's say you're a drug user and you're not natural how does this whole process work i'm going to tell you right now easy steps to get you the biggest chest that you can get really study in school i mean study pass all the exams go to university get a ton of degrees get a great job a whole career make a ton of money get a house with a pool drain the pool put needles on the bottom of the pool drain facing up all loaded with just tons of trend who cares what you're shooting dball even though it's an oral put it in the pills anyway put it in the needles needles face up get on the board the bouncing diving board boink boink and then just right into the needles and you're going to be jacked it's a bit of a long game but it's worth it for people that may not have the pool let's cover that as well needles throw them on the ground and just run run back and forth four times after that you should be covered ideally get the pool though cuz if you're not you're broken and you shouldn't be watching the RP channel if you don't have seven Bugattis and millions stop watching TV if you don't have money get money first motherfucker [Music] comedy central aside to summarize that's the Andrew Tate thing comedy aside to summarize for a bigger chest if your chest is lagging do more training volume up to 20 to 30 sets per week for your chest good stuff do compound exercises that you can fail on safely like a machine chest press but also include plenty of isolation exercises for your chest for those exercises make sure that you're emphasizing the stretch pausing in the stretch and also selecting exercises that load the chest in the stretch good educated bet don't be afraid to go heavy in the 5 to 12 rep range for a lot of your stuff to make sure that you are training very close to failure obviously train zero to two reps in reserve and what what else was there buy our new deck cleaning system with Dr mike for sailors and maritime companies and also make sure and this goes for any tip that you will ever hear make sure that you're eating roughly two 2.3 g of protein per kilo of body weight if you want to absolutely leave no stone unturned eat at least maintenance calories or even better in a very slight surplus around 5 or 10% above your maintenance calories do your best to sleep at a regular time same time sleep 7 to N hours and give it time or buy our apps my adaptab RP hypertrophy app and it will do everything for you yes shameless plug you see how snug that in there you keep that in there scot RP hypertrophy channel best channel dr mike Pat Greece yeah baby explosions added them max uh more work for you more money for you yeah commission 10% yeah rpg yeah detroit baby yeah fuck yeah detroit [Music]