Taking aim at your pecs is something that many guys strive for in the gym. Finding the best routine for size and strength can help you to hit your goals and reach new gains in the chest. However, in order to find a chest day blueprint, it is important to know the basics on how to structure a workout program and start off on the right foot.
Reaching new heights in muscular size and strength is definitely within reach for anyone who goes to the gym. The rationale is such that every muscle worked should have the capacity to build back stronger and bigger depending on the intensity and stimulus. Let’s dive deeper into the programming of an exercise routine and how this can help to establish the chest day blueprint and best routine for size and strength. 
Anatomy of the Chest Muscles
Knowing the basic anatomy and action of the chest muscles may help you in your journey of maximizing size and strength. Let’s look closer into the chest muscles and the function they perform.
- Pectoralis Major. One of the bigger muscles in the body, the pectoralis major muscle is a focal point for many guys. This muscle performs horizontal adduction and is most commonly worked in a bench press, pec deck, flies, and push-ups.
- Pectoralis Minor. Similar to the pectoralis major, the pectoralis minor also aids in horizontal adduction across the body. While it is a smaller muscle, it aids in the function of the pectoralis major and is important as a secondary muscle for strength and stability.
- Rotator Cuffs. The subscapularis is one of four rotator cuff muscles that is part of the chest and rests under the pectoralis major and minor muscles. This muscle allows for the upper arm to move across the body in horizontal adduction and is commonly worked in movements like chest flies or dips.
Baseline Size and Strength Basics
[wpcode id=”229888″]There are various resistance training guidelines to follow to help meet your fitness goals. Here are some of the basics of hypertrophy training to follow:
- Hypertrophy training. This type of training is crucial for building big muscles, which is the definition of hypertrophy. In order to induce hypertrophy in the chest muscles, you will need to follow progressive overload principals.
- Reps: Low reps with each set and more weight. Aim for a pyramid stack of 10, 8, 6, and 2-4 reps.
- Sets: The sweet spot for hypertrophy training includes 2-4 sets, preferably at least 3 if possible. With a pyramid stack, aim for 3-4 sets to maximize growth.
- Weight: To maximize hypertrophy in the chest, aim for weight that is 70%, 80%, and 90% of your one repetition maximum. So consider performing 3 sets of 10, 8, and 6 with increasing weight to accommodate the percentage of your maximum.
- Rest time between sets: With heavy stacks, you should optimize your rest time so the muscles can continue to work at a high capacity. Aim for 60-90 seconds of rest between sets for best results.
- General resistance training. Resistance training can help to develop strength in the chest, so long as the muscles are stressed enough. Following a generalized strength training program is vital for strong muscles and can easily be incorporated into any routine.
- Reps: General strength training should include enough work to create fatigued muscles. For this, 10-15 repetitions should suffice so long as it’s challenging at the end of each set.
- Sets: Similar to hypertrophy training, strength training should include 3-4 sets to allow for muscle fatigue.
- Weight: In contrast to hypertrophy training, strength training should be performed at around 65-80% of your one repetition maximum.
- Rest time between sets: Allow for less time to rest between sets for strength training. Aim for 30-60 seconds to optimize rest between sets.
What is the One-Rep Maximum?
The one repetition maximum, or the one-rep max, is an important part of resistance training to establish where you are at in your all-out effort. This figure is important for not only establishing what your body can handle, but also how to tailor all of your lifts for optimal progression. Here’s how to establish a one-rep max:
- Get assistance. First off, it is vital to your safety to get a spotter for this. Your spotter can help to ensure safety and offer encouragement.
- Load light weight for a warm-up. If you have an idea of how much you can lift, then start light with a few reps to warm up.
- Add what you think is challenging. Add weight to what appears challenging and lift one time. Depending on the difficulty from here, add more weight at large or small increments until you barely can do one rep.
What is the Best Routine for Chest Day Size and Strength?
The best routine for chest day size and strength largely depends on how big you’d like to grow your chest muscles. For the sake of this discussion, focusing on growing your pecs in general is considered. Let’s look at the best routine for chest day size and strength.
- Days of the week: Monday and Thursday
- Sets: 3 sets
- Reps: utilize a pyramid with decreasing reps such as 10, 8, 6.
- Weight: add weight at 70%, 80%, and 90% of your one-per max with each set performed.
- Rest periods: stick to 60 seconds of rest between sets.
What Exercises Should I Do To Maximize Chest Gains
Now that you have the programming down, it is important to add your exercises. Here are some suggested lifts to add to your chest day blueprint and allow for optimal muscle fatigue.
- Bench Press.
- Pec Deck.
- Body Weight or Weighted Dips.
- Push-Ups.
- Wall Ball Throws.
- Cable Crossovers.
- Dips.
- Burpees.
Final Thoughts
Sticking with the Best Routine for Size and Strength can help to maximize all of your efforts. A sound routine can ensure your workout is optimized so that you can expect certain results. The information above can be a great chest day blueprint for Mondays and Thursdays and can help to encourage fast growth.
Resources
https://www.ncbi.nlm.nih.gov/books/NBK525991
https://pmc.ncbi.nlm.nih.gov/articles/PMC10617980
image sources
- Chest pumped: Tima Miroshnichenko on Pexels
