How To Grow a BIGGER Chest (FULL WORKOUT!)

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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

[@Jaws677]

Im just here for the sounds you make

[@hp2823]

hip....heeeeeee.......hip........heeeee

[@BartRunning]

Huh… pffffff. Huh… pffffff.

[@philipjablonski253]

That would get him the lunk alert at Planet fitness.

[@adrian3747_]

What do u do with the sounds????? 😭

[@thedixdog-paladins3802]

​@@adrian3747_I usually edge with it, but with this one, I just couldn't hold it and busted a dam.

[@tvz111284]

Ryan, you are way ahead of your time and using your KZbin finance for things NOONE else is even thinking about doing or want to spend the money on. Keep it up please!!

[@suhaans8686]

today is my bday, chest day and ryan dropped a video. can't get any better

[@knowledgezealot]

Happy Birthday brother! Have a great workout and a wonderful day.

[@blatocervo]

HBD man 🎉

[@dmallo_art]

Same! Happy Bday🎉

[@suhaans8686]

@@dmallo_art may the pump bless you too

[@Caa310]

🎉🎉🎉🎉🎉🎉🎉🎉

[@toddrenshaw24]

You get almost all the vowels out while grunting. Sylvan did something for you.

[@MrCOOKIEMONSTA4]

Thanks for the chuckle 😂

[@JR-lf7ns]

it's not grunting. He knows 15 different dinosaur languages.

[@toddrenshaw24]

Ha! He used my joke in the next video

[@jacobjones5716]

Bro reciting his vowels mid-set hahah @11:10 💪🔥

[@oranmoore5894]

"E"

[@jacobjones5716]

@@oranmoore5894 hahaha!

[@dougmcardell3500]

Little chubby ball of anger is so damn funny. Can’t stop laughing

[@rogeraraiza9690]

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. 💪.

[@thorpesch924]

Great information Ryan

[@Ali_talaei]

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 .

[@davidanderson1415]

Ryan, I have been watching you since you lived in an apartment and every video gets better and better.

[@xclusive1987]

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.

[@HugheZ33]

Thank you for these!

[@shawnhenry5448]

Congratulations on 2 million. I started following you with 400,000

[@edwardwilliams1772]

Lov your videos Ryan u are awesome bro 💪🏾💪🏾💪🏾💪🏾💪🏾

[@ibanezed4yrs]

That’s Ryan Humiston! Awesome workout videos. Dudes a nut. lol. Love him!

[@Douggydrealer]

Came for the tips, stuck around for the noises.. relatable. Great content as always brother!

[@jaisway]

Getting a full stretch and controlling the eccentric motion in a slow and steady pace is key for all muscle growth!

[@cbbc2870]

Ryan is a good guy 💯

[@user-zt1ri6op8d]

Another great video thank you

[@hankcogburn2600]

A-E-I-F. I love these videos!

[@davidrogala7597]

good stuff man

[@kurt4pf]

ofcourse you post this when I'm on vacation

[@SamuelSchehrer]

Ok and?

[@silentk59]

And ovulation.

[@101stairborne6]

You can still workout on vacation. If you don’t, you’re not really serious about lifting and just quit now

[@mthobisikheswa438]

LoL pick up your partner and curl them

[@shawnhenry5448]

I'm a YMCA guy. Good thing about vacations are any YMCA will let you train for free with active membership

[@richihart1938]

Best channel ..

[@sujoysengupta2734]

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.

[@steveb6718]

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

[@jazzmandan7056]

If anything, for the entertainment value 😁..As always, still great info and presentation ! Thanks Ryan! 💪😎

[@instrong]

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

[@sharp1162]

30 minutes is just enough time to fuck yourself up real good. Leg day on a timer is a god awful experience. I love it.

[@LS69420]

puke city

[@FitblkmanMr]

Great job

[@peartree8338]

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. 😂

[@ceofounder]

Invaluable masterclass of workout information! Much thanks Boss Ryan! Dude has the art of muscular physique!

[@Rated111E]

Awesome video. What kind of rest time should I focus on

[@anthonyc5819]

Chest day video on a mundee? Classic

[@stinnerrr]

The post-set stretch via DC training about 20 years ago was great, and still is 👍

[@justinabbott8481]

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.”

[@UnknownNev]

Hilarious you post a new chest video a day after i was searching for your old one!

[@key1792]

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?

[@chuck6652]

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!

[@cuauhtemocsolis5396]

Ryan, thank u so much man, today is my birthday and i’ll be hitting chest today you just made my day man

[@knowledgezealot]

Happy Birthday bro

[@pappaal]

Great tips! Do you like those super 73 bikes?

[@Hail2MasterChief]

Respect.

[@kennethboreriii9181]

years ago Muscular Development Magazine did articles featuring muscle analysis under tension with an MRI

[@peacelove5370]

U gotten big my guy👌

[@NickAVellii]

YESSSSSS, finally somebody training chest without the 45 dgr shoulder bullshit! this is why I love you man!

[@wmsnyderphoto]

Another great video! I know you probably can't respond to every comment but would love to hear any advice you might have for someone with lower back issues, mainly disc bulge?

[@YoungGunz1138]

Annnd it’s my chest day tomorrow, it’s like he knowwwwws

[@XabiA11]

Super interestin! some of these exercise choices I know I would find really hard on my shoulders. What do you do for shoulder health? The deep stretch on the dips would get me bad as would the elbow flair.

[@DireBadg3r]

love the hammer strength chest machine

[@brenb7153]

Love watching this guy flex. 💪 🔥 😋

[@robbydimmitt4462]

Ryan.Good!

[@petepan1330]

Ryan would you be willing to try workouts in lengthened muscles only? Partial ( half reps ) reps only?

[@ronb2008]

Anyone else love the noises Ryan makes when pressing? 🤣

[@MerchwithDan]

Mobility Warmup NEXT PLEASE!!

[@zachattackiskindawhack275]

Ryan, what company are you using for your testing? I want to do a methylation and nutrients test.

[@Kobayashi704]

Thanks

[@LSVon]

Happy chest day!

[@austinearley5855]

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!

[@joecampbell606]

As a fellow English Bulldog rescue from Arizona, that's a good looking dog.

[@stickyspaceman]

No one: Ryan: A! E! I! O! U! Y!

[@di_real_stinga1075]

Hi ryan , is their an easy way in talking with you on which program is best suited for me?

[@TheTimothy3011]

Ryan, your content is amazing. Can you explain something about diet. When it comes to raw vs cooked meat what should I use to calculate my macros? As a lot of food companies use water weight to increase the weight. It's something I need clarification on, or if someone can assist please 🙏🏽 Thank you

[@misledpoet]

You gonna use that HPLC machine to do some Janoshik style testing?

[@scotta4527]

I wear the same Metcons! awesome

[@timhenson4815]

Let's gooo !!!!!

[@BrianDBacon]

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?

[@artosbear]

Can you do a sensor test for hollow body pullups, and when using a resistance band to assist in holding the hollow body? I've been experimenting with a band and it seems to feel like my lats are engaging way more in that position than doing an unassisted pullups, vs activation in my shoulder girdle muscles.

[@mechanized_arm]

I like your videos… your like a smart ape reaffirming what I already thought to be correct.

[@nomanbroman3556]

Always look forward to the "hup peep, hup peep" on a Monday 😂

[@MuhammedErin-bb7fy]

Muscles are like batteries; they contain various chemicals just like a battery does. To trigger muscle growth, you need to deplete this energy within a set. So, should you perform the set slowly or quickly? As long as you maintain proper form and deplete the energy, it doesn't matter in terms of muscle growth. However, performing exercises quickly, especially with heavy weights, increases the risk of injury. You should select an appropriate weight to deplete the energy in the muscle. You can use the Epley formula for this. For instance, if your bench press PR is 120 kg, you can trigger muscle growth by doing 4 sets of 6 reps with 100 kg. However, starting the exercise with 100 kg poses an injury risk, even if you’ve warmed up. Therefore, I always recommend starting exercises with high repetitions. 12 reps can be a good starting point. Calculate what weight allows you to perform 12 reps equivalent to your 120 kg strength using the Epley formula, and increase the weight by 10% with each set. Your working sets should total 10, with 6 sets for warm-up and cool-down. Adding the FST-7 technique before cooling down can be beneficial and may prevent muscle soreness the next day. For FST-7, do 7 sets of 12 reps with a weight that's 40% of your max strength. If you understand and design your workout according to these instructions, I guarantee you will see results in a very short time.

[@dannydagerous]

thanx

[@corkycoursen-tv4wv]

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

[@LiftOffLife]

Use machines not free weights to lessen injuries.

[@jeffsmith9958]

Any timeframe on the 30 minute workout release?

[@MS-uz4ix]

Can you share where you got your tests performed nd gin why they were for?

[@jramm6333]

Can you do a video on brewers yeast and where to buy???

[@kwerby3285]

I been doing narrow grip benching on the smith machine. Push chest up into the bar and the stretch is nasssssty. Great pump.

[@JR-lf7ns]

Now that's a solid workout. When you get laryngitis just from the grunting.

[@bouncing25]

Any suggestions for stretching delts before chest day? Bc my delts hurt/tight while benching, and its holding me back for sure.

[@greatsave31]

The rescue pups face is so flat, he could bite a wall.... He's adorable.

[@DanKing70]

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?

[@Cukrcek95]

bro just bought HPLC. love the dedication

[@tkfromtheusa8910]

Rest time between sets?

[@6nero]

I wanna see a Dr. Mike collab!

[@andrewclarke3738]

I do the same regarding Calves as mine are piss poor, even a 5 to 10 minute step warm up to get the calves raise at a steady pump, rotary is my next warm up prior hitting the upper body, top man

[@PapaWheelie1]

I can’t unsee those 4” bolts through 2” square steel on that hammer strength press 🤣

[@tkfromtheusa8910]

Yep I could only do three dips if I had maxed out on completion of that workout 😮

[@anthonysmith4072]

So like the ARX Machine?

[@jddominguez5954]

Would it not be more advantageous to not rest the bar on your chest on your smith press?

[@buxkbrown2915]

What you do for a leaving or use to

[@alessioficarra8842]

How effettive do you think is stem cell treatment on injuries?

[@sardine2102]

Hi , could you please tell me what is the nasal strip you are using. Thank you

[@mrjeepdude100]

I was able to look at the the workouts on my computer last week but cant seem to find it this week. I have the Swole app but want to use my computer instead of my phone. How am i screwing this up?

[@krissche1863]

The nostril widener worth it? Looks like one of those magnetic ones?

[@gosunflower]

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

[@12496k]

Ryan, who is the manufacturer of your Smith machine?

[@jonmoser484]

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.

[@Superzesh101]

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! 😢

[@madgnome990]

Ryan, Do you only do the incline? I would think that would mostly target the upper chest. My routine I pyramid a flat bench, then pyramid inclines an finally pyramid declines (those are my bench exercises). Would I get just as much out of just doing the incline? It would speed up my chest and back day like crazy. Currently chest and back are about 2-2.5 hours. BTW... definitely going to give that stretch a shot. My anterior delts cause more issues than I care to speak on. Oh... and it sounds like you have your vowels down (sounds like when straining you are saying A- E - I- O- U.... hehe).

[@bulldawgg728]

I missed you

[@sonjamher8783]

Why do you have a pallet jack, sir?

[@JoeFromSJersey]

Dude, were you listing the vowels when you were doing the seated cable fly? I was just waiting to hear "...and sometimes y" grunted out

[@DerekIwasiuk]

that's what i was going to say ha