We’d all love to have the pectoral development of bodybuilding greats like Bill Pearl and Reg Park. However, the reality of our situation is, thanks to upbringing, previous training, and genetic limitations, most of us lack that square thick look of the chest. However, there are ways you can build chest muscles, even if they are not currently one of your strongest areas.

Heavy Day
This weightlifting protocol will combine the best of bodybuilding and powerlifting weightlifting routines to give you the best possible advantage in terms of gaining new muscle mass. Dedicate one of your training days each week to lifting extremely heavy on chest movements. Let’s choose Sunday for this example. Stick with the heavy compound movements you would usually use – flat and incline bench press and dumbbell presses, machine presses, dumbbell and cable flyes, and dips – and use extremely heavy weight for these movements. Use a spotter and lift every repetition slow and direct. Don’t worry about a pump, don’t worry about blood flow. Just focus upon slow, steady repetitions with heavy weight. At the conclusion of this workout, you shouldn’t be winded – but you should be ready to collapse from all the weight that sat upon your frame all this time.

Speed Day
Half a week later, on a Wednesday or Thursday, you will complete your chest training speed day in order to build chest muscles of the different variety. This day will focus upon those explosive muscle fibers. You will complete the same exercises today – but this time using much less weight. Try using 40% less weight, with 40% more speed, when training on this day. Explode into every repetition with reckless abandon and a bit of speed. You should use a spotter if possible, as you will be moving some still heavy weight in somewhat reckless fashion. This day should include more reps, more speed, and more pump and burn – and stimulation of a whole new group of muscle fibers.

Other Factors
Very often, a bodybuilder will suffer from a poorly developed chest not because you’re not training hard enough or correctly – but for other factors. Observe any imbalances in your physique. Many bodybuilders with amazing shoulders or triceps will lack any solid chest development. Genetics as well as training history can play key roles in our development. Or, it could be a matter of diet. If you’re not consuming enough protein in your daily diet, you’re not giving your muscle fibers the amino acids needed for growth following tough workouts. Finally rest may be a factor. Are you giving yourself enough time to sleep each night? Skipping sleep means you’re skipping valuable growth time – a mistake that no bodybuilder can afford to make!

Your chest may not currently be a strong area, but rest assured that six months of training it twice each week will leave it much improved. You’ll be much stronger having training in the powerlifting style for a bit, and your shape will approach pectoral squareness!

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