How To Grow a BIGGER Chest (FULL WORKOUT!)
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- เผยแพร่เมื่อ 16 มิ.ย. 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.
Ryan, you are way ahead of your time and using your TH-cam finance for things NOONE else is even thinking about doing or want to spend the money on. Keep it up please!!
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.
HBD man 🎉
Same! Happy Bday🎉
@@dmallo_art may the pump bless you too
🎉🎉🎉🎉🎉🎉🎉🎉
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
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. 💪.
Bro reciting his vowels mid-set hahah @11:10 💪🔥
Little chubby ball of anger is so damn funny. Can’t stop laughing
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 .
Great information Ryan
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
Thank you for these!
Lov your videos Ryan u are awesome bro 💪🏾💪🏾💪🏾💪🏾💪🏾
Another great video thank you
Getting a full stretch and controlling the eccentric motion in a slow and steady pace is key for all muscle growth!
good stuff man
If anything, for the entertainment value 😁..As always, still great info and presentation ! Thanks Ryan! 💪😎
Ryan is a good guy 💯
Congratulations on 2 million. I started following you with 400,000
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
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.
Came for the tips, stuck around for the noises.. relatable. Great content as always brother!
Invaluable masterclass of workout information!
Much thanks
Boss Ryan!
Dude has the art of muscular physique!
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.
puke city
Ryan, I have been watching you since you lived in an apartment and every video gets better and better.
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
Best channel ..
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
Great job
Ryan, thank u so much man, today is my birthday and i’ll be hitting chest today you just made my day man
Happy Birthday bro
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.”
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. 😂
Chest day video on a mundee? Classic
Respect.
The post-set stretch via DC training about 20 years ago was great, and still is 👍
Let's gooo !!!!!
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!
Awesome video. What kind of rest time should I focus on
Hilarious you post a new chest video a day after i was searching for your old one!
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?
U gotten big my guy👌
Ryan.Good!
Love watching this guy flex. 💪 🔥 😋
years ago Muscular Development Magazine did articles featuring muscle analysis under tension with an MRI
YESSSSSS, finally somebody training chest without the 45 dgr shoulder bullshit! this is why I love you man!
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?
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.
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!
Great tips! Do you like those super 73 bikes?
As a fellow English Bulldog rescue from Arizona, that's a good looking dog.
Thanks
love the hammer strength chest machine
Mobility Warmup NEXT PLEASE!!
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
I been doing narrow grip benching on the smith machine. Push chest up into the bar and the stretch is nasssssty. Great pump.
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
Annnd it’s my chest day tomorrow, it’s like he knowwwwws
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
I wear the same Metcons! awesome
Always look forward to the "hup peep, hup peep" on a Monday 😂
thanx
Anyone else love the noises Ryan makes when pressing? 🤣
Happy chest day!
Ryan would you be willing to try workouts in lengthened muscles only? Partial ( half reps ) reps only?
You gonna use that HPLC machine to do some Janoshik style testing?
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
that's what i was going to say ha
Hi ryan , is their an easy way in talking with you on which program is best suited for me?
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?
Now that's a solid workout. When you get laryngitis just from the grunting.
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?
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.
Yep I could only do three dips if I had maxed out on completion of that workout 😮
I can’t unsee those 4” bolts through 2” square steel on that hammer strength press 🤣
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
Can you do a video on brewers yeast and where to buy???
Can you share where you got your tests performed nd gin why they were for?
Magnificent ❤😮😊
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.
Ryan mate the sounds you make are like a man being anally invaded for the first time which takes me back
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.
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 :)
No one:
Ryan: A! E! I! O! U! Y!
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! 😢
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 wanna see a Dr. Mike collab!
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
bro just bought HPLC. love the dedication
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).
I am an analytical chemist who studies tryptophan metabolism as it relates to congenital heart disease (so not related to musculature) and doing LCMS at home blows my mind. If you haven't already, look into validation studies for each amino acid. You may be able to multiplex it into one assay. Very impressed in this endeavor!
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!".
Any suggestions for stretching delts before chest day? Bc my delts hurt/tight while benching, and its holding me back for sure.
Rest time between sets?
I apologize for being nitpicky but Soleus is mostly active during seated calf raises-gastroc not so much, standing calf raises will actually stretch gastroc more and make both muscles work together. I usually do 3 pre-exhaust sets of seated calf raises (2 straight and one drop set) followed with 2 standing calf raises (2 straight sets and one long drop set of 5 lowering of weights).
Any timeframe on the 30 minute workout release?
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?
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😁
I missed you
Hi , could you please tell me what is the nasal strip you are using.
Thank you
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.
It’s the faces for me 😂
Add a scoop of pb2, some dashes of cinnamon and nutmeg and enjoy that enhanced cocoa pebbles protein there