Q: Are there any specific excercise programs you reccomend for increasing chest size? I am currently doing the push pull program you have, and it is awesome. I don't get as sore compared to heavy to failure programs, but it still feels like I am getting a good workout. So thanks for that!

A: Glad you're liking my program! As far as increasing chest size (or any other muscle size really), the key is to have a very good bulking diet to slowly gain weight and muscle. If you don't gain weight, any gain of muscle will be fairly limited. A so-so training program with a good bulking diet will give you better chest size increases then a great program with a so-so diet. Check out my nutrition article to see how to put together a good bulking diet for yourself.

As far as the training program specifically for chest size, it needs not be anything fancy -- do 10-20 sets for chest per week, mostly different varieties of bench press, flat/incline/decline both with barbell and dumbbells. Most sets should be in 6-12 rep range and to failure. Do chest training first on your training day before doing other body parts. Don't try to do heavy high-volume training for other body parts at the same time -- focus on chest and keep other training to fewer sets. You can mix in some supersets and drop sets into your chest training, but not on every set. For example this could be your chest day:

• 4 sets of barbell flat bench press, 6-12 reps to failure. After last set superset with 12-15 reps of dumbbell flies.
• 4 sets of dumbbell incline bench, 6-12 reps to failure. After last set superset with 12-15 reps of incline dumbbell flies.
• 4 sets of cable flies, 10-15 reps to failure. For the last set, drop weight after reaching failure, go to failure again, drop the weight again, go to failure again.

But again, a good diet will be even more crucial than the training program for increasing muscle size.