Chest and Shoulder Heavy/High Volume Workout 1. Focus on lifting heavy weights in your chest workouts. If you want your chest to get big and strong, you’ll want to focus on the 4 to 6 or 5 to 7 rep range. 2. Focus on the chest exercises that safely allow for progressive overload. As a natural weightlifter, you can take this to the bank: if you don’t continue to get stronger, you won’t continue to get bigger. The number one rule of natural muscle building is progressive overload, which means adding weight to the bar over time. Well, certain exercises don’t lend themselves well to both heavy lifting and progressive overload. For example, heavy dumbbell flyes increase the risk of injuring your rotator cuff muscles. Another aspect of your chest training that you have to get right is volume, or the total amount of reps you do each week
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