Anyone ever have any experience with hitting a particular bodypart several times a week to jumpstart progress?
My chest is lagging behind my back and legs....going to try and do it 3x a week for about 6 weeks. 2 traditional days + a hypertrophy day.
Lagging chest is an issue for me as well as for many others I'm sure. Genetics seem to play a huge role in speed of chest growth, because I know I do everything "right." The issue is time. Many of us have spent years
accidentally working our back and shoulders with everyday manual labor tasks, so they have progressed quicker than our chest which spent that same time period mostly dormant.
In terms of your plan, I personally am a believer in low volume, high frequency for natural lifters because that seems to be supported by science. BUT....I'm not sure that keeping your routine the same and just adding another chest day is the correct answer. I would lean towards the idea of reducing the volume of everything else down to pure maintenance mode. Maybe for legs just a 5x5 squat at a fixed weight with no progressive overload along with some calf work. Maybe for back just a 5x5 pullup and a 5x5 row with no progressive overload, with some bicep work.
Then, do your 2 or 3 days of chest at reasonable volumes (30-60 reps for 3 days, 30-100 reps for 2 days). Keep nutrition on point. And wait.....then keep waiting....then wait some more
This approach might suck, knowing that you aren't improving your back and legs any more. But if you want proportion and symmetry, you are going to have to sacrifice somewhere.
Also, don't forget that pecs always look more proportional the lower your BF%. Once you get into single digits, which as we know is not an easy task, the lower portion of your pecs will start to pop out making them look bigger. This doesn't solve the problem of a concave upper/inner chest though, which can only be solved with overall mass. Which takes lots of time. Years if your genetics aren't really great.