I've been using the 5/6 day get lean training program for about 4 weeks It's a great program. However, I am trying to incorporate extra resistance training to get some good definintion in my pecs/chest. Can You give me some ideas on getting really good definition on my upper/middle/lower pecs? Thank you, thank you very much.

I must tell you that it is not necessarily doing more physical work on your chest that will make it more cut. This is what we call “spot training” or “spot reducing”. You could do bench presses, decline presses, and dumbbell incline flys for two hours every day and it wouldn’t do anything to increase your chest definition. Don’t get me wrong, you must do a certain level of work but doing more then what I have recommended in my programs is usually not going to be productive.

What you should do is become stricter with your diet! As long as you are working hard (which it sounds like you are!) you need to look at eating better. It is very important to take in a quality protein source in an appropriate amount. Look at 1 gram per pound of bodyweight for you. This will provide the basic elements needed to support muscle growth and recovery. Then, cut out all processed sugars and junk food. Calories from these foods create a greater fat storage affect even when your daily caloric levels are low. Check out the nutrition section on our site for a more in-depth explanation of quality eating!

http://stage.fitrex.com/nutrition.shtml

Stay positive and keep working hard!