I posted earlier about this topic. Does anyone else have this problem....that is.....having a strong chest but it's small. As I said before, I bench 315 for my one rep max, but if you looked at my chest you would laugh if I told you that was my bench. I also stated before that I do 4-5 exercises today. My benchpress is based on percentages, 5 sets most of the time. The rest of my exercises are 3 sets 8 reps.
Does anyone else have a simliar problem/Did anyone else have this problem? These are the suggestions I have gotten:
1) Do more dumbell benchpress(But I already to dumbell incline and dumbell flies)
2) Work my chest once every 7 days instead of twice every 7
3) Take more protein(I don't think that's possible, I may take too much as it is. I take at least 250-300 per day and I weigh 175
4) Switch my exercises(I do that all the time)
Though I do appreciate the suggestions I've gotten, does anyone have anything else to add?
You might be overtraining them, hence lack of growth. I used to do as much as you and my chest was always lagging.
Now I only do 3 exercises of 3 sets, 8 reps on my chest day. I see quite the progress since I corrected my routine.
I do bench press: one warm up set and 3 working sets, incline DB press and peck deck all working sets. On occasion I'll throw in another one such as dips or switch bench press for hammer strenght machine, but not on a regular basis.
I almost never try my max for 1 rep, I keep it at 6-8 reps.
That's just me, others might have other ideas.
So overtraining you say? I hate to hear that.....granted I'll look into that....the case being that I used to do only 2-3 exercises for about 8 reps, and many of the bigger athletes on my team told me that I wasn't doing enough exercises, so I bumped it up. Once I bumped up the exercises, I saw no increase or decrease. But when I was doing only 2-3 exercises, my chest was very small also. Oh and one more thing, with Bench, I really don't have a choice, 5 sets is mandatory. Since changing my bench routine is inevitable, do you have any other suggestions, keeping in mind what I said at the beginning of this post?
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
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