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Thread: My chest is lagging. please help!!

  1. #1
    Wannabebig Member
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    My chest is lagging. please help!!

    G'day from Australia!!
    I am happy with all my results but ever since I began lifting, my chest seems to lag behind.
    A typical workout would be:
    4 sets incline bench (I have that horrible hollow just below the collarbone)
    4sets flat bench
    3 sets flyes (either incline or flat)
    I alternate between Barbell and Dumbell frequently.

    My reps are usually 10, 10, 8, 6
    Perhaps I should just go heavier as I am getting my first 2 sets out? My logic being: if I can get out my 2 first sets, then I could start at a higher weight, which I have been increasing over the last couple of weeks, based on that theory..
    Any help massively appreciated!!

    Cheers from Down Under.

  2. #2
    Moderator Off Road's Avatar
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    How long have you been lifting? It might just take some extra time and more progression.
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  3. #3
    Senior Member jp2's Avatar
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    I like to include dips in my chest workout. Also the weight should be going up each set. Your last set and rep should be very hard to get up (make sure you have a spotter), maybe you aren't going heavy enough???

  4. #4
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    Quote Originally Posted by Off Road View Post
    How long have you been lifting? It might just take some extra time and more progression.
    About 4 years.
    Alot of that time was trial and error, but now I'm trying to really ramp up my lifts. I thought I was lifting heavy but was fooling myself...
    But even with the lifting I did, everything else seemed to respond, but not my chest so much...

  5. #5
    Moderator Off Road's Avatar
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    4 years is good. What are your numbers like?
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  6. #6
    SchModerator ZenMonkey's Avatar
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    And how much do you weigh? Height? Composition (bf%)?
    Last edited by ZenMonkey; 09-01-2009 at 06:34 PM.
    Sarvamangalam!

  7. #7
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    Quote Originally Posted by Off Road View Post
    4 years is good. What are your numbers like?
    I actually have a chest workout today. I am ramping up the weights again today so I will get back to you later on today.
    I will include EVERYTHING I do in the workout.
    I havent weighed myself in well over a month but I was weighing 191lb. Not sure of my bf% but the top 4 of the 6 pack are visible in the right light. Dont know if that helps you or not though.
    I will report back soon....

  8. #8
    SchModerator ZenMonkey's Avatar
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    Whats your entire routine?
    Sarvamangalam!

  9. #9
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    Quote Originally Posted by ZenMonkey View Post
    Whats your entire routine?
    +1 whats the rest of your routine like? I'm guessing you don't work each and every muscle for 11 sets? ie, 11 sets on lower back, 11 sets of curls. You may be over training

  10. #10
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    Quote Originally Posted by Rob of Oz View Post
    I actually have a chest workout today. I am ramping up the weights again today so I will get back to you later on today.
    I will include EVERYTHING I do in the workout.
    I havent weighed myself in well over a month but I was weighing 191lb. Not sure of my bf% but the top 4 of the 6 pack are visible in the right light. Dont know if that helps you or not though.
    I will report back soon....

    Ok, sorry for the late reply. I have kids, enough said!! LOL.

    I weigh approx. 191lb.
    Inc. Bench 4 sets: 176 for 10, 181.5 for 10, 187 for 6 and 187 again for 5 reps

    Flat Bench 4 sets: 176 for 10, 181.5 for 10, 187 for 7 and 187 again for 6 reps

    Inc Flyes 3 sets: 66 for 10, 71.5 for 6 and again for 5.

    Then I threw in 4 sets of crunches and broomstick torso twists.

    2 mins break between chest sets, 1 min between crunches.

    Hope this can help.

    Cheers,
    Rob

  11. #11
    Moderator Off Road's Avatar
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    Try doing the flat bench first. This is an advantagious position compared to inclines. Use more weight while you are fresh.
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  12. #12
    Moderator Brian Hopper's Avatar
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    Maybe it's time to switch up your chest routine. Try doing different exercises to confuse your muscles. Throw in some crossovers instead of DB flyes, or do some machine flyes or do the pec-dec, and when performing a type of fly movement or crossover, don't forget to squeeze and flex your chest and hold it or a 3-5 second count. Stuff like this I feel has helped me.

    IMO it looks like you are doing the same workout for way to long.
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