My chest has been the smallest part of my body ever since I started lifting. I have a good diet with good meals each day so that is not the problem.
here is my routine for chest which I do 1 or 2 times per week:
- Flat bench - 5 sets
- Inclined bench - 3 sets
- Dips - 5 sets
- Declined bench - 3 sets
- Butterflies - Inclined, Flat, Decline (2 sets each)
I just recently started doing 5 sets on the flat bench and on dips, compared to only doing 3 sets. I do legs on this day and switch between a chest and leg exercise.
The thing is, I increase weight about once every 2 weeks... but I still see no actual mass gain. I usually go with high weight, low reps.
Can anyone give me any advice?
i make size gain every else, yes. i eat a big meal about every 3 or 4 hours.
how do i know if i'm overtraining? it feels like i'm not training enough if i don't get all of those exercises in. should i only do the inclined bench one day, and the declined bench on the next chest day?
i'll measure tonight. and i'll have pictures up either tomorrow, or in a few days.
McVein, i know that decline bench is more tricep oriented and that incline bench is more shoulder oriented.... but they both touch on the chest. i train my chest twice a week.
Last edited by HahnB; 01-05-2007 at 04:33 PM.
My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003
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lifting for about 2 and a half years... lifting hard for about the past year.
i weigh 150 lbs, i am 5' 9" and am 20 yrs old.
Last edited by p0ng; 01-05-2007 at 04:40 PM.
ya, my form is fairly good, to my knowledge. i compare my form to the bodybuilders that come to my gym.
You want a big chest measurement? Then work your back...rows and latt pulls. Other than that just BB bench and DB incline 1-2x a week.
I agree that's too many sets. Stick with 6-9 sets and if you are going for size exclusively stay in the 5-10 rep range per set. Also, drop the fly's. Those are pretty useless.
My chest has been lagging too... I should have mentioned this in my last post. One thing that I've changed since I've noticed that is to be sure to flare my elbows out a bit more at the bottom of each rep. It's really helped to make my chest work a bit harder.
Too much volume. Go for less total volume. Hit it twice a week. Allow plenty of rest between hits. Eat. Be pantient.
Overworking it is a slower way of getting where you want to go.
thanks for the advice guys. i am going to lower my reps on all of my lifting days
Lower your sets you mean?
I do 8 sets a week bench and I steadily make gains. 5 sets flat, 3 sets incline. As long as I'm gaining I'm happy.
And you obviously don't eat big if you're only 150 pounds.
Forever Goal: Strength
Weightlifting sucks. I just like to lift heavy things.
ya, i meant sets. dude, i eat a lot. my mom can't keep up with the grocery shopping. i clean out the cupboards and fridge in a couple days
To those who said that decline press targets the triceps I don't know where you got that one... It allows the lats to be more involved and I think it's the chest pretty damn hard...
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
hmm, ive got a pretty big chest, and your about my size 9or was im about 170lbs now)
if you want to get a big chest, pretty much all you need to do is the flat bench.
for your form you need to find out if your a chest pusher of shoulder pusher when you bench, ill take a guess and say you push more with your shoulders and they are devoloping ok.
I am definatly a chest pusher when i bench. you can check in my journal in the jornal section to see my chest routine. also check a vid of me doing 305x10. I am an advacate of not some perfect form for training. this form seems to target more of the chest, when i do it strict it doesnt hit the chest as much, also pains my shoulders more, while the not so strict reps dont hurt and have avoided injuries this way.
i do 5 sets of about ten reps with as much weight as i can load on, then will do about 2-4 sets of heavy weight strict sets. with this workout my chest has grown hudge.