Chest Growth

[Gymmy]

I want to get my chest to grow and it's definitely my the most stubborn out of the bunch. Here's my routine i did last wk:

incline dumbbell: (warm up 40x10x2), 80x10,90x8,90x6
flat bench barbell: 185x10,185x9,185x8
flat dumbbell flyes: 35x15,40x12

I usually do incline first, then flat, then a fly of some sort. I tried decline for a while and it stresses my shoulders too much. I feel like my upper chest is too strong compared to my lower. I usually do around 9 total sets because after 3 or 4 sets i lose a lot of strength which probably means i'm close to fatigue. During my last cycle in september i was benching 225x16 now it's 225x4. ouch! I also lost 25lbs (mostly fat) b/c i cut my carbs and fat back a month after pct.

 

[Starkraven]

u need to warm up more sets for incline, especially that its your first exercise. u need to do something like 25s for 20 reps for 2 sets, then 40s for 12 reps, then 60 for 10 reps, then 80 for 8, then 90 for whatever and next time increase the poundage to 95 or do more reps and keep going and going unless u want to stop growing.

my chest is my best part and all i do is flat/incline dumbells, then weighted dips, yesterday i did 5 reps with 60 pounds and im not big at all, just short. i would drop the flyes and do weighted dips. but i see ur not training correctly. u need more warm ups, then why r u doing the same weight on flat barbell? no wonder u aint getting bigger. u need to increase the poundage in the gym! every set during that workout and then every workout or every other workout increase the poundage and/or REPS.

stick around this training forum there are great threads and great members that can also add their input. from my exp, increasing the poundage always worked for my chest.

 

[Gymmy]

if i increased the poundage it would look like this:

flat bench barbell: 185x10, 195x8, 205x6, 215x4

i lose strength so quick when i working chest its crazy! How many warm up sets are ideal?

 

[Starkraven]

by doing 215 on the bar, u will grow better than 185 no matter what. there is more load and 4 reps is ideal for growth anyways. 4-8 reps works good though i wouldnt fall below 4 or higher than 10. i also lose strength. everyone does. you are training and fatiguing your muscles, you shouldnt leave the gym ready to go again.

 

[Deep South Chris]

yea..my chest is getting stronger and just in the past two weeks ive noticed a little growth which im stoaked about...and on monday i finally threw up the 110lb DB on flat after heavy inclines...so im deffinatly making progress...all i can say is stick with it, eat train and sleep right...and it will hit you out of no where, im up 10lbs in the past 3 weeks, and the weights im using are going up with it....i was getting frustrated but all of a sudden BAM! it will come! keep on it man

 

[Gymmy]

During my last cycle i doing flat bench 275x5 and incline 245x5 now after i waited for my time on=time off it's more like flat bench 225x4 and 185x5 right were i started in the first place.

 

[old timer]

do flyes first then bench.


pre-exhaustion...you want your chest to get big or your shoulders/tris?

that's what i thought....and since it's stubborn you have to pre-exhaust it for it to work harder.

 

[freddy]

how can i train from home

 

[creepS]

if i increased the poundage it would look like this:

flat bench barbell: 185x10, 195x8, 205x6, 215x4

i lose strength so quick when i working chest its crazy! How many warm up sets are ideal?

why dont you warmup 3 sets, 1st do 10 reps, 2nd do 6 and 3rd do 3 reps(this time put weight thats you can really feel but still not make u lose strenght).
first set do max weight you can do 6-8 times(and i mean MAX,slow reps). next 2 sets lower the weight on barbell. every next week try increasing reps by 1-2.

 

[DavidJ21]

u need to warm up more sets for incline, especially that its your first exercise. u need to do something like 25s for 20 reps for 2 sets, then 40s for 12 reps, then 60 for 10 reps, then 80 for 8, then 90 for whatever and next time increase the poundage to 95 or do more reps and keep going and going unless u want to stop growing.

my chest is my best part and all i do is flat/incline dumbells, then weighted dips, yesterday i did 5 reps with 60 pounds and im not big at all, just short. i would drop the flyes and do weighted dips. but i see ur not training correctly. u need more warm ups, then why r u doing the same weight on flat barbell? no wonder u aint getting bigger. u need to increase the poundage in the gym! every set during that workout and then every workout or every other workout increase the poundage and/or REPS.

stick around this training forum there are great threads and great members that can also add their input. from my exp, increasing the poundage always worked for my chest.

by doing 215 on the bar, u will grow better than 185 no matter what. there is more load and 4 reps is ideal for growth anyways. 4-8 reps works good though i wouldnt fall below 4 or higher than 10. i also lose strength. everyone does. you are training and fatiguing your muscles, you shouldnt leave the gym ready to go again.

You're not one of them.

You're giving this guy mixed information, and its horrible.



To gain mass, just do low rep, heavy weight. Do different excercises to stimilate the chest. Dips, decline/incline/flat bench, flyes, etc.

Dont do more than 3 excercises per chest workout. If your not liftin the most weight, your not gonna gain as much. Also wait til full recovery.

 

[joshbeam1]

My chest has always been one of my strong points. I started a new program about 5 months ago and have added even more mass/strength to my chest.
I do my warmups of course. Then my flat bech program - 225lbs for 8 reps 275lbs for 5 reps 315lbs for 3 reps 355lbs for 1 rep 355lbs for 1 rep 355lbs for 1 rep 280lbs for 5 reps. I usually start w/a diff. bench ea. week(incline, decline or flat). I work say fb and decline 1 wk. Incline and decline next wk. Decline and fb. I work thru this program for 2 different bench types just 1 time a wk. Tried to work through program on all three (incline, decline and flat) but wouldve been overtraining. Can also use it for reverse grip bench. Will help u out alot. Dips rule 2. I just dont use this program 4 dips. I usually finish w/db flies. Have been making great gains.
I don't know your max. but if u'd like i'll post a copy of this program and u can try it for a couple months and c what it does for u.
Heres a program for someone who can bench around 250max
170lbs 8 reps 195 for 5 reps 210 for 3 reps 235lbs for 1rep 235lbs for 1rep 235lbs for 1rep 200lbs for 5 reps
Guessing it might be close to what u bench???
Next program up is
175lbs 8reps 205 5reps 215 for 3reps 245lbs for 1rep 245 lbs for 1rep 245lbs for 1rep 205lbs for 5 reps
Usually increase by 5lb inrements, sometimes 10lb...can modify program slightly if a 10lb increase is too much...i usually go up 5lbs at a time
Hope this helps u out. Worked for me. Good luck.

 

[joshbeam1]

Also use this program(heavier weight of couse) for deads and have been making great gains for 5 months straight. Up to the 500-505lb set for deads.

 

[joshbeam1]

Maybe i was a bit light on the programs i posted. Heres the next 2 up in the set.
180 x 8 210x5 220x3 255x1 255x1 255x1 210x5

185 x 8 215 x 5 225 x 3 260 x 1 260 x 1 260 x 1 215 x 5

If ya want let me know where u r on incline and decline and i'll give u program for u on them 2. Hopefully i'll close 2 where u're at on flat here.

 

[Gymmy]

that looks about right for flat. incline would be around 205x4 and decline 225x6. thats program does look interesting any info would be greatly appreciated.

 

[joshbeam1]

For incline try 170x8 195x5 210x3 235x1 235x1 235x1 200x5
Decline 200x8 230x5 240x3 280x1 280x1 280x1 225x5
If its too easy/hard let me know i'll i'll post next weight set up/down for u. I just do 2 ea. week on the same day, hitting all 3 is 2 much. Start off fresh though w/diff. angle on bench ea. week so u don't get too strong on 1 angle and weaker on the other 2. Throw in some reverse grip bench 2. If ya want let me know about where u r on reverse grip...sure it'll be something close to your incline, but if u're new 2 it, might be less 2. U'll need a lift off for reverse grip, if not, u're not working hard enough.
Good luck growing.

 

[Dlove]

do flyes first then bench.


pre-exhaustion...you want your chest to get big or your shoulders/tris?

that's what i thought....and since it's stubborn you have to pre-exhaust it for it to work harder.

You sure about this? I was thinking of mixing my chest routine up as well because Im not getting the results I need. I think if I did flyes first then went to bench my bench would be weak. I was always under the impression you should start with your heaviest most compound movement first. That is if your lookin for size and strength.

My best chest day is always flat/decline then some dips. I def. think thats the best way for more size on your chest.

 

[Gymmy]

thats how mike mentzer trained w/ the preexhaustion principles. I've tried it and didn't like it. But it definitely worked for him. I still searching for that special routine to change my life around

 

[Dlove]

thats how mike mentzer trained w/ the preexhaustion principles. I've tried it and didn't like it. But it definitely worked for him. I still searching for that special routine to change my life around

Theres a routine in a book called big. It's all about super slow training. 10 second positives and 5 second negatives. It's only a 3 day per week routine and will tear you up beyond belief. You only need to do it for about 12 weeks and you will see a difference. Compound movements and plenty of rest and a lot of mass building foods is what the program calls for.

 

[Gymmy]

i've tried the 10sec negative 4 sec positive low volume routines and i lost so much strength. I still trying to get back to where i was

 

[Dlove]

i've tried the 10sec negative 4 sec positive low volume routines and i lost so much strength. I still trying to get back to where i was

Nobody can throw up a lot of weight with the super slow routine. It's all about keeping strict and clean movements. You might like Lee Haney's routine from his book. It's simple and uses basic principles.