Chest wont grow.

[Bones Justice]

Im getting very little gain in my chest. I'm only on protien supplements as of now, and want to stay natural unless its the last resort.

I do
1 Time a Week:
4x10 - Flat
4x10 - Incline
4x10 - Decline
4x10 - Pec Dec
50 pushups.

All my other body parts have been gaining at a great rate, (Arms, triceps in particular) except for the chest. Shall I keep hacking away or what?

 

[Mudge]

Way too much work sets, and high on the reps IMO.

I do 3-4 heavy sets of flat, and 2 good sets on incline going up to 9 reps. I like declines now and then but the weight I use has been bugging my wrists, hopefully the wraps will help.

 

[blackbeard]

i agree with mudge..have your weights been stagnant? here my chest routine
incline bb 5x5
flat dbell 2x8
decline 2x8
ive been seeing good growth and strength gains..

 

[Bones Justice]

Yeah, there stagnant. So you're saying go less and heavier, and cut the pec dec. Should I keep the routine @ 1 time per week or make it twice?

 

[pullinbig]

here's a sample routine that may will help you to make progress.

flat bench 1 x 10
dips 2 x 10 add weight if you can all ten no prob
pec deck 1 x 15


when are you doing your tris? i suggest doing them, on the same day as chest. also when you doing shoulders? if you got a seperate tri day and shoulder day then you prolly overtrained.

add decline medium grip bench 1 x 10 and side laterals 1 x 15 on this day to cover chest shoulders and tris all in one whack and watch your numbers move up.

i am currently doing a 2 day split and it is wrking very well.

D1 legs and back

D2 chest shoulders tris bis and forearms.

no more than 2 work sets per movement and 1 work set on most of them.

 

[Mudge]

How are you getting exactly 10 reps on each set? Are you dropping a given amount of weight, or just not pushing yourself? Just wondering.

 

[Bones Justice]

when are you doing your tris? i suggest doing them, on the same day as chest. also when you doing shoulders? if you got a seperate tri day and shoulder day then you prolly overtrained.

I do tri's 3 days after chest mainly because I go crazy on them since they are the strongest part of my body. I find it useless getting into a tri routine right after my chest because I wont be able to put up what I want to. I do shoulders with biceps the day after I do chest. Chest -> Bi/Shoulder -> Tri/Back.

Originally posted by Mudge
How are you getting exactly 10 reps on each set? Are you dropping a given amount of weight, or just not pushing yourself? Just wondering.

I try to aim for 10, at times I fail out at 7 or 8 as the routine progresses. I never lessen weight, but also havent added an ammount of weight that will only get 4 to 5 reps. Should I do that?


I also noticed that I no longer feel any soreness or fatigue in my muscles after a workout and 30 minuets later Im ready to go again. I feel as I am not doing enough but in actuality its not the case. Does anyone else get this?

 

[big ferrigno]

definately way to many sets. My chest has grown a lot and i only do 3 sets MAX

 

[Bones Justice]

definately way to many sets. My chest has grown a lot and i only do 3 sets MAX

what excercises do you do and only once per week?

 

[Mudge]

I also noticed that I no longer feel any soreness or fatigue in my muscles after a workout and 30 minuets later Im ready to go again. I feel as I am not doing enough but in actuality its not the case. Does anyone else get this?

10 is too easy, my strength moves at a snails pace doing 10 and size - forget it. Thats JMO though.

 

[Bones Justice]

10 is too easy, my strength moves at a snails pace doing 10 and size - forget it. Thats JMO though.

So you saying to boost the weight so I can only pull off 4-5 reps?

 

[big ferrigno]

I usually do bench, incline dumbell, then finish off with some flyes. my chest workout though is never the same, i always switch up the exersise to continue to shock my body. so far, so good.

PS, i usually always try to put incline in there because it always gives me such a good pump.

 

[Frosty]

I just rigged up something cool to help with flies. It uses bands so that there is more resistance at the top of the motion (from the bands pulling to the side) AND it helps reduce the weight at the very bottom of the motion so that you can use more weight, get a full stretch, AND get good resistance at the top range of motion. I should take a pic, but it's just a band and a bunch of stuff I had laying around. Just a bench, two chairs on either side, and the band is long and stretches from under the bench and it goes up to the back support of the chair (there are openings that the band goes through). I could take a pic if anyone is interested. I definitely plan to use it for my next bulker.

 

[Nathan]

A little demo would be nice

 

[Frosty]

Ok, took the pics.

Before you ask, yes, my gym is out on my back porch and yes, I build lots of my stuff and make it out of things laying around the house.

http://www.pix8.net/pro/pic/6066GcA3/108457.jpg

Here at the bottom position, the bands are reducing the weight so you can get a fuller range of motion with more weight (since this range really stresses the pecs).

http://www.pix8.net/pro/pic/6066GcA3/108458.jpg

Here at the top, the bands are pulling the weight from the side, which gives resistance at the top of the motion when the effect of the weights (gravity) is greatly reduced.

 

[Nathan]

You should try too improve on it. Seems like a good idea and looks like it works.

 

[Frosty]

You should try too improve on it. Seems like a good idea and looks like it works.

Improve in what way? You mean make it easier for people that lift in gyms?

 

[weasel0803]

great idea! if you could think of a way of making that available for people training in a gym there could be some $$$ in it.

 

[blackbeard]

why does that first pic hurt my shoulders when i look at it??

 

[pullinbig]

Improve in what way? You mean make it easier for people that lift in gyms?

use the blue bands.