Why won't my chest grow?!?

TheStuff · 04-19-2003, 02:29 AM

Okay, I've been working so hard on my chest and it doesn't seem to want to grow at all. I have little improvment on bench press and my chest is just not growing. I'm doing GoPro's power/rep/shock routine's and everything else seems to be doing great except my chest! Please help out, I'm thinking about training my chest twice a week. What do you guys suggest? I'm 16 (17 in May) 5'8-1/2 and 143lbs. I mostly have no body fat and am mostly build of muscle for some reason I can't gain any bf. Maybe that's my problem?

tjwes · 04-19-2003, 04:55 AM

Post your training routine.Are you eating enough?

**Prince** · 04-19-2003, 10:57 AM

Post your work-out.

Any you gaining any weight?

Maybe you're overtraining and/or under eating.

TheStuff · 04-19-2003, 11:49 AM

CHEST

POWER:
Bench Press 3 set x 4-6rep
Incline Press 3 set x 6-8rep
Decline Flyes 3 set x 10-12rep

REP RANGE:
Decline Bench 3 sets x 6-8reps
Incline Dumbells 3 sets x 6-8reps
Flat Flye 3 set x 6-8rep
Weighted Dips 2 set x 6-8rep

SHOCK:
Incline Fly 2 set x 8-10 supersetted with..... Bench Press 2 set x 8-10rep
Pec Deck or crossover 2 x 8-10 supersetted with Incline Bench 2 set x 8-10rep
Weighted Dips Drop Set....enough wt. to get 4-5 reps, drop the wt. and get another 4-5, take all wt. off (just bodyweight) and go till failure.... only one set of this.

There is my routine. I don't know if I'm eating right or what. I'm trying to take in a lot of protein right after workouts and stuff, but mostly I'm just trying to eat as much as I can to gain weight. I want to be around 150 of pure muscle and some bf.

I don't know if you will be able to see it since it's pretty dark, but here is a picture of me in December
http://hardhitter2k3.tripod.com/Dec29_07.jpg To have the picture work, you have to copy and paste it into the address bar

**Prince** · 04-19-2003, 11:56 AM

You do that entire routine in one chest workout?

If you truley want to gain weight/muscle you have to be much more in tune with your diet.

TheStuff · 04-19-2003, 12:15 PM

No, first week I do the power routine say on monday, then next monday, I do the rep range routine, then next monday I do shock routine and then I just restart back at power so it alternates every week.

gopro · 04-19-2003, 12:45 PM

Hey there. I see you are using my program, and I'm glad to hear that its working for you on most bodyparts. If all other areas are progressing, but your chest is lagging the problem may be twofold...

1- you may be using poor form and/or too much weight during your chest workouts

2- genetically you may be lacking in the chest area through poor nerve supply, lack of muscle fiber, etc

Since there is nothing you can do about your genetics you must make sure that you are using proper form on your chest exercises...that you are doing your reps slowly and in a controlled manner, without cheating the weight up. Make sure to keep your chest high, shoulders shrugged down, and shoulders blades pinched during all chest movements.

Also, with just chest I want you to modify your rotation with the workouts as follows....

POWER
REP RANGE
REP RANGE
SHOCK

Then repeat. After 2 cycles like this let me know how you are doing.

TheStuff · 04-19-2003, 12:53 PM

Thanks GoPro, so say instead of doing like 45's on each side (yeah I know, nothing impressive) go with 35-40 on each side and just do them really slow and make sure it's really hitting my chest right? I'm going right now actually, so I'll work on it. Thanks everyone.

gopro · 04-19-2003, 12:56 PM

Right. Forget about how much weight everyone else is pushing. Make sure you are feeling the exercise first...that is # 1.

TheStuff · 04-19-2003, 02:36 PM

Would it help if I started doing pushups nightly? Like two sets of 20 or something before I go to bed?

Scotty the Body · 04-19-2003, 03:41 PM

All push ups are going to do is warm your chest up, they will not build muscle so don't waist your time doing them before bed.

titans13ae · 04-19-2003, 10:39 PM

gopro is your program posted anywhere in the forum which you can link me to

**Prince** · 04-20-2003, 11:16 AM

Quote:

Originally posted by TheStuff
Would it help if I started doing pushups nightly? Like two sets of 20 or something before I go to bed?

It would help to increase the number of push-ups you can do, that's about it.

gopro · 04-20-2003, 05:31 PM

Quote:

Originally posted by titans13ae
gopro is your program posted anywhere in the forum which you can link me to

Go to the sticky near the top of the training forum called "gopro workouts." On one of the first few posts there is a list of bodyparts that are linked to my workouts.

titans13ae · 04-20-2003, 11:40 PM

thanks bud

gopro · 04-21-2003, 07:59 AM

Quote:

Originally posted by titans13ae
thanks bud

My pleasure friend!

**Mudge** · 04-22-2003, 03:42 AM

Tried dumbells over barbell? I'm not a big fan of flys myself, I prefer pec dec, if I ever do flys its one set only (rare) and be carefull with the weight.

TheStuff · 04-22-2003, 03:31 PM

yeah the thing is with bench pressing, I'm horrible at it. I don't know if it's my form or what, but I really do not feel anything and most of the time, my triceps get tired before my chest.

**Prince** · 04-22-2003, 03:38 PM

what type of width do you use on your grip?

if your tri's give out first you may be using too narrow of a grip, try wider.

irontime · 04-22-2003, 03:48 PM

Quote:

Originally posted by Prince
It would help to increase the number of push-ups you can do, that's about it.

I may have to disagree with you on this one Prince, I agree that it won't do much for your bench press, but I noticed that it does help the chest look more like a chest instead of all titty like.

Possibly noticed because I was a fat kid with big tits

**Prince** · 04-22-2003, 03:50 PM

Quote:

Originally posted by irontime
I may have to disagree with you on this one Prince, I agree that it won't do much for your bench press, but I noticed that it does help the chest look more like a chest instead of all titty like.

Possibly noticed because I was a fat kid with big tits

so, you're saying that doing push-ups every night makes your chest leaner? that's absurd.

irontime · 04-22-2003, 04:09 PM

I seemed to notice a difference

ClayEdgin · 04-22-2003, 05:01 PM

I've been having good results with the 5x5 system. Two warm up sets of increasing weight and then three sets with a heavy enough weight that I can only lift it for 5 reps. I've taken my bench press from 155 in January to 245 as of yesterday morning. Since I've been doing the Atkins diet and losing weight, my chest and arm measurements have only gone up slightly, but the loss of fat has made them more pronounced compared to the rest of the my body.

But I'm a relative newbie too, so you'll probably find better answers from the pros

gopro · 04-22-2003, 05:54 PM

Quote:

Originally posted by TheStuff
yeah the thing is with bench pressing, I'm horrible at it. I don't know if it's my form or what, but I really do not feel anything and most of the time, my triceps get tired before my chest.

There is a difference between being horrible at benching and getting nothing out of it. If you mean that you can't lift alot of weight, that does not mean you are horrible at benching, but rather that its just a weak movement for you. Now, if you can't seem to feel much chest stimulation while benching that still does not make you horrible at it...it just may mean that your form is poor, you are using too much weight, or, that benching is simply not a great movement for you.

Before giving up benching try doing it slower with more control. Also, try doing it after inclines rather than first in your routine. If after trying this you still don't feel it in your chest than perhaps benching is not an effective chest exercise for you.

04-19-2003, 02:29 AM	#1
TheStuff Registered User Join Date: Jun 2001 Location: Los Gatos Posts: 284	Why won't my chest grow?!? Okay, I've been working so hard on my chest and it doesn't seem to want to grow at all. I have little improvment on bench press and my chest is just not growing. I'm doing GoPro's power/rep/shock routine's and everything else seems to be doing great except my chest! Please help out, I'm thinking about training my chest twice a week. What do you guys suggest? I'm 16 (17 in May) 5'8-1/2 and 143lbs. I mostly have no body fat and am mostly build of muscle for some reason I can't gain any bf. Maybe that's my problem?

04-19-2003, 04:55 AM	#2
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Post your training routine.Are you eating enough? My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

04-19-2003, 10:57 AM	#3
Prince IronMagLabs Owner Administrator Join Date: Nov 2000 Location: Colorado Posts: 37,405 Photos: 356	Post your work-out. Any you gaining any weight? Maybe you're overtraining and/or under eating. BOARD SPONSORS: MassNutrition.com - Discount Supplement Superstore IronMagLabs.com - Bodybuilding Nutrition AlltheWhey.com - Bulk Protein Powders & Supplements CEMProducts.com - Research Chemicals & Supplements MusclesProd.com - Steroids, Bodybuilding & Training Blog Maximizer.com - Maximum Strength for Maximum Performance MikeGetsRipped.com - The Original 'Get Ripped' Blog ProteinRoutine.com - Experiments in Healthy Living Follow on Twitter Join Facebook Group Befriend on Myspace

04-19-2003, 11:56 AM	#5
Prince IronMagLabs Owner Administrator Join Date: Nov 2000 Location: Colorado Posts: 37,405 Photos: 356	You do that entire routine in one chest workout? If you truley want to gain weight/muscle you have to be much more in tune with your diet. BOARD SPONSORS: MassNutrition.com - Discount Supplement Superstore IronMagLabs.com - Bodybuilding Nutrition AlltheWhey.com - Bulk Protein Powders & Supplements CEMProducts.com - Research Chemicals & Supplements MusclesProd.com - Steroids, Bodybuilding & Training Blog Maximizer.com - Maximum Strength for Maximum Performance MikeGetsRipped.com - The Original 'Get Ripped' Blog ProteinRoutine.com - Experiments in Healthy Living Follow on Twitter Join Facebook Group Befriend on Myspace

04-19-2003, 12:45 PM	#7
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	Hey there. I see you are using my program, and I'm glad to hear that its working for you on most bodyparts. If all other areas are progressing, but your chest is lagging the problem may be twofold... 1- you may be using poor form and/or too much weight during your chest workouts 2- genetically you may be lacking in the chest area through poor nerve supply, lack of muscle fiber, etc Since there is nothing you can do about your genetics you must make sure that you are using proper form on your chest exercises...that you are doing your reps slowly and in a controlled manner, without cheating the weight up. Make sure to keep your chest high, shoulders shrugged down, and shoulders blades pinched during all chest movements. Also, with just chest I want you to modify your rotation with the workouts as follows.... POWER REP RANGE REP RANGE SHOCK Then repeat. After 2 cycles like this let me know how you are doing. All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

04-19-2003, 11:49 AM	#4
TheStuff Registered User Join Date: Jun 2001 Location: Los Gatos Posts: 284	CHEST POWER: Bench Press 3 set x 4-6rep Incline Press 3 set x 6-8rep Decline Flyes 3 set x 10-12rep REP RANGE: Decline Bench 3 sets x 6-8reps Incline Dumbells 3 sets x 6-8reps Flat Flye 3 set x 6-8rep Weighted Dips 2 set x 6-8rep SHOCK: Incline Fly 2 set x 8-10 supersetted with..... Bench Press 2 set x 8-10rep Pec Deck or crossover 2 x 8-10 supersetted with Incline Bench 2 set x 8-10rep Weighted Dips Drop Set....enough wt. to get 4-5 reps, drop the wt. and get another 4-5, take all wt. off (just bodyweight) and go till failure.... only one set of this. There is my routine. I don't know if I'm eating right or what. I'm trying to take in a lot of protein right after workouts and stuff, but mostly I'm just trying to eat as much as I can to gain weight. I want to be around 150 of pure muscle and some bf. I don't know if you will be able to see it since it's pretty dark, but here is a picture of me in December http://hardhitter2k3.tripod.com/Dec29_07.jpg To have the picture work, you have to copy and paste it into the address bar

04-19-2003, 12:15 PM	#6
TheStuff Registered User Join Date: Jun 2001 Location: Los Gatos Posts: 284	No, first week I do the power routine say on monday, then next monday, I do the rep range routine, then next monday I do shock routine and then I just restart back at power so it alternates every week.

04-19-2003, 12:53 PM	#8
TheStuff Registered User Join Date: Jun 2001 Location: Los Gatos Posts: 284	Thanks GoPro, so say instead of doing like 45's on each side (yeah I know, nothing impressive) go with 35-40 on each side and just do them really slow and make sure it's really hitting my chest right? I'm going right now actually, so I'll work on it. Thanks everyone.

04-19-2003, 12:56 PM	#9
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	Right. Forget about how much weight everyone else is pushing. Make sure you are feeling the exercise first...that is # 1. All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

04-19-2003, 02:36 PM	#10
TheStuff Registered User Join Date: Jun 2001 Location: Los Gatos Posts: 284	Would it help if I started doing pushups nightly? Like two sets of 20 or something before I go to bed?

04-19-2003, 03:41 PM	#11
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	All push ups are going to do is warm your chest up, they will not build muscle so don't waist your time doing them before bed. Cool

04-19-2003, 10:39 PM	#12
titans13ae Registered User Join Date: Apr 2003 Location: arkansas Posts: 82	gopro is your program posted anywhere in the forum which you can link me to yo

04-20-2003, 11:40 PM	#15
titans13ae Registered User Join Date: Apr 2003 Location: arkansas Posts: 82	thanks bud yo

04-22-2003, 03:42 AM	#17
Mudge Dieting I swear! Super Moderator Join Date: Jun 2002 Location: Here Posts: 23,477 Photos: 1	Tried dumbells over barbell? I'm not a big fan of flys myself, I prefer pec dec, if I ever do flys its one set only (rare) and be carefull with the weight. Kinesiology Comp Bench MaxCalc Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu

04-22-2003, 03:31 PM	#18
TheStuff Registered User Join Date: Jun 2001 Location: Los Gatos Posts: 284	yeah the thing is with bench pressing, I'm horrible at it. I don't know if it's my form or what, but I really do not feel anything and most of the time, my triceps get tired before my chest.

04-22-2003, 04:09 PM	#22
irontime The Original Jackass Join Date: Jan 2002 Location: If not here, then on some porn site. Posts: 5,099 Photos: 1	I seemed to notice a difference If god were suddenly condemned to live the life which he has inflicted on man, he would kill himself. - Alexander Dumas (1802 - 1870)

04-22-2003, 03:38 PM	#19
Prince IronMagLabs Owner Administrator Join Date: Nov 2000 Location: Colorado Posts: 37,405 Photos: 356	what type of width do you use on your grip? if your tri's give out first you may be using too narrow of a grip, try wider. BOARD SPONSORS: MassNutrition.com - Discount Supplement Superstore IronMagLabs.com - Bodybuilding Nutrition AlltheWhey.com - Bulk Protein Powders & Supplements CEMProducts.com - Research Chemicals & Supplements MusclesProd.com - Steroids, Bodybuilding & Training Blog Maximizer.com - Maximum Strength for Maximum Performance MikeGetsRipped.com - The Original 'Get Ripped' Blog ProteinRoutine.com - Experiments in Healthy Living Follow on Twitter Join Facebook Group Befriend on Myspace

04-22-2003, 05:01 PM	#23
ClayEdgin Hammer Swinging Gorilla Join Date: Apr 2003 Location: Salinas, CA Posts: 26	I've been having good results with the 5x5 system. Two warm up sets of increasing weight and then three sets with a heavy enough weight that I can only lift it for 5 reps. I've taken my bench press from 155 in January to 245 as of yesterday morning. Since I've been doing the Atkins diet and losing weight, my chest and arm measurements have only gone up slightly, but the loss of fat has made them more pronounced compared to the rest of the my body. But I'm a relative newbie too, so you'll probably find better answers from the pros

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