Thread: Been workin out since christmas and still the same size chest

Doing chest everyday will not make your chest grow at all, in fact it would make it smalller.

do chest once a week which will allow for muscle size to get bigger

You answered your own question. You are overtraining.

Whats the best chest work outs besides bench? anyone know?

You have incline presses, weighted dips but you can't do them all the time.

Justin:

Flat bench: 3-4 sets of 10 reps
Incline bench (bb or db): 3-4 sets of 10 reps
decline bench" 3-4 sets of 10 reps
pec dec or db flyes: 3-4 sets of 10 reps

That's my routine once a week. Works for me.

whats pec dec or db flyes?

Im waitin for Duncan to come in here and tell you what everyone knows - Once a week, just a couple heavy sets. Hit em hard and let them grow for a week.


FYI - you dont grow in the gym. You tear it apart at the gym, rebuild the rest of the week.

Look around the site, you could learn a lot.

Go to bodybuilding.com, enter the supersite and put the word chest in the search engine... You will get countless articles and chest workouts, even with video and pic clips. Also you can get plenty of books from the library or book store with sample workouts and all sorts of info.

Originally Posted by justin22

whats pec dec or db flyes?

something like this.

http://www.exrx.net/WeightExercises/...ecDeckFly.html

http://www.exrx.net/WeightExercises/...eclineFly.html

alright hey cap... do u mix your creatine with your protein shake?

Originally Posted by trHawT

Justin:

Flat bench: 3-4 sets of 10 reps
Incline bench (bb or db): 3-4 sets of 10 reps
decline bench" 3-4 sets of 10 reps
pec dec or db flyes: 3-4 sets of 10 reps

That's my routine once a week. Works for me.

Damn thats alot of sets bro, especially if your gicving it all you have. Yes its a large muscle and it can take quite alot but that doesn't mean you need to give it alot. A few heavy sets of variation is all you need.

Justin:
First of all what does your current routine look like? Is chest all you work? What are your reps/sets that you perform?

How many calories are you taking in?....if you don't eat you wont grow!

this is what my routine looks like
mon.
chest/triceps/push-ups
tue.
Biceps/forearms/crunchers
wed.
shoulders/back/crunchers
thurs.
chest/tris/crunchers/pushups
fri
legs/cardio 20 min
sat.free lift/cunchers
sun.cardio/crunchers

but i wasnt following it.. i was doing chest every day because i got tired of having biceps and no fuckin chest lol... my biceps dont fit my body..it really got me mad

That routine could use some work bud. You may want to read some of the stickies and get back to us. You don't want to overtrain and the order of the days/body parts needs alot fo work to.

Originally Posted by justin22

alright hey cap... do u mix your creatine with your protein shake?

Yes, I just started taking it again this week.

dead bolt i was wondering if u could help me out bro im only 14 and ive been reading this whole web site for the past two days!!!..

Hey and cap..i just got this new creatine called cex it doenst say anything abot empty stomach or any like that..do u think it will be ok to mix with protein?

i have the same problem except i eat right and only work my chest out once a week and mine hasnt grown since i was 13 and im 15 now

well i eat right i eat like crazy...

Hey guys dont get discouraged.. your still real young and may not notice as many gains yet. I don't know of its a good idea to be taking to many supps yet fellas, your still young and have time for those things.

As for diet, just eat a well balanced meal plan with proper macro's....you can eat like an animal but if its not proper foods then your waisting your time.

Routine hmm, I can see you live in the gym. Try something simple out for now, nothing to crazy. How long have you been lifting for?

i have been lifting since christmas..the only thing i have seen gain is my biceps my calfs and my abs.. i weigh 140 im 5'11 and only 14

Well sort out your diet....eat in excess of cals and hit the weights hard.

Try a simple 4 day split:
mon-chest/shoulders
Tues-legs
thur--back/traps
fri-bi'/tri's

Thats just one I thought of now but there are endless splits out there, do a search and there are pages on it you can pick your favorite one. Then focus on your form...your young now so its perfect time to keep the form strict so later on in life you can pile on the weight. Also for now stay away from to many supps, no creatine or anything like that. Wait until your a little older before you put that extra stress on your organs.

Justin22, theres no need to rush. I'm 17 and I only started lifting since March. I immediately came up with a routine that worked for me w/ the help of my brother who was a PT, some friends who lifted, and especially this forum. My routine right now is:

Monday: Shoulders/abs
Tuesday: Off
Wednesday: Chest/bis
Thursday: off
Friday: Back/tris
Saturday: Legs
Sunday: Off

With this routine, and by eating around 4-6 meals a day, I went from about 135 lbs in March to 165lbs as of now, September 25. I also visited this forum everyday to learn new info that helped me tweak my routine, and especially lower the amount of sets I did, because I used to do much too high volume. The biggest mistake we newbies can make is overtraining, because inexperienced lifters tend to think that muscles grow in the gym. The only way you'll grow is if you eat the right amount of the right foods, and sleep. I never used any creatine or protein shake or whatever, I just use the weight gainer from GNC every night or so just to make sure I'm getting enough calories.

Basically, if you need info, it's better to search the whole forums and do a lot of research first. Then after you think you have enough info, you can ask the many intelligent and helpful people of IM forums. They'll be glad to help you out, but only if you make the effort to search for your questions of existing topics that have been repeated many times.

I suggest you take a week or two off of training your chest, until its fully recovered. then start working it out once a week

Alright bro thanx for the advice dude..

pec dec is great for chest gains i use it weekly along with bench press and incline bench, saw an inch increase in about 1 month, its slowed down now though probably need to vary it

Originally Posted by Mead187

pec dec is great for chest gains i use it weekly along with bench press and incline bench, saw an inch increase in about 1 month, its slowed down now though probably need to vary it

Fine for some but many it is killer on the shoulders. I for one can only use it sparingly b/c of when I tore my cuff...at high weights it really makes me saw ouch!

yeah after i use it on high weights i can stay sore for about 3 days which means i gotta rest all training, so i try to keep it at a reasonable weight which will still make gains