krete77

Hey guys,

I started lifting weights about 10 months ago. Anyways, my arms have gotten just a little bigger, and my chest (i think) might have gotten a little bigger, but I think I should be seeing more results than what I have gotten. Heres a little info on me:

I have been working out about 4 times a week, sometimes 5. I'll usually do chest first day, then arms the next day, then take a rest on third day, back 4th day, and repeat the cycle. Typical chest routine consists of bench press 4 sets x 8-10 reps, incline 4x8reps, dumbell decline 4x8, dumbell flys 3x10, and finally cable crossovers 3x8-10 reps. In that order.

Basically, what my problem is, is why don't i ever feel the pump in my chest? I have never felt it before and I very rarely feel sore the next day. This is different however when I work arms and back because i feel the pump throughout the whole session (about 1hour to 1hour20mins long). I almost feel like working out my chest is pointless because I can never really feel it. If I flex my chest however it does feel pretty hard, but I should feel like that when I'm lifting right??? Anyways, I weight 181 pounds, 6"0, (male), and am looking for any suggestions or help to figure out how (a) gain that mass in the chest and (b) feel the pump/soreness in the chest and pec area.

Thanks all, and by the way this is my first post, so hello all!

Take care
-Ryan

19-chief

hello, ryan. thanks for joining IM. you've started the way lots of guys start... in search of those "t-shirt" muscles. that's ok. now it's time to change the game plan a little.

first things first... if you want to grow, you have to eat more.
next... b/c i'm guessing you are an ectomorph, you should try training only 4 days/week. stick to the basic five -squats, deadlifts, pull-ups/chins, hang-cleans, + bench press. don't be too concerned with supplementary exercises if you want to put on size. if you overload every muscle in your body 4 days a week and you eat like a horse, you'll do just fine. i'm sure there are plenty of guys and gals here that would agree, provided you want to gain mass.
remember, to feel the pump/soreness in the chest, that there are a lot of other muscles at work during this compund movement. without significant "assisting" muscle strength (ie- back, shoulders, triceps, ect.) you might not move enough wieght to truly fatigue the pecs.
again, thanks for coming to IM... i'm sure many other will offer advice. good luck!!!

Information that the character 19-chief presents is totally fictitious in nature and is presented for role playing purposes only. The opinions presented do not encourage the use of illegal substances nor take the place of professional medical advice.

krete77

Thanks guys, and I do appreciate the welcoming. You're right, I guess you could say I'm one of those T-shirt guys but I read some post tonight, and have decided to change my whole workout routine, I have been doing "cutting up" excersizes, rather than the bulk excersizes. Anyways, tonight I did the leg routine, dam that kicked my ass! Squats, deadlifts, leg press, and something else. Only spent 1 hour in the gym and I feel like I've been in there for a few hours! Really sore!

Anyways, Chief, could you possibly write me up a basic 4 day routine for gaining lots of mass? I do eat quite a bit but it's hard considering I'm in the Navy and on a ship right now, so eating lots of food isn't always easy. Do fruits and vegatables have a big deal in gaining mass? Sorry for all the questions but I've been kind of lifting blindly for almost the past year and have a ton of questions.

Thanks
-Ryan

19-chief

well, sure. it's a pretty generic concept but if it helps... i'd like to set this up with a forethought: your whole objective is to lift very heavy. intensity is key. do so, then get the hell out of the gym and start your recovery... eat your protien, drink lots of water, and get a good night's sleep (8 hours) every night you possibly can.

day 1
flat/incline chest press (DB or BB, your choice)
set1-warm up/ very light, high # reps
set2-light work set/ 12-15 reps with some effort
set3,4,5- real work sets/ 4-8 reps (increase wt and intensity, decrease # reps as sets progress)
dips w/ emphasis on chest (preferably wieghted)
set1-another warm-up/ no wt (primarily to acclimate your shoulders to the ROM)
set2,3,4- real work sets/ 4-8 reps (increase wt and intensity, decrease # reps as sets progress)

day 2
wide grip pull-ups (i don't know how well you do with these yet but try shooting for an overall # of reps to complete throughout your workout... maybe 40. don't worry if it's not 4 sets of 10. just get 40... somehow.)
deadlifts
set1-warm up/ light, primarily to practice the movement and prepare your CNS for the work ahead... 10-15 reps maybe.
set2-light work set/ 8-10 reps with some effort
set3,4,5- real work sets/ 2-6 reps (increase wt and intensity, decrease # reps as sets progress)
rows (DB,BB, cable... your choice, just change 'em up each w/o)
set1-warm up/ very light, high # reps
set2-light work set/ 12-15 reps with some effort
set3,4,5- real work sets/ 4-8 reps (increase wt and intensity, decrease # reps as sets progress)

day 3
rest

day 4
hang-cleans (a power movement to overload your shoulders and traps but first to generate bloodflow and provide a stretch)
set1-warm up/ very light, high # reps
set2-light work set/ 12-15 reps with some effort
set3,4,5- real work sets/ 4-8 reps (increase wt and intensity, decrease # reps as sets progress)
shoulder press (preferably DB's, as BB may cause impingement)
set1-warm up/ very light, high # reps
set2-light work set/ 12-15 reps with some effort
set3,4,5- real work sets/ 4-8 reps (increase wt and intensity, decrease # reps as sets progress)
DB lateral raise
sets1,2,3- work sets/ 10 reps don't lose form on this one

day 5
squats (do so in a squat rack with something to catch you in case of failure. there's nothing wrong with failing on a squat provided you are going to parallel.)
this all a "feel" thing, i say.
start light, keep impeccable form and rep out sets of 6-10 all the while progressively adding wt until you feel the blood flow... may take 3, may take 6... you'll know. then the work sets!
another 3-5 sets at 5-6 reps will be just right.
stiff-legged deadlifts (BB or DB, your choice)
set1-warm up/ very light, high # reps
set2-light work set/ 12-15 reps with some effort
set3,4,5- real work sets/ 4-8 reps (increase wt and intensity, decrease # reps as sets progress)

day 6
rest

day 7
rest

that's it. that's all. if you truly go hard, you'll know this can be enough. as an ectomorph, your body only needs short yet intense bouts of wieght training followed by proper nutrition and ample recovery time.
hope that helps... i'll check back with you soon. good luck!

Information that the character 19-chief presents is totally fictitious in nature and is presented for role playing purposes only. The opinions presented do not encourage the use of illegal substances nor take the place of professional medical advice.

CowPimp

Use a combination of tape measures, weight training journals, the scale, and the mirror to track your progress. Don't worry about pump, because it means very little, if anything, in terms of hypertrophy.

Also, I seriously suggest you consider lowering the volume of your routine. As well, you should definitely train your legs. If you want optimal release of HGH, then you will squat and deadlift.

The only time it's bad to feel the burn is when you're peeing...

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19-chief

hey krete77... how's it going?
gotten in any of the workouts?
keep us posted.

Information that the character 19-chief presents is totally fictitious in nature and is presented for role playing purposes only. The opinions presented do not encourage the use of illegal substances nor take the place of professional medical advice.

Duncans Donuts

Pumps are completely useless, why is this not a more recognized point?

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

19-chief

hey, we have moved past that now. the man asked for mass gains. he is off the "pump" subject and is sniffing out the real deal. but, do you not agree that pumps are positive for the ego? thus, increasing motivation and effort both in and out of the gym?

Information that the character 19-chief presents is totally fictitious in nature and is presented for role playing purposes only. The opinions presented do not encourage the use of illegal substances nor take the place of professional medical advice.

Stu

Agreed , although pumps do not directly correlate to gains in mass or strength it sure is a good feeling

19-chief

i chance to say that without them, staying motivated is damn near impossible!

Information that the character 19-chief presents is totally fictitious in nature and is presented for role playing purposes only. The opinions presented do not encourage the use of illegal substances nor take the place of professional medical advice.