Thread: please please please help with chest

how long have you been working out?
how often are you working your chest compared to your other groups?

post your routine and your goals so some members can have a look and give you some tips

Have to give your chest a reason to grow. Overtraining may also be a culprit. Like Myk said, post your entire routine.

6ft 190lbs bf?

Been working out bout 4 years last 2 solid.

I increase the weights each set and lower the reps

Monday Chest/tris

4 sets Flat bench 12 10 8 6
4 setsincline bench 12 10 8 6
4 sets Incline db press 15 12 10 8
Dips 4 sets max
skull rushes 3 sets x 12
tricep pull downs 3 sets x 12

Tuesday Legs/calves

Squats 5 sets 15 12 10 8 6
Leg press 4 sets 15 12 10 8 6
leg extentions 3 sets 12 10 10
Hamstring curls 3 sets x 12
Standing calve raises 3 sets x 15
Seated calve raises 3 sets 12 10 8


Wednesday- off

Thursday Shoulders

DB Press 4 sets 12 10 8 6
Behind neck press 12 10 8 6
Upright rows 12 10 8 6
Laterall raises 3 sets x 12
Bak rows 3 sets x12
Shrugs 3-4 sets 12 10 8

Friday back/bis

Wide grip pulls 4 sets max
Deadlift 4 sets 12 10 8 6
Seated rows 4 sets x 12
Bicep curls 3 sets x 12
EZ Bar curls 3 sets x12

Please comment

make it 3 sets and go to 8,6,6 up your weights. 3x12 screw all of that man. Just
keep adding weight so you can only do 8-6 reps. Get a lot of sleep. Make sure your
taking some glutamine post w/o

just basically lower the volume man if you want some gains.

I like doing chest/shoulders instead of chest/tris. I would change up to
tris/bi's

monday: chest/shoulder

wed: legs

fri: back (I sometimes do this on thurs)

sat: tri's/bi's

I agree, lower the volume of sets a bit. Bring the poundage UP and lower your rep range. Work in the 6 to 8 range with compound movements...

Eat and sleep alot!