Thread: Body is developing, but chest will not grow, help!

What's your chest routine? Why don't you work legs? What's your diet like?

Here is the deal, I am a soccer player, so I train a lot on the field and then every now and then I do light weight and high reps for my legs, I usually just do cardio, don't really need to gain mass on my legs, just tone them and just make sure they have stamina.

Here is my chest routine.

Week 1:
DB Bench 3 x 6
Incline Press 3 x 6
Cable Seated Fly 2 x 6

Week 2:
Incline DB Press 3 x 8
Bench Press 2 x 10
Fly 2 x 10

Week 3:
X-over / Incline Press 2 x 10
Incline Fly / Dip 1 x 10
Machine Bench 1 x 8

Diet wise, I don't count cal's but I take a protein shake after my workouts and during off days. I also add creatine with the shake. I am having about 90g of protein per shake, which is milk, two scoops of protein, 1 1/2 tsp of creatine, and strawberries all blended together. I make sure I get enough calories for the day, even though I'm not on a very strict diet, my whole body is growing but my chest.

Here are specs

Height: 5'9
Weight: 150lbs

I suggest adding a little bit of volume to week 3 (maybe 2 sets). Also, you need to train your legs, it will help your upper body grow. Most people have weak points that don't grow as much as the rest of your body.

Any other people that can give me advice? Should I start working my chest twice a week now? Monday and Fridays?

Try different repetition ranges.

Try super-exhaustion techniques like rest-pause reps or heavy negatives.

Try a different tempo; emphasizing the negative is usually a good idea when hypertrophy is your goal.

Try decline pressing movements.

Try stuff.

Originally Posted by TheStuff

Any other people that can give me advice? Should I start working my chest twice a week now? Monday and Fridays?

Bench Press 4 sets 6-10 reps per set.....last 2 sets to failure
Incline DB press 4 sets 6-10 reps.....last 2 sets to failure.
Dips 4 sets......do 2 sets to failure Focus on triceps not chest....here

Thats it.......the fancy crap wont make you grow like this

Do it once a week sometimes............or 2x a week sometimes

For size rest 2-3 minutes between sets...

I used to be like this too. Now don't think my chest is huge right now, but I have been getting massive growth by doing a few new things. #1, i switch up my workout every week.

#2, I cut out down time, maybe a 30 second rest between sets.

#3 Between sets I do pushups.

Just in about 3 weeks, ive put on 5 pounds of muscle, and most of it seems to be going to my chest.

less is more. work your chest maybe once a week. maybe even try to take a week or two off. then get back at it. eat as much as you can, you might not be eating enough.
id do more dips. also, try a very wide grip on the bench press.

id do something like this
bench press
wide grip bench press
dips
and then when youre all worn out, do some iso lateral bench press.
only do the chest once a week.

well try contracting your muscles unstead of just pushing your weight ( understand what i mean) and be strict on the form