chest training problems complete

**lpatterson** · 08-26-2006, 01:21 PM

Hi im 18 ive been training for 9 months im on whey protein creatine and glutamine i eat a high protein diet etc etc ive seen some good gains on my shoulders escpecialyl but i cannot seem to build my chest no matter what i do with very little strength gains either. i train 6 days a week a body part a day with my chest as the first workout.

i train mainly smith and dumbells as i train alone. i think my form is spot on? i use a wide grip in line with my nipples and push out without locking out and keep my shoulderblades on the bench without arching my back.

ive tried heavy wieghts light weights, high reps low reps, long rest short rest i cant put size on or strength on my chest. its so fustrating. i do flat bench, flies, dumbell press, and press ups, my workout lasts around an hour. i do 4 sets per excersise after a warm up. bench first. 8 to12 reps the set ends when i fail (between 8-12) if i can make 12 reps i increase the wieght the following week so i cannot hit 12 and i record everything, my rest is 1.5 mins
can some1 please tell me if they can work out where im going wrong? i dont feel any real soreness the day after and dont seem to feel a pump or a pull in my chest while i work it. is there something wrong with me?

**CowPimp** · 08-26-2006, 01:37 PM

Try something different. Get out of the 8-12 range. Do some different exercises. Train with a higher frequency.

What is your height and body weight? You may just need more overall size.

Why are you training with weights 6 days a week? That's not a good idea.

**lpatterson** · 08-26-2006, 01:43 PM

im 5"9 and weight 83 kilos(sorry i dont know pounds), im slim and as far as i know im eating right.
i re order my workout every 8 weeks to prevent getting stale. 6 times a week becasue i split my body into six parts chest,shoulder,backtri,bi,legs in that order doing my abs on alternate days, with no cardio. but like i said my program has been working with my other parts... i find if i do less reps i dont manage a significantly greater weight anyway, so i try and keep a moderate weight which i can lift with good form. i dont know where im going wrong

**CowPimp** · 08-26-2006, 01:46 PM

When you say you "re-order" your workout, what do you mean exactly? What are you changing?

**lpatterson** · 08-26-2006, 01:48 PM

the order in which i complete the work out ie if it was flies then press then incline i might do it in reverse order but always bench as my first excercise.

**Gazhole** · 08-26-2006, 01:51 PM

It looks like youre just training chest by the looks of that post aswell.

Is that your whole program? If not, what is the rest of it?

**ihateschoolmt** · 08-26-2006, 01:58 PM

Originally Posted by lpatterson

the order in which i complete the work out ie if it was flies then press then incline i might do it in reverse order but always bench as my first excercise.

You should change what exercises you do every now and then so your body doesn't get used to doing the same thing. Sounds like your body got too accustomed to your routine. Change what you do.

**lpatterson** · 08-26-2006, 01:59 PM

ok so chest on monday shoulders tuesday.

seated dumber press (all 4 sets) front and side raises with dumbels, shrugs. wed back etc etc different body part every day sundays off. i dont just train my chest... read the posts.

**lpatterson** · 08-26-2006, 02:04 PM

i agree with you variety helps but im more concerned that i have never really felt a pump on my chest... its as if its not getting worked. im working as hard as i can and i get fatigued but i dont feel sore after or anything. surely thats abnormal

**TJ Cline** · 08-26-2006, 02:05 PM

Training 101

Drop the 6 day a week training ( If you don't rest you will nort grow), and drop the body part training.....Do a upper/lower split or push/legs/pull...

**ihateschoolmt** · 08-26-2006, 02:06 PM

No not really, I didn't get sore after like 6 months of training. Not getting sore could mean you are overtraining as well. Pumps don't really matter, do push ups if you want a pump.

**lpatterson** · 08-26-2006, 02:12 PM

so its normal not really feeling ur chest working?? i thought i was getting rest seeing as the individual body part is getting rest for a week? or do u mean my body as a whole.? my other body parts respond to this way of training. most people find there chest a really easy part to train why am i struggling?

**TJ Cline** · 08-26-2006, 02:15 PM

Originally Posted by lpatterson

so its normal not really feeling ur chest working?? i thought i was getting rest seeing as the individual body part is getting rest for a week? or do u mean my body as a whole.? my other body parts respond to this way of training. most people find there chest a really easy part to train why am i struggling?

Read!!!

Training 101

**viet_jon** · 08-26-2006, 02:53 PM

Originally Posted by lpatterson

so its normal not really feeling ur chest working?? i thought i was getting rest seeing as the individual body part is getting rest for a week? or do u mean my body as a whole.? my other body parts respond to this way of training. most people find there chest a really easy part to train why am i struggling?

My chest is my weakpoint while my legs are my strongpoint. Everyone has strong and weak points.

My chest barely grew neither compared to the rest of my body. Funk told me to try slow negatives, and pre-exhuast techniques. Works for mE!!!!

and btw, U NEED A NEW SPLIT!!!!

**CowPimp** · 08-26-2006, 02:53 PM

Changing the order of the exercises isn't that big of a change really. You should change to different exercises. You should reorganize your training schedule. You should alter loading parameters. You should change the tempo with which you lift.

Read the stickies and put together something different. If that still doesn't work, then there are other techniques you can try like pre-exhaustion, extremely slow negatives, static holds at certain points in the lift, etc.

**Witchblade** · 08-26-2006, 04:14 PM

Seriously, listen to the veteran's around here. I've been stuck on a plateau like you as well. My chest just wouldn't grow anymore. Now I'm doing a completely different schedule and my gains are skyrocketing.

To be more specific: I changed reps, exercises, frequency, split, diet, tempo and volume. About literally everything.

**lpatterson** · 08-27-2006, 08:11 AM

thanks for that. ill give the slow negs a go... cheers

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