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Chest will NOT grow!!

Rdub9281

Rdub9281

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Hey guys, idk what the deal is, but I've seen big gains everywhere BUT my chest. I've heard of people having trouble with their calves growing, but never chest. My workout looks like:
I do flat,incline,decline, every other week.
Bench press
165(170)-10
155(165-8)
150(160)-8
160-6
165-4
Incline bench press
115(120)-10
125-8
120-8
120-6
130-4
Decline bench press
185-10
185-8
180-8
180-6
190-4
Dumbbell press
50-10
45-8
45-8
Incline dumbell press(4)(switch)
45-10
45-8
50-6
Decline dumbbell press(switch)
55-10
60-8
60-6
Cable crossover
40-8
40-8
35-8
30-8
Push-ups
25
20
20
Crossover stretch
20-6(straight)
15-6
10-6(up)
15-3


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Add dips and BD flys, I do almost all flys and Db presses, I have just about totally erased BB press at this time. I'll probably come back to it but don't see it in my near future... also add 5 lbs every time you do the lift this will force you to grow. Oh yeah DB pullovers about 20 reps will stretch the chest and help it to grow do these right after the chest work. Do you stretch at all? this is important! I know this post is all over the place but the info is good lol.
 
I also do dips my bad, and I'm trying to bulk up so do the reps look right? And I do a cable cross over stretch last, where I put decent but not heavy weight on, and pull it in and just hold it and feel a deep stretch, and do 5 or 6 reps, for 2 sets. And I stretch before, in the middle, and end of my workouts. And I just don't get it! Mayb once I can get to eating more I will c bigger results in that area, but I didn't know if there was some secrets I wasn't aware of haha and hey I'll take all the help I can get lol


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Also I hope you are not doing that many sets for your chest? Work chest once or twice a week but keep the sets down around 8-10......And like Swfl said Pullovers are great especially at your age, and dumb bell work is awesome not only for growth but it helps alot in activating the stabilizer muscles in your chest area which will also yield better gains....
 
Ok I'll try those, and like I said I do incline, flat, OR decline, which adds up to five workouts a day


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Right at a year, like I said everything else in the first year went through the roof, and I'm sorry what do u mean? I have the weights I do posted up above but..


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HFO3 said:
1. how long have you been working out to come to this conclusion?
2. what are your daily macros? and stats?
Click to expand...
1. answered
2. Diet? height, weight, body fat (or BF), age? and or pics....
 
Well I have my display pic, and you will laugh, but I believe I get about 2500-3000 calories(low I know, but I'm improving!) and what is the best way to track these real specifically? Nutritional facts aren't always there u know? And a guess is about 100-120 protein, I'm 21 about 5'10" 145 pounds, less than 5% BF


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Muscle Gelz Transdermals
IronMag Labs Prohormones
fitnesspal.com is a free and excellent way to track your cals

You and your chest will grow once you increase your eating. protein should be around 2 grams per lb of body weight, then eat tons of complex carbs everyday and lots of good fat everyday for 6 months then repost pics. Another rule of thumb is between 20-30 cals per lb of BW, good luck!
 
You need to do some more reading and educating yourself before asking these questions...YOU are not 5%bf.....Not trying to be hard on you but read some of the stickies under training and you can thank me later.............:coffee:
 
Everyone is different but I get good gains when I go heavy with less reps...I also rarely go above 20sets on chest
ill chose 5-6 different excercises...

Ill do 4-6 reps for four sets at a weight I can only do 4-6 times.
ill do that for each excercise. For example currently on flat bench I'll do 4-6 reps @315 for four sets...two months ago I was doing 4-6 reps @225...you will gradually increase weight, but at the same time you should see some chest gains..works for me..

But like the fellas said chk your diet
 
Will do man and what are good complex carbs? I think I've got the training down, just need help on nutrition it's so hard man! And the only reason I say I'm below 5% is I've done the test where u hold the sensors in your hands, and every time I've evert tried it, it says error. And the personal trainer from my gym said that would be his guess..


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And ok sounds good, and how often should u switch up your regiment? I've been consistently going up in weight every week so..


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20 sets for chest is way to many.....Just my 2 cents..How long are your workouts?
 
Where should I take them off tho, idk where the line of over training , and not doing shit. And close to an hour


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This is about 5% BF buddy..just to give you an idea!

 
Well, there are a few you can choose if you so like, they are [h=5] Hydrostatic Weighing[/h][h=5]Air Displacement Plethysmography
Duel Energy X-Ray Absorptiometry[/h]
 
Rdub9281 said:
Where should I take them off tho, idk where the line of over training , and not doing shit. And close to an hour


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Click to expand...
When working chest pick 3 exercises and do 3 to 4 sets each. If you want strength and size keep your reps around 6-7... Stay on that routine for a while so you can tell how you are progressing then switch to a couple of different exercises, but still keep it at 3 exercises and 3 to 4 sets each...
 
Rdub9281 said:
Well is there an accurate measure?


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Click to expand...
[h=3][/h]Skin Fold Testing, Under Water Weighing, Whole-Body Air Displacement Plethysmography...Eventually after looking at pics you will start to be able to get pretty close just by observation...For me the lower the percentage the harder it is for the naked eye to tell....
 
Rdub9281 said:
Hey guys, idk what the deal is, but I've seen big gains everywhere BUT my chest. I've heard of people having trouble with their calves growing, but never chest. My workout looks like:
I do flat,incline,decline, every other week.
Bench press
165(170)-10
155(165-8)
150(160)-8
160-6
165-4
Incline bench press
115(120)-10
125-8
120-8
120-6
130-4
Decline bench press
185-10
185-8
180-8
180-6
190-4
Dumbbell press
50-10
45-8
45-8
Incline dumbell press(4)(switch)
45-10
45-8
50-6
Decline dumbbell press(switch)
55-10
60-8
60-6
Cable crossover
40-8
40-8
35-8
30-8
Push-ups
25
20
20
Crossover stretch
20-6(straight)
15-6
10-6(up)
15-3


Sent from my iPhone using Tapatalk
Click to expand...

Way too much if you are wanting size. All I can tell you is lift heavy; people don't put size on lifting in the 12-15 rep range. The 3 primary exercise with 3-4 sets is perfect. You can add some secondary movements but not every workout, vary it up.
 
Gaining lbm will come from you having a proper nutrition plan, period.

You can and should vary your training regimen from time to time, e.g.

Moderate weight and more volume(reps, sets).

Heavy weight (compound lifts and less reps)

Lighter weight and longer contraction times(time spent during the rep, short and long contractions)

Variation is a good thing.

You have to find what works best for you through a thorough trial and error just like everyone else.
 
And notice you are doing the same thing over and over just with DBS instead of barbells? Ya, that's retarded. Look up Dog Crap training, it's easy and you obviously need some guidance on what appropriate volume is.
 
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