Bored of current Chest Routine.

[SportinStyle]

Could someone make me a new routine, or something that has worked for them for the chest. I have made 0 gains in 6 months and am frankly tired of my current routine.

Currently I do:
Bench Press (x4)
Incline DB BP (x4)
Chest Machine (x4)
Machine BP (x2)
Incline Machine BP (x2)
then finish up with a couple laps around the pool.

I want something new, because apparently, I am not doing something right.

 

[Monolith]

whats your rep range? rest intervals?

 

[SportinStyle]

Reps: 6-10
Rest Intervals: 30 secs - 1 min (if I am talking)

 

[madden player]

Could someone make me a new routine, or something that has worked for them for the chest. I have made 0 gains in 6 months and am frankly tired of my current routine

Have you been doing the exact same routine for 6 months??

If you really want to shock your chest into some new growth you have to try something totally different. Try pre exhausting the chest with flyes first then hit the bench press. Try this for a month and if it does't help you in your quest for a bigger chest, try something else.

 

[Rissole]

Your doing too much i'd knock it back, an absolute max of 10 sets for starters.

 

[cappo5150]

Thats what i thought, hes doing a total of 16 sets. Like Rissole said drop it down. I would throw in some DB flyes in there and get off the machines. Stick with free weights.

 

[Rissole]

How could you ever get bored with chest??
Incline BB/ DB
Flat BB/ DB
Decline BB/ DB
Dips,
Flys, flat, incline, decline
Cable cross (postions)
Single arm cable x
And then variations on all these, tempo, rep range, supersetting, single arm work,
and then a miriad of machines to help too
Easy to overtrain and then get stuck, i usually pick 3 exercises from different angles and hit 3-4 sets on one then 3 then 2-3.

 

[jadakris31]

right now im hitting chest twice a week...
week 1 workout 1
flat bench, incline dumbells - total of 5 sets (3/2) - reps under 6
week 1 workout 2
decline bench, flat flyes - total of 5 sets (3/2) - reps between 6 - 8
week 2 workout 1
incline bench, pec deck- total of 5 sets (3/2) - reps between 8 - 10
week 2 workout 2
speed benching , pre exhaustion supersets

 

[SportinStyle]

I have a idea of what I want to do but my current gym sucks (my old gym (golds) rocked, but I can't go there anymore because of price). There is 1 cable machine and it takes 30 minutes just to get onto the 1 they have.

I think I am gonna try doing:
Monday ---------------------
Regular Bench Press (x3)
Incline Bench Press (x3)
Decline Bench Press (x3)
Cable Fly (x3)

Thursday --------------------
Cable Fly (x3)
Dips (x3)
DB Bench (x3)
DB Incline (x3)

How's that sound?

 

[QuestionGuy]

dude, my chest is the best thing about me man that makes me look huge even hevier than i really am.....yeah follow their advice too but use some cables to just make up something and make sure to chok ur muscles...make sure you do it really slow, i change my routine all the time but i take up to 6 seconds sometimes to do just one rep. try doing that 16 times then...!

 

[jadakris31]

12 sets every tuesday and thursday is pretty excessive... 24 sets a week.. most people recommend about 10 give or take 2 ...

 

[SportinStyle]

Well here's how I do it:
Monday- Chest #1
Tuesday- Bis/Tris
Wendsday- Shoulders/Legs
Thursday- Chest #2
Friday- Rest
Saturday- Rest
Sunday- ??

But I change which days I do it a lot, but it always ends up going in that order, with the same gaps, it's just sunday mess' up the whole schedule.

 

[madden player]

Well here's how I do it:
Monday- Chest #1
Tuesday- Bis/Tris
Wendsday- Shoulders/Legs
Thursday- Chest #2
Friday- Rest
Saturday- Rest
Sunday- ??

IMO you are overtraining your chest (unless your last name is Schwarzenegger and you spend a fortune on gear) you have 2 chest days seperated by 72 hours.

Use flyes to pre exhaust then jump into the bench press like I mentioned in a early post relating to this topic. Stick to training each body part every 6-8 days if you are natural.

Good luck

 

[CowPimp]

First of all, you should try reducing the number of sets you do for chest. I understand that this is hard to do mentally, but give it a try. I do 8 sets. You should try 9 sets.

Second, if you have been doing the same routine for 6 months, then that is your problem right there. You need to change your exercises every 3 months at the bare minimum.

Try flys and dips. Both are excellent exercises. Dips are very compound; flys are more of an isolation exercise. Try extending your rep range slightly. 4-12 should provide a little something extra to your routine. Try a different tempo. Long negatives are underrated. I think they are an excellent way to give your routine a shot in the arm. If all else fails, try some shock techniques like dropsets, supersets, and burnouts.

Also, this is a little off topic, but you should do some back work. Strengthening your lats will help your bench press if nothing else. Don't forget about deadlifts either!

Most importantly, post your diet in the diet & nutrition forum. You aren't going to notice size gains without the proper diet to back it up.

 

[Rissole]

Well here's how I do it:
Monday- Chest #1
Tuesday- Bis/Tris
Wendsday- Shoulders/Legs
Thursday- Chest #2
Friday- Rest
Saturday- Rest
Sunday- ??

But I change which days I do it a lot, but it always ends up going in that order, with the same gaps, it's just sunday mess' up the whole schedule.

1st i agree with Cowpimp, you need to work your back. If your chest muscles get to strong they will pull your shoulders forward and make your chest look small.
Also what the other fellas said chest twice a week if your not on gear is too much, also your diet is one of the biggest factors.
There are alot of suggested 4 way splits if you look around,
Try somehing like,
1) Chest/ tris/ calves
2) Back (upper and lower)/ traps/ abs
3) Legs/ calves
4) Delts/ Bis/ forarms/ abs
Just cycle the four days over the week, it won't matter when you do them.