cant build chest

[danielmcinerney]

i have been working out for about a year now and have seen little to no gains in my chest area. my chest never seems to feel sore the day after a workout

here is my chest program. (i work other areas aswell but since im satisfied with the progress of those i wont bother getting into them). i try to focus lower chest one day and middle-upper chest another day. both are done within the space of a week:

lower-
decline dumbell flyes
decline bar bench
decline dumbell bench

middle/upper -
butterfly machine
flat bar bench
flat dumbell bench

as regards reps i was doing just a 3 x 10 format for each excersise but recently changed to a pyramid format wherby i start off with high reps and low weights. for the next 3 sets i lower the reps and build up the weights. but this new format hasnt seemed to help either as i still cant get my chest sore.

im also taking maximuscle promax before and after a workout and the next morning

anyone have any suggestions?

 

[PappaD]

I would reverse the pyramid and start with the heavy weight first and lower the weight through the sets to get a good 6-8 reps per set!

 

[Gazhole]

Yes - you're doing too much.

You can cut out half those movements, what does the rest of your program look like? Its not really the best idea to train in terms of body parts either, much better to train in terms of pushing or pulling movements.

Take a look at the stickied topics in the training section, invaluable information about proper program design and general lifting habits.

 

[Chevrolet]

i believe your philosophy is flawed, in regards to seperating 'lower' and 'middle/upper' chest. edumacate you self by reading the many many threads on this subject that have been posted on IM.

 

[clayu86]

i have been working out for about a year now and have seen little to no gains in my chest area. my chest never seems to feel sore the day after a workout

here is my chest program. (i work other areas aswell but since im satisfied with the progress of those i wont bother getting into them). i try to focus lower chest one day and middle-upper chest another day. both are done within the space of a week:

lower-
decline dumbell flyes
decline bar bench
decline dumbell bench

middle/upper -
butterfly machine
flat bar bench
flat dumbell bench

as regards reps i was doing just a 3 x 10 format for each excersise but recently changed to a pyramid format wherby i start off with high reps and low weights. for the next 3 sets i lower the reps and build up the weights. but this new format hasnt seemed to help either as i still cant get my chest sore.

im also taking maximuscle promax before and after a workout and the next morning

anyone have any suggestions?

I would research the workout format of periodization and I am positive will give you every result you want....research it and build from there.

 

[Witchblade]

Paraphrase from rest of thread: STICKIES.

 

[Rubes]

Paraphrase from rest of thread: STICKIES.

and hes not just talking about your keyboard

 

[DOMS]

What weight did you start at a year ago? How much do you bench now?

If your weight hasn't gone up appreciably, you really shouldn't expect to see any gain in size.

 

[Metallibanger]

Start all your workouts with flat barbell bench presses first. You're unconsciously preexhausting your pecs with the flyes, robbing them of their strength and their ability to grow

 

[lucifuge]

Yes - you're doing too much.

You can cut out half those movements, what does the rest of your program look like? Its not really the best idea to train in terms of body parts either, much better to train in terms of pushing or pulling movements.

Take a look at the stickied topics in the training section, invaluable information about proper program design and general lifting habits.

Gaz nailed it right here.
Train movements, not body parts, and I don't see the sense it hitting it twice a week.
Post your whole routine, 'cuz if it's structured anything like the aforementioned chest routine, it's in need of an overhaul.

 

[HialeahChico305]

i have been working out for about a year now and have seen little to no gains in my chest area. my chest never seems to feel sore the day after a workout

here is my chest program. (i work other areas aswell but since im satisfied with the progress of those i wont bother getting into them). i try to focus lower chest one day and middle-upper chest another day. both are done within the space of a week:

lower-
decline dumbell flyes
decline bar bench
decline dumbell bench

middle/upper -
butterfly machine
flat bar bench
flat dumbell bench

as regards reps i was doing just a 3 x 10 format for each excersise but recently changed to a pyramid format wherby i start off with high reps and low weights. for the next 3 sets i lower the reps and build up the weights. but this new format hasnt seemed to help either as i still cant get my chest sore.

im also taking maximuscle promax before and after a workout and the next morning

anyone have any suggestions?

8 sets of 6-8 reps on flat bench with perfect form (better with dumbells) should blast your chest. If your form Isn't good lower the weight until you get it right...maximum effort and great form is what makes your chest (or any bodypart). Soreness doesn't mean your work out is perfect, but it sure is a great sign that your doing something right.

 

[Adamjs]

Westside for Skinny Bastards is a really good workout that lays out a plan for you straight away without you having to come up with a program yourself - after several weeks you will need to change it up or you will stop progressing.

In the meantime you should be reading up as much as you can on designing your own program.

 

[dontsurfonmytur]

I used to be like you my friend, chest was laggying but everything else is virtually there. So what i did was for about 3-4 weeks, on my chest day i would do giant sets for chest. basically do 3 or more exercises in a row without any rest.

after a month of giant sets, i went back to my normal, one BB bench , one DB bench, (incline and flat vary) and at the end i'll do superset of somekind of flies and machine incline press.

 

[Smoo_lord]

Focus on heavy compound movements, and gaining overall mass...


If you are not getting in the cals, you will never get the results!!

Also, if you are gaining really well in other areas, maybe curse your genetics....