Chest progress beginning to decline

[iSlaNdEr bOy]

Four weeks ago, my chest w/o have been great. I was making good gains and my lifts were going up as well. Last week, I couldn't lift as much as I did in the previous weeks. I didn't pay attention to it because I know that everybody has bad days. But, I did chest again this morning and I got the same outcome. I felt weak during my chest w/o and I wasn't even getting a good pump. I tried to flex my chest when I got home, and it felt like putty. I'm getting discouraged. I know I'm not tired because my bicep w/o went great. Felt like my arms were gonna pop. I also flexed my arms when I got home and they felt rock hard. Could someone tell me whats going on? Steadily going up one minute, then down the next.

 

[NOTD]

Could be your diet, is it that you don't have enough energy?
Also, in regards to your "pump," how long are you resting between sets? If you rest too long the bloodflow slows down and you'll lose your pump ;/

 

[iSlaNdEr bOy]

My diet hasn't changed and I usually only rest for 30-45 sec between sets.

 

[NOTD]

I'd say you hit a plateau in your training but I don't think this would be accurate given that you said you feel weak and actually lifted LESS during your workout.

If it were a plateau there are various methods you could use the shock the body and start seeing more gains, but I'm not sure what to tell you.

 

[iSlaNdEr bOy]

Thanks for trying to help. Just kinda sucks cuz all my other workouts are fine.

 

[NOTD]

Yeah, I dunno what it could be, maybe you overtrained your chest and didn't give it enough time to recover?

 

[Tha Don]

I've hit a plateu on my chest for some time now

Basically the weights in my gym don't go past 25kg dumbells

I've been lifting 25kg dumbells for about 1 and 1/2 years now

I've seen my chest go from being the biggest muscles in my body by far, to being probably the smallest (in proportion)

now I start doing inclines before flat, but that is easy, i aim for 5 reps on everything else but my bench presses are like 12 reps each

dunno what to do, i don't wanna move gym because i pay £10 a month for this gym, all the rest cost £30 up, but my chest is really lagging behind the rest of me now

I want size on it, fuck all these drop sets and supersets, any1 know how I can get some more size on my chest with lower weights? (and i already do them super-slow)

peace

 

[NOTD]

I don't think there is anyway around it, if you want your muscle to continually grow, you need to add more weight. That's the only way they'll grow, if you overload them.

 

[Dale Mabry]

Write down your training volume and the weights you have used over the past few weeks.

 

[iSlaNdEr bOy]

3 weeks ago when I started to improve:

Flat bench (barbell):
10 x 155 lbs
10 x 165 lbs
5 x 185 lbs

Incline (dumbell):
10 x 60lbs dumbells
10 x 65lbs
6 x 70 lbs

Decline Hammer Machine:
10 x 180
8 x 230
4 x 250

Pec deck fly machine:
10 x 165
8 x 180
6 x 195

2 weeks ago:

Flat bench:
10 x 155 lbs
10 x 165 lbs
6 x 185 lbs

Incline bench:
10 x 60lbs dumbells
10 x 65lbs
6 x 70 lbs

Decline Hammer Machine:
10 x 180
8 x 230
4 x 250

Pec deck fly machine:
10 x 180
6 x 195
4 x 195

Last week (progress declines)

Flat bench (barbell):
10 x 155 lbs
8 x 165 lbs
2 x 185 lbs

Incline (dumbell):
10 x 65lbs
4 x 70 lbs
4 x 65

Pec deck fly machine:
10 x 165
8 x 165
6 x 165

This morning:

Flat bench (barbell):
10 x 155 lbs
9 x 165 lbs
3 x 185 lbs

Incline (dumbell):
10 x 60lbs dumbells
8 x 65lbs
1/2 x 70 lbs (attempted but couldn't put it up)
6 x 65lbs

Decline Hammer Machine:
10 x 180
7 x 230
4 x 250

Pec deck fly machine:
10 x 165
6 x 180
3 x 195

 

[Freeman]

I think you're main problem is that you're doing the same damn routine week in and week out. Mix it up a bit. Do dips, db flyes, etc. Also, try moving some of your pressing movements around in your workout to confuse the muscle. I think your muscles are just bored my man.

 

[iSlaNdEr bOy]

Cool thanks bro!!! I'll try that next week.

 

[Barlog]

Try and start with incline(first off) then one week do an "all dumbell workout" and the following week do an "all barbell workout", obviously this would be impossible when coming to flies, so use the cable cross overs.

Change the number of sets you do on each muscle. You don't necessary have to do decline all the time, i usually blast my incline, flat and flies and sometimes i may incorporate my decline.

But the problem was spotted by freeman and that is your workouts are the same each week, so use variety in your workouts and you will be fine, that goes for each muscle.

If you need any ideas then i am sure members including myself will be happy to help.