In search of chest pumps

[cops25]

I've been at it for awhile now, and have seen good results so far in every bodypart but my chest...It's harder, but not much bigger (slightly, but not like the rest of me). I switched to DB's primarily, and have been increasing the weights (while still paying attention to form), and I can feel my pecs working, but I can never get a good pump going...When I do bi's or tri's, They blow up like I''m smuggling melons (ok, peaches...gotta start somewhere), back and legs feel full, but at the end of my chest workout, nada.
Is there something else I should try, or do some people just lack "the pump" in certain bodyparts?
My pec area has always been slow to respond, but I had chalked it up to using only BB's (works for some, doesn't for others), or bad form in previous years, but now I'm wondering if I have the "Purdue Curse" or something....
I listed my chest workout below, critiques are welcome (worried less about my ego, and more about getting some progress going). One thought that crossed my mind was overtraining, but I'll wait till I hear from some with more knowledge before I futz with it.

(Once per week...I didnt list weight. In all the sets, I aim for 8 reps, but never below 6)
sets x reps
Flat BB Bench: 3x7 (warmup sets)
DB Incline: 4x6-8
DB Decline: 4x8
Pullover: 3x8
Pec Dec: 3x 10-15

Many thanks in advance...Most of what I'm using now (and getting great results from) is all from info I've gotten here

 

[camarosuper6]

Ok, my first thought would be DAMN.. too much volume. Your doing a total of 14 working sets and 17 total sets. That is a LOT of chest work, IMO.

Some people get away with using higher volume workouts with no ill effects, but I would be more than willing to bet that more people than not, need to tone down there volume rather than increase it. Most people increase their workload when trying to bring up a lagging bodypart, when in reality, 95 percent of the time, they need to DECREASE volume and UP intensity.

I would say, at least in MY personal preference, no more than 9 working sets for cheste MAX. Usually I do between 6-8.

Try a workout like this....
Incline DB Press 3 x 4-10
Flat Bench 2 x 4-10
Weighted Dips 2 x 6-10

Work until failure on each set and work with the heaviest weight possible to achieve at least 4 reps but no more than 10. (My personal preference is no less than 4, no more than 6-8)

Try this for 6-8 weeks and watch your bench press number go up!

 

[cops25]

That's kinda what was going through my head, but I was hesitant to cut anything till I heard other opinions.

Thanks for the speedy reply

 

[camarosuper6]

No problem. Never be afraid to cut out volume if you feel your stagnating.

I would be more weary adding sets than taking them away.

 

[Mudge]

I do 5-6 sets for chest, no more.

 

[pumpchaser]

Try combinations of the following: choose 3 exercises, 4 sets of each, and see which ones work:

-Slightly higher reps of 10-12 for each exercise, to failure, to get that burn.
-Use db for flat presses instead of bb.
-Pulley and db flyes - try flat/incline/decline: touch at the top on each rep and flex momentarily. When you can't do any more full reps, do a few burns at the end of each set.
-Supersets, for example db presses and pulley flyes/pec deck.
-Try 1 minute rests between sets, then try 30 second rests.

 

[cops25]

Thanks Pumpchaser, I was going to ask about using DB's for the flat bench. I try to go mid-day when there aren't many people around (except a group of highschoolers....read my rant in another thread), So spotters are sparse.

 

[rule62]

cops25, I had a similar routine and cut back the number of sets and I did improve. Also, I put in dips. Dips really had an impact. Try working those in to your routine and see if you notice a difference. There are several ways to do dips, the exrx link that we use on this site shows one that hits the chest (as opposed to hitting the tri's more). See below. I actually don't entirely like the form on this link, I used to go that low but don't any longer - to hard on the shoulders. I go until the tri's are parallel to the deck. In this shot he is going lower than that. But that is a personal preference.

http://www.exrx.net/WeightExercises/PectoralSternal/AsChestDip.html

 

[pumpchaser]

The best way to do dips is to use the harder to find V-shaped dip bar. In any case, you have to do the "chest" version of dips, keeping the elbows wide and basically doing something like a flye type motion while dipping vs. the incorrect way which hits shoulders and triceps more. Also your center of gravity has to be more forward vs. farther back for tri dips.

 

[cops25]

Well, I tried the new program today, and all I can say is . Since I'm cutting sets, I increased the weight slightly (I didn't want to thrash it, I just did chest last thursday...I re-ordered my days starting this week), and focused on giving a little extra "flex" at the top of the press.
My Dips suck...big time. I only knocked out 5 on the first set, 4 on the second (using BW only). But I'm sure it wil pick up in no time
(The gym doesn't have the v-dip bar, so I'm stuck with the standard dips)

I also started my chest/bi, back/tri mix, and totally pummelled my bi's....felt gooooooood

 

[rule62]

Cool, stick with the dips for a while and see if you notice a difference. I certainly did - and you are right the number of reps goes up pretty quickly. Believe it or not, you will probably have to use some weights in a couple of months.

 

[trHawT]

Shit. I do 12 sets for chest. Guess I better tone down.

 

[cops25]

Cool, stick with the dips for a while and see if you notice a difference. I certainly did - and you are right the number of reps goes up pretty quickly. Believe it or not, you will probably have to use some weights in a couple of months.

I hope so. I'm not one to give up easy, so they'll either go up, or my arms will fall off LOL. I see what was described in your previous thread. On my last set, while trying to squeeze a 5th rep out, I leaned back (putting myself more upright), and I could tell the difference. But as long as I look down, I'm ok.
In that link, are they using a foot bar for assistance? I never saw that before...not that I would use it, I could see getting stuck in a rut by inadvertantly using my feet to push. With the way I'm doing it now, even though my reps suck, I know next week will be one step closer to doing 6, the week after, 7, etc.

 

[rule62]

Yes, that machine looks like one we have in my gym. You stand on a bar while doing the movement. The bar will actually help you up. There is a weight stack that allows you to adjust the amount of "help".

I weigh 235 right now, did weigh around 220 a few years ago when I started doing dips. I would put 38 lbs or so of weight on the stack, and that 38 lbs would assist in lifting me up if I was standing on the bar. I gradually dropped the stack down to zero and now do about 12 reps on the first set and then 10 - 8 on two through four. No assistance. If I am really feeling good I will add some weight on a belt.

It is a great exercise. Add flat and incline presses and throw in flys once in awhile and you will see a difference.

 

[rule62]

BTW, that machine is a great machine I think. People who would never think about dips (older folks, people with a disability, etc) will try them on that machine and get results. Nothing I like more than seeing someone come in with a disability or someone who looks like they haven't worked out two days in their life, and then tear it up over a few years and really adopt a health and fitness lifestyle. It is really fun to watch them grow and get healthy - but that is off topic.

 

[cops25]

BTW, that machine is a great machine I think. People who would never think about dips (older folks, people with a disability, etc) will try them on that machine and get results.

Yea, I didn't think of that.

All together, I think I have a good setup for chest now (Thanks to alot of help from here)
DB Flat (no spotters around): 1 warmup, 2 working sets
DB Incline : 3 working sets
Dips: 2 sets

I might throw in Flyes every other week. For dips, I want to be able to do 2 full sets before I add a third.

I definately noticed a difference. On my old w/o, after an hour, I couldn't flex for crap (still felt soft) until the next day. Today, after an hour, it felt solid (and I noticed a better pump than usual). I dont know if that's an accurate indicator, but it's good enough for me to stick with this routine for a bit.