Bigandy

[Liberator]

Hey man whassup?

Everything is going good, I am 200lbs 9% bf, apart from my back overpowering just about everything, everything is proportioned EXCEPT MY DAMN DAMN DAMN DAMN!!! CHEST DAMN DAMN DAMN!!!

I have spent a long time with it trying to find what works for it, Ive based this on how it feels the next couple of days afterwards, I managed to nail it down to this routine:

Flat BB Bench 3x6-10 drop sets
Incline DB Bench 2x6-10 drop sets
Dips 3x10-15
Flat Flyes 2x12

After this routine, I feel it in my chest for days and DO NOT GET ANY SHOULDER SORENESS, this is what I want. I feel like I have caned it, but it works as I can see the growth.

I can see the effects of it, ON MY LOWER AREA of the chest.

MY UPPER CHEST SUCKS BIG TIME, IT IS SOO BEHIND IT IS ALMOST EMBARASSING, my delts and back just completely overpower it. It looks like minimal growth.

This is what Ive been doing INCLINE wise:

Incline BB Bench 3x6-10
Flat DB Bench 2x6-10
Dips 3x10-15
Incline Flyes 2x12

ITS NOT WORKING, I get huge soreness in my shoulders the following day and feel NOTHING in my chest, nowhere on it. I go to absolute total failure on the bar, until it wont move off my chest, Ive tried wide grips, medium grips, slow momentum, fast, everything and I just dont feel it at all. It just hits my damn delts.

Should I just stick out the first routine? Will this effect the whole chest area, it feels like it does, but only looks like the lower area is growing.

Ive checked out the fixed incline bar at my gym and it looks to me like about 35-40degrees, this could be why?

Do I do:

Smith machine incline, dumbell inclines, pre-exhaust

What do you think?

I need my chest to grow and to grow fast, I am willing to sacrifice growth in other parts (as they are growing so quickly) to blow out my chest for the time being. I want this to be my best bodypart.

 

[BigAndy69]

I'm getting sick of your chest to!

Let's do a specialisation program, training chest twice a week and the rest of your body for maintenance.

This will be a 4-6 week program depending on how you feel.

Monday: Chest
Tues: Upper Body
Weds: Rest
Thurs: Lower body
Fri: Chest
Sat: Rest
Sun: Rest

Mon: Pre-exhaust 2 sets of flyes(you know the drill)

Incline Barbell presses : Hands only 12-15 inches apart: 5 sets: don't lock out at the top, when lowering fight the bar from coming down, an inch higher than niple level, and 2 inches above chest.

Decline bench flyes: 4 sets

Bench press: 3 sets X 12-15 reps: Monkey grip, thumbs over. DO NOT LOCK OUT AT TOP. Squeeze the fuck out of your chest. Hands only 12-15 inches apart

Friday: Pre-exhaust

Dumb presses: 15 degree incline, squeeze your chest together and expand and contract your lats. 6 sets

Flat dumb flyes: 5 setsX 12 reps: Don't rest much between sets. Only close to failure, choose a weight that allows you to squeeze your chest and control the negative.

Cable crossovers: 3 sets, Like a most muscular pose, control the negative portion.

Tuesday: Upper body. Do not train to failure only 2 reps from failure, 10-12 reps

Lat pulldowns: 3 sets
T-bar rows: 3 sets

Machine shoulder presses 2-3 sets
Lateral raises: 2 sets

Triceps rope press: 3-4 sets
Bicep curls: 3-4 sets

Thursday: Lower body, same deal as tues

Squats: 5 sets
Leg ext: 4 sets

StL deads 4 sets

Calves raises 3 sets

Abs: crunches, leg raises: 3-6 sets, (whatever but not hanging leg raises)

If this doesn't stimulate any growth, than your problem is the way you do the reps, and you may be using to much weight.

 

[Liberator]

bump for replies to my email

Thanks

 

[BigAndy69]

You've got mail liberator, did you get it, I don't know because I kept getting disconnected.

 

[Liberator]

Yeah, just got it.

Thats great, thanks.

I will start this on Sunday and see how it all goes.

Cheers for the advice

 

[sysopt]

My upper chest is also quite a bit behind, but in two workouts I can see a significant difference. This is my current routine to fix my upper chest.

About 30 degrees incline dumbells, then 45 degrees, then shoulder press. These three all hit the upper pec nicely. The week before I used 30 degrees with a bar. My front delts are sore, but my upper chest burns like a mofo.