Chest Not Growing!

[LoneRanger]

Hi guys, I'm having serious trouble gaining mass on my chest.

Basically i've been training now for 2 years. going the gym 5 times a week with a split etc. I wouldnt say i'm the king of nutrition but i'd like to say I know a fair bit. In 2 years i've gone from 130lbs to 160lbs. My delts have come on well, my lats stick out more than ever. My biceps have gained mass, I've git cut up quads etc. (I dont want this to sound like im bragging) The point i'm trying to make is that my chest refuses to GROW! While i've been going the gym i've got my friends into BB'ing too and they have poor nutrition pretty much lack the determination I have but seem to gain mass on there chest.

I've tried everything. I've changed my routine I think i've done every chest exercise possible over the last two years.

the only thing is that its got shape in the middle there is no shape no nothing. I just dont understand why.

I'm beggining to think that I have have had gyno as a kid and that is stopping me from growing. I dont know i'm just guessing.

Im hoping one of you guys know the problem and can help me out.
If any of you have ANY tips or advice on this please let me know.
Thanks fellas

 

[ZGzaZ]

whats your split like, and your diet? outline them for us so we can help more..

 

[louden_swain]

One simple question. . . have you been prioritizing inclines? If not, this is your problem. You have become victim to the bench press.

 

[gettinlarger]

Could just be your genetics man. Just keep on working hard, and make it all grow. Your chest will follow. It takes time, my friend.

 

[guldukat]

It's impossible to help without knowing more about what you're doing. Your diet is probably adequate since you've put on 30 lbs. and are growing elsewhere, but it might not hurt to bump your protein up. Rarely does

I think gettinlarger has a point in that you need to be patient. But I also think that if what you've been doing hasn't worked, it's time to radically change things. People have ragged on me for talking about philosophy, but in logic, there's something called "the gambler's fallacy."

Basically, it's all about someone expecting different results, like hitting the jackpot, when they do the same thing over and over again. You've mentioned that you've tried lots of different exercises, but that's only one variable...my guess is that you're doing everything else (volume, frequency, intensity) pretty much the same way for a long time.

Don't beat yourself up about that; but now's as good a time as any to totally change your approach! I suggest you try working chest harder with fewer exercises and sets, and stick to the basics: incline presses, dips, and the like. Think in terms of how much work you need to stimulate growth, yet not so much that it will prevent you from getting back into the gym to stimulate more growth in short order.

Ideally, I'd ask that you read through the DC thread here. It's a good way to get as many growth-stimulating workouts in as short a period of time as possible, IMO. Something that DC emphasizes, and I will re-emphasize, is the need to focus on actually building your pecs in the sense that, yes, you're going for progressively heavier weights, but you use very clean form on every exercise. That alone could help you; too often people are caught up in trying to bench press a lot while their pec development falls by the wayside.

P.S.--Gyno won't hinder your growth now. Gyno didn't stop Ronnie Coleman from building a huge pair of pecs, eh? We even saw his gyno onstage in '98 Also, regarding the shape of your chest, don't fret that...it's genetic. Just build your pecs as big as possible and the shape will take care of itself.

 

[WarriorPL]

Try playing with your grip. I use to bench with a close grip for over a year and nothing. I recently widened my grip and that helped so much. My chest just blew out within a few weeks. Inclines must be stressed as well. You can't just do flat.

 

[Phenotype X]

I've had the same problem too, with the chest not growing. I've been training for 3 years, and over this time, the chest hasn't grown much. It has just started to grow just lately though. Try starting off with heavy Incline dumbells, then going flat bench. Throw in weighted dips, if you don't like decline. Then finish off with cable crossovers or light DB flyes. If that doesn't work after like a month and a half or so, try the pre-exhaust method doing flyes first, then follow the same routine with a slightly lighter weight. Hope this helps for you, everyone is different.

 

[Boss101]

You have to get your diet and rest in check two of my favourite chest exercises are incline presses and weighted dips.

 

[Lee]

dumbell press and dips, woohoo

i hate bench press anymore since i started doing these in a combo on chest day.

 

[DrBones]

As Louden said... Incline bench press....
As soon as I made that my chest priority I can't believe how much I've thickened up through my chest