Chest - Slow Visual Progress

[keasbey]

Ive been lifting consistently for about 2-3 years now, and i swear i have a stubborn chest.. it just will not visually grow or get defined.. im pretty sure its genetics or diet but i figured id ask people what they have done for developing the chest..

Routines ive done
3x5 for 5-6 months
5x5 for 5-6 months
push pull routines
and some higher rep range routines...

im open to ideas for a full routine, i just started at a new shitty anytime fitness so i can no longer do powerlifting lifts... such bs

 

[Tblock1]

Ive been lifting consistently for about 2-3 years now, and i swear i have a stubborn chest.. it just will not visually grow or get defined.. im pretty sure its genetics or diet but i figured id ask people what they have done for developing the chest..

Routines ive done
3x5 for 5-6 months
5x5 for 5-6 months
push pull routines
and some higher rep range routines...

im open to ideas for a full routine, i just started at a new shitty anytime fitness so i can no longer do powerlifting lifts... such bs

Have you done weighted dips? Also be sure to stretch your chest after every workout, this is supposed to do wonders for lagging chests. Sometimes a set of really slow dumbbell flies after a workout with a fairly light weight is supposed to help too. Good luck!

 

[SaiBoT]

Omega, Omega and Omega.

 

[keasbey]

i did get the phamplet, i ran it for 2-3 months religiously, but didnt see much difference. i honestly think it might be an issue of making that mind-muscle connection. i might run it again and see how it goes. i havent done weighted dips as a primary lift.. more of a, at the end of the day do a few sets to failure, type thing. ill google some chest stretches.

its just odd because doing the 3x5 and 5x5 ive always made strength gains. im not a big guy, im currently about 6 foot but weigh 165ish trying to bulk up to about 185. my body would look odd if i weighed 200. very small bone structure. but for weighing 160 i bench sets of 190, which isnt nothing to brag about, but hell over body weight is pretty good in my book.

 

[NJL52]

Do more research before you select your program. A 5x5's goal is to increase strength with size increasing as a side effect. It's generally an athletic routine and the goal of an athlete is to increase power to weight ratio(maximal strength gains to minimal size gains) whereas the goal of a bodybuilder is to just increase size.

There are two types of muscle growth -- aka hypertrophy; Sacroplasmic and myofibrillar. Pure sacroplasmic hypertrophy is 100% size gain with absolute 0 strength gain. Myofibrillar hypertrophy is a mostly strength increase with a small size increase.

Five rep sets causes, primarily, myofibrillar hypertrophy. Hence you not gaining size as you'd wish.

 

[Super Guns]

My chest grew after doing 6 weeks of 10x10 GVT it dosnt seem to respond to anything else

 

[dabuffguy]

Ive been lifting consistently for about 2-3 years now, and i swear i have a stubborn chest.. it just will not visually grow or get defined.. im pretty sure its genetics or diet but i figured id ask people what they have done for developing the chest..

Routines ive done
3x5 for 5-6 months
5x5 for 5-6 months
push pull routines
and some higher rep range routines...

im open to ideas for a full routine, i just started at a new shitty anytime fitness so i can no longer do powerlifting lifts... such bs

Drop sets with dumbbell presses.

 

[keasbey]

hahah oh man... so i tried some GVT today for the 1st time.. figured.. hey why not.. read some stuff.. did
chest/back
bb bench 10x10
db flys 3x12
dl 10x10
one arm db rows 3x12

started with the suggested 60% of 1rm..

HOLY FOOK i about through up all over that cardio gym... thats some serious volume... i like it! gonna have to play with numbers and work on my energy level but i can see how this might be beneficial to my chest development.. and 60% was still a bit much

hows that look for a chest/back day for GVT?