Need help......Chest wont grow anymore!

[joeyz123]

I have trained for about 8 years. My chest has never been a stronger part of my body. I usually train chest and tri's on the same day once a week. My routine looks something like this:

Incline- warm up with 15reps,12,10,8,8,6
Dumbell bench-12,10,8,8
Hammer strenght fly-15,12,10,8
and possibly some assisted dips

So what the hell am I doing wrong? I try to go up in weight each time even if its with the 2 1/2 pound plates just to add SOMETHING!

Thanks

 

[Thaibox]

Has your routine always been the same?

 

[Japanese machine]

I have trained for about 8 years. My chest has never been a stronger part of my body. I usually train chest and tri's on the same day once a week. My routine looks something like this:

Incline- warm up with 15reps,12,10,8,8,6
Dumbell bench-12,10,8,8
Hammer strenght fly-15,12,10,8
and possibly some assisted dips

So what the hell am I doing wrong? I try to go up in weight each time even if its with the 2 1/2 pound plates just to add SOMETHING!

Thanks

why do you keep warming up with every different excersize? once you pyramid up on the first set; the rest are all "working sets" meaning you can go straight to low reps with the next excersize.

also if your tricepts are overdeveloped, or delts, you may need to pre-exhaust your chest a little to compensate for the mechanical disadvantage.

also are you taking all you sets to failure?

 

[gettinlarger]

Change your routine ...

 

[joeyz123]

I do try to change my routine as far as the workout I do. I have a friend that is a pro and he does a program in which he does mainly drop sets, but I didnt really feel like I was growing from this. Should I bump my chest workout up to 2 times per week?

 

[Japanese machine]

dont up the frequency; up the intensity; drop sets are good but only for a while, i suggest you to warm up first; as soon as you get to your heavy working sets. dont pyramid, stay at 100% intensity; try 6-8 reps till failure; take last set on each excercise to failure. (positive failure).

also a little training research on your part wouldnt hurt.

 

[Vortexx]

I've never been an easy grower in the pec area, but this routine has put my chest development in higher gear...:


session 1:

MORNING:

5 * 5 flat benchpress

EVENING:

* FLAT DUMBELL PRESS
- set 1: 8/4/4/4 (triple drop set)

* LOW INCLINE DUMBELL PRESS
- set 1: 8/4/4/4 (triple drop seT)

* FLAT DUMBELL PRESS
- set 2: 10 reps
- set 3: 12 reps

* LOW INCLINE DUMBELL PRESS
- set 2: 10 reps
- set 3: 12 reps

* TRISETS:

- set 1: 1*8 flat flye---pec deck squeeze---wide dips
- set 2: 1*10 flat flye---pec deck squeeze---wide dips
- set 3: 1*12 flat flye---pec deck squeeze---wide dips

- set 1: 1*8 high incline flye---standing cable cross---machine press
- set 2: 1*10 high incline flye---standing cable cross---machine press
- set 3: 1*12 hgih incline flye---standing cable cross---machine press

* FINISHING, INCLINE BENCHPRESS

- 8-10-12 reps


session 2:

MORNING:

5 * 8 flat benchpress
(use a slow protocol this time and use halve reps, do not lockout like you do on a heavy 5 * 5 day)

EVENING:

* FLAT DUMBELL PRESS
- set 1: 8/4/4/4 (triple drop set)

* HIGH INCLINE DUMBELL PRESS
- set 1: 8/4/4/4 (triple drop seT)

* FLAT DUMBELL PRESS
- set 2: 10 reps
- set 3: 12 reps

* HIGH INCLINE DUMBELL PRESS
- set 2: 10 reps
- set 3: 12 reps

* TRISETS:

- set 1: 1*8 flat flye---pec deck squeeze---wide dips
- set 2: 1*10 flat flye---pec deck squeeze---wide dips
- set 3: 1*12 flat flye---pec deck squeeze---wide dips

- set 1: 1*8 low incline flye---standing cable cross---machine press
- set 2: 1*10 low incline flye---standing cable cross---machine press
- set 3: 1*12 low incline flye---standing cable cross---machine press

* FINISHING, INCLINE BENCHPRESS

- 8-10-12 reps


Definition of terms:

flat dumbellpress - with flat I mean allmost flat, just incline the bench a tiny 5-10 degrees too get a better feel in the pecs

low incline - 20-30 degrees

high incline - 35-45 degrees


As you can see i work chest in the morning and in the evening , in the morning i focus on building overall body strength using a basic power movement: the flat benchpress

The real payoff is in the evening, where you apply the improved strength to more isolating exercises, where I berlieve the dumbell presses have the best balance oftargetting pecs while using heavy weight...

If this routine ultimately goes stale, just switch up a few thing like:

- start with the incline dumbell presses instead of the flat

- design some different tri-sets like:

-incline flye---pec deck--dips

or:

-flat flyes--pullover---machine press

Just experiment I am sure you will find some trisets that will kill your pecs.......

 

[Vortexx]

If you gonna hit a muscle twice a day (strength in the morning and mass in the evening) it is highly advicable that you have a power rack at home so that you don't have to go to the gym to do powermovements like:

- benchpress
- pushpress
- squat
- deadlift