Need more help with chest

[blood_drinker]

It is constantly said that soreness is not a good indicator of growth. However, for me it does seem to be (for chest).
For example:
3 sets bench
3 sets incline db
3 sets weighted dips

When I do this, I don't get sore, and see very little progress. When I do get sore, it's for 2 days or less. Note that the soreness has nothing to do with diet or sleep, they are always the same and they are fine, nothing to worry about out. Those variables are out.

But,
3 sets bench
3 sets incline db
3 sets cable crossovers

ALWAYS get me sore. Realy sore, for days. WTF? How could this be? I always notice much more progress with this and seems I can add more weight every week with the second one, wheareas with the first one I takes two weeks to put on a good 5kg bar on each side. (12lbs?)

I need someone to diagnose some suggestions and what I may be doing wrong or perhaps what you think works for me. I need this ASAP as chest day is right around the corner.

Big nate, genetiking, monstar, any of you bros out there with an answer, please, even if you are not sure, give me what you think.

 

[gymtime]

I'm not a vet or mod, but I'll give my .02.

First of all, I too have always found soreness to be a good thing. I feel like if I'm sore, I've worked hard and that feels good. Does it equate to growth? Maybe not directly. But I think any indication that you're challenging the muscle is beneficial.

As for your chest workout, I do pretty much the same thing. And my guess is that the soreness is coming from the crossovers. You can't stretch your chest with a bar or db press like you can with a fly or crossover motion. I incorporate one fly-type excercise in every chest workout for that reason.

 

[sysopt]

Well you took out dips and replaced them with cable crossovers, meaning the cable crossovers must be causing all the soreness. Remember that muscle soreness comes from the negative phase of the motion and from the looks of the crossovers (I've never done em) it really streches out the pecs. I guess that extra range of motion really helps for growth and strength. Moral of the story...Go through the entire range of motion for the best workout.

 

[Cackerot69]

You're probably a delt presser, and by using cross-overs you eliminate the weak links and are able to work your chest better.

Soreness is an indicator of growth, not a gaurantee, but an indicator.

 

[110%]

bloodrinker that is pretty good 12 lbs increase every two weeks. what is ur bench, squat, and deadlift maxes. also i have been listening to alot of ur advice on nutritions could u put a pic up so i can c what u look like

 

[bignate73]

Soreness is an indicator of growth, not a gaurantee, but an indicator.

soreness can also be a sign of catabolism. stimulate dont annhilate.

 

[needleboy]

Well 1 thing is doing cable crosses correctly works the natural motion of the pecs. Also do you have a partner, and are you taking your final sets to failure?? Could it be you go to failure on cables because you don't worry about it geting stuck??

 

[blood_drinker]

thanks bros for the prompt reply. I do go to failure all the time yes - and I do have a spotter, always. I agree with cack's notion. My delts are doing a good amount of the work. For example, Imnotdutch was helping me out with my strength gains in the gym with bench press and i was telling him i always fail at the bottom, and practically NEVER fail at the top or middle (tris or delts).

So is isolation type exercises the answer?

110%: Im not impressive but here goes
I bench 220 for 6 no arching no spotter comletely clean.
Squat ATF = 280 for 6 clean hard reps.

I dont deadlift - I can't seem to fit into my split right now. As a matter of fact I've only deadlifted for no more than 4 weeks. I was overtaining my legs so I dropped them from monstars advice.

I want to post my pics after my cutting cycle to (8%) . I am currently in the middle of my bulk week 4 and have ;8 weeks to go.

 

[sysopt]

Maybe for every other squat workout, you deadlift instead.

 

[THE_Gladiator]

Delt presser hmmmm never thought of that

I to have problems at the bottom of my bench once I can eclipse the bottom range the rest is a breeze thanks for bringing this to my attention what excercises help the " bottom range"????