OK who wants to help me with my chest and growing it.

[xblitz44x]

Or could it be that the specific exercises are less important than making long-term progress (e.g., getting stronger) on one or two decent exercises, while eating right?

Ding Ding Ding. Good point. The key to a bigger chest isn't some secret exercise that you haven't discovered. It isn't to do 3 more reps per set either. It's to work on increasing your poundages even if it's only 10 lbs in 4 weeks. Slowly keep piling the weight on until you hit a wall. Then take a rest, a few steps back and work on pushing through that wall. Rinse, repeat, grow.

 

[BiggT]

The last two posts by proto and blitz44 are the best advice you've received. Adding 3 more sets or changing an angle or using a d-bell instead of a barbell or doing sets of 8 instead of sets of 10 etc etc is unimportant.....pick one or two COMPOUND lifts, pick a set/rep range and KEEP IT, then just get good at the lifts in that set/rep range over time.....if you're eating correctly you'll grow.....by eating correctly I don't mean being able to recite the exact breakdown of your diet and running around with tupperware containers filled with boiled chicken and broccoli, I mean eating enough to foster growth and progress.

If you do that, you'll grow, unless you're one of the 0000.0001% of the population who wouldn't grow on anything. As far as the shape pf your muscles, you can't change that, you can improve appearance by dropping bodyfat, but if you've got no muscle, dropping bodyfat won't get you want you're looking for.

My advice is to take a year and add 50-100lbs to your flat bench and 100 lbs to your dipping while eating more calories than you burn, and you'll like what you see.

 

[BBBBig Phenom]

LoL ^^ Yes. He's guilty of that forum violation.



Think about this for a second: you're doing damn near every chest exercise that's been suggested. And guess what? Your chest isn't growing. So, your solution is to listen to the dumb advice above and add in another exercise? Do you think there's a magic exercise out there that you just haven't found yet?

Or could it be that the specific exercises are less important than making long-term progress (e.g., getting stronger) on one or two decent exercises, while eating right?

No, I do not think there is some MAGIC chest movement......BUT, there are people out there that have very good chest workouts....MEANING... Different excersises and set and reps and supersets and dropsets.....Different ways people rotate their excersises.... NO SHIT I KNOW WHAT CHEST EXCERSISES ARE OUT THERE...

 

[BBBBig Phenom]

So what is the proper way to do dips....So it hits your chest...

 

[BBBBig Phenom]

The last two posts by proto and blitz44 are the best advice you've received. Adding 3 more sets or changing an angle or using a d-bell instead of a barbell or doing sets of 8 instead of sets of 10 etc etc is unimportant.....pick one or two COMPOUND lifts, pick a set/rep range and KEEP IT, then just get good at the lifts in that set/rep range over time.....if you're eating correctly you'll grow.....by eating correctly I don't mean being able to recite the exact breakdown of your diet and running around with tupperware containers filled with boiled chicken and broccoli, I mean eating enough to foster growth and progress.

If you do that, you'll grow, unless you're one of the 0000.0001% of the population who wouldn't grow on anything. As far as the shape pf your muscles, you can't change that, you can improve appearance by dropping bodyfat, but if you've got no muscle, dropping bodyfat won't get you want you're looking for.

My advice is to take a year and add 50-100lbs to your flat bench and 100 lbs to your dipping while eating more calories than you burn, and you'll like what you see.

Photo--- did not mention anything about working out....Just that I have done every excersise and I think there is some majic chest excersise.... I was just wanting a variation of people's workouts.... How they hit it? How many times? Reps? Sets? Something new and fresh.....

 

[Distortion]

I dont know your routine but maybe decrease reps and increase weight, hit the chest with some incline dumbells/flat dumbell press its good for mass.

 

[BBBBig Phenom]

LoL ^^ Yes. He's guilty of that forum violation.



Think about this for a second: you're doing damn near every chest exercise that's been suggested. And guess what? Your chest isn't growing. So, your solution is to listen to the dumb advice above and add in another exercise? Do you think there's a magic exercise out there that you just haven't found yet?

Or could it be that the specific exercises are less important than making long-term progress (e.g., getting stronger) on one or two decent exercises, while eating right?

and yes I do eat right... I did not get to this point of training by not eating right

 

[xblitz44x]

He didn't say that you don't eat right. He's saying that the key to getting bigger is to work on increasing your poundages on two good lifts while providing your body with enough nutrients. Stick to one exercise; say dips. Work on doing reps of 5 the first week with body weight. Then work on doing 5 reps with a 10 lb plate hanging from you. Then the next week hang a 25 lb plate and get 5 reps. Then the next week throw 35 lbs. Yada yada. If your 5 rep max was a 25 lb plate, and in 5 weeks you can do a 45 lb plate for 5 reps while eating enough, you will be bigger. Easy as pie.

 

[BiggT]

and yes I do eat right... I did not get to this point of training by not eating right

That may be the case, but you have to understand, if you've attained such a high level of training and knowledge, then why are you asking for a chest routine? Don't take this the wrong way because I am not trying to pick a fight or be an ass, but somebody with all the bases covered who is pleased with their progress generally doesn't make a post like you did.....so that is why you got the kind of replies you did.

If you're frustrated with your chest, provide more info...what you typically eat......years training....height/weight/body comp.....how you currently train......some short-term and long-term goals, etc etc......you can't just say to somebody do this, that, and the other thing for x, y, and z number of sets and reps and your chest will be jacked.....maybe post a pic, your chest may be perfectly fine and you're concerned for no reason. generally, like you were told, pick one lift, hold sets and reps constant for a measuring stick, and add weight over time while eating a surplus of calories and you have no choice but to grow.

If you just want to see what others do, there are plenty of journals and sample routines on here too.

 

[BBBBig Phenom]

That may be the case, but you have to understand, if you've attained such a high level of training and knowledge, then why are you asking for a chest routine? Don't take this the wrong way because I am not trying to pick a fight or be an ass, but somebody with all the bases covered who is pleased with their progress generally doesn't make a post like you did.....so that is why you got the kind of replies you did.

If you're frustrated with your chest, provide more info...what you typically eat......years training....height/weight/body comp.....how you currently train......some short-term and long-term goals, etc etc......you can't just say to somebody do this, that, and the other thing for x, y, and z number of sets and reps and your chest will be jacked.....maybe post a pic, your chest may be perfectly fine and you're concerned for no reason. generally, like you were told, pick one lift, hold sets and reps constant for a measuring stick, and add weight over time while eating a surplus of calories and you have no choice but to grow.

If you just want to see what others do, there are plenty of journals and sample routines on here too.

Man,,,all I did was ask a simple question....Yes, I am pleased with my chest but, it always can be improved upon..... I am sure the best of the best ask for different suggestions....No one has the ultimate routine.... Most people are afraid to ask for suggestions.....Forget it....I was just wanting some outside input....