chest lacking help !

[ramspeedkill]

hi,
im currently at 6' & 174lb
my chest routines includes,
flat/decline - 205
incline - 195
db flat 60,70,80,85
do incline, flat flys,
pushups
using cable inner chest workouts,,,
i mean i probably do about 15-16 different chest workout througly
i belive i do enough reps & weights....but it seems like my chest never grow bigger
do i need diet? more cardio? anything?

[EbonX]

You have good work outs. On your Chest day I recommend what I do.

Pick 4 different exercise and then with each one of them do 4 set's and 8-10 reps. Be sure to do the highest amount of weight you possible can with a flawless rep. So if you have to bounce off your chest on the last rep you need to lower the weight.

Say your working Flat Bench Press, Un-rack it then come down touch your chest then slowly continue the rep to the up position, from the up position try to flex your pecks and hold it for 2-3sec and repeat 8-10 times.

Hope that helps.

[ITHURTZ]

Eat more and increase the weight, 205 is kinda light

[huddlestonalex]

What kind of sets and reps are you using right now?

[ramspeedkill]

started when i was 145lb, goal was to reach around 175-180,,not looking to gain anymore e wight anyways
my chest routines
flatbench - 135 - 165 - 195 - 205 - 195 (8 reps each, last set 10 reps)
decline - same
incline - 135 - 155 - 175 - 195 - 195
dips - (12-15) reps 3-4 times haven;'t done this in a while have some shoulder prob
DB flat, incline, decline - 50 - 60 - 70 -80 -85 or 90 (incline lesser weight)
i ALTERNATE BB flat to DB flat every other chest routine day
cable cross 4-5set 8 reps
Incline/Flat DB flys 30 - 40 - 50 -60 (8-10reps)
others includes;
Straight-Arm Dumbbell Pullover, pushups, machine chest workouts etc.,

im thinking one of reason is that i have sunkin chest

[huddlestonalex]

So true overtraining is borderline impossible, you have to be really trying lol, but it is pretty easy to do what is known as overreaching. It looks like you are doing a lot of sets bro. You even repeat the workout with dbs. Trying mixing up a barbell routine and a db routine for a while and at the same time, this will cut down your sets a ton, give your chest a chance to build instead of just recover.

[Breakology]

Don't know what your frequency is, but over training my be an issue.

I do chest once a week:

Flat bench 5 x 8,8,5,5,3
Incline 2 x 8
DB Incline 3 x 8
Close grip bench 3 x 8
Dips 3 x Failure

and finish with 2 sets of push-ups to failure.

[ramspeedkill]

yeah im aware of over training,,,what i do is i SPLIT those in 2 different chest days,,,like on monday i would do half of workouts above and like on friday i would do other half
should i be doing more reps for definition?

[huddlestonalex]

Originally Posted by ramspeedkill

yeah im aware of over training,,,what i do is i SPLIT those in 2 different chest days,,,like on monday i would do half of workouts above and like on friday i would do other half
should i be doing more reps for definition?

How long have you been using the current rep/set scheme?

[Breakology]

Originally Posted by ramspeedkill

yeah im aware of over training,,,what i do is i SPLIT those in 2 different chest days,,,like on monday i would do half of workouts above and like on friday i would do other half
should i be doing more reps for definition?

Chest twice a week? If thats the case, then it most likely is over training. IMO opinion you should just hit it hard once a week.

[ramspeedkill]

in that case.. lack of rest/ recovery?,,,,i usually only sleeps about 6 hours,,

[Breakology]

Originally Posted by ramspeedkill

in that case.. lack of rest/ recovery?,,,,i usually only sleeps about 6 hours,,

IMO opinion, lack of recovery looks like the culprit. I do chest once a week (monday) as stated above. I also do two sets of dips on my shoulder day (thursday) but concentrating more on triceps.
To go heavy twice a week, it is likely that you are not getting enough recovery time.

[Langonelives]

Originally Posted by ramspeedkill

started when i was 145lb, goal was to reach around 175-180,,not looking to gain anymore e wight anyways
my chest routines
flatbench - 135 - 165 - 195 - 205 - 195 (8 reps each, last set 10 reps)
decline - same
incline - 135 - 155 - 175 - 195 - 195
dips - (12-15) reps 3-4 times haven;'t done this in a while have some shoulder prob
DB flat, incline, decline - 50 - 60 - 70 -80 -85 or 90 (incline lesser weight)
i ALTERNATE BB flat to DB flat every other chest routine day
cable cross 4-5set 8 reps
Incline/Flat DB flys 30 - 40 - 50 -60 (8-10reps)
others includes;
Straight-Arm Dumbbell Pullover, pushups, machine chest workouts etc.,

im thinking one of reason is that i have sunkin chest

pick 4 exercises. do them with with great form and do them slow. Another thing your first two set are entirely to light on all evercises

[Breakology]

Originally Posted by Langonelives

pick 4 exercises. do them with with great form and do them slow. Another thing your first two set are entirely to light on all evercises

Agreed. It looks like you are counting warmup sets as work sets. I typically do about 20 push ups to warm up and a light warm up set followed by 5 works sets. Each of the 5 work sets are to near failure.

[Stone101]

This has worked very well for me:

http://www.t-nation.com/readTopic.do?id=1236824

[ramspeedkill]

Originally Posted by Stone101

This has worked very well for me:

http://www.t-nation.com/readTopic.do?id=1236824

wow great info thanks !

[jacpot]

I think only benchin once a week is giving your musle to much rest.

[damnimclean]

Originally Posted by ITHURTZ

Eat more and increase the weight, 205 is kinda light

Hmm... wouldn't you think 205 is light to you because you weigh 235lbs and the OP weighs 173lbs, you big doofus. I hate when people say "up the weight more you need to lift heavy ****" when they don't even know the persons 1RM. Point is, just because a certain poundage is light to you doesn't mean its light to the next guy, especially when the two are in different weight classes.

235lber benching 205 > 173lber benching 205

[eupharies]

Very true, at the moment, i can only bench 140, thats nto even my own body weight, but i use proper form, and controlled reps, and do 10 of them, instead of 5-8.
205 is alot to me lol

[AnnaMatronic]

After doing a set, drop the weights and immediatly do as many pushups as you can. If you can get 10, then you need to either up weight, or up the reps.

Doing pushups to failure after a set gives you that extra burn that really helps.

[eupharies]

My bench will start to grow now, ive had to workout from home last 2monhts, and only have like 55kg of weights, and due to that, thats all im able to bench lol

[ramspeedkill]

Originally Posted by damnimclean

Hmm... wouldn't you think 205 is light to you because you weigh 235lbs and the OP weighs 173lbs, you big doofus. I hate when people say "up the weight more you need to lift heavy ****" when they don't even know the persons 1RM. Point is, just because a certain poundage is light to you doesn't mean its light to the next guy, especially when the two are in different weight classes.

235lber benching 205 > 173lber benching 205

i also hate when fat ppl say dude ur skinny...
wtf

[ITHURTZ]

Originally Posted by ramspeedkill

i also hate when fat ppl say dude ur skinny...
wtf

I see that happen ALLLLL the time. Guys or girls are FIT and have the ideal body, and people go man your skinny you should eat. Or man that girl looks unhealthy. Seriously has the world gone mad?