Chest is really lagging

nklodowski · 10-25-2009, 09:53 PM

Hello,

I have been lifting for a little over 3 months now. I lift 6 days per week. On M/R I lift chest and tris. T/F is back and bis. W/Sat is legs and shoulders. I take Sunday off. I do four exercises per muscle group and switch back and forth between 4 sets of 8 and 3 sets of 12 every 4-6 weeks.

I have seen great growth with most muscle groups. I have noticed the best growth in my arms. Unfortunately, my chest doesn't seem to have grown as much the others. A typical set of exercises I would use for chest is flat bench press, incline bench, decline bench, straight-arm or cable flies.

Also, when I finish working a different muscled group, I can feel the pain (good way). However, I rarely feel that in my chest. I lift chest to exhaustion, as in I can't perform another rep, but I don't feel the pain. I can't get the same feeling I get when I lift triceps for example.

Any thoughts on how to get more growth and get that great aching feeling?

almostbigtim · 10-25-2009, 09:56 PM

what is your rep range per set.

nklodowski · 10-25-2009, 09:59 PM

Quote:

Originally Posted by almostbigtim

what is your rep range per set.

If I am doing 4 sets, I aim for 8 reps. If I am doing 3 sets, I aim for 12 reps.

almostbigtim · 10-25-2009, 10:14 PM

so first off lose the flat bench with a barbell and go to dumb bells. get a good spoter. and stay between 6-8 reps. fail on 6 and have a spoter help you get the other two. also Its time to switch to working each muscle once a week. your muscle needs time to rest and recover.

almostbigtim · 10-25-2009, 10:16 PM

oh yeah, dont for get your warm up sets.

BerZerK · 10-25-2009, 10:19 PM

Incline pushups. You'll feel the burn in your chest and will help you develop the mind muscle connection. Pushups are such a great exercise and are so overlooked.

Next time you have a chest day, finish it off with sets of pushups to exhaustion. I guarantee you that your chest will be sore as **** the next day.

nklodowski · 10-25-2009, 10:22 PM

Quote:

Originally Posted by almostbigtim

oh yeah, dont for get your warm up sets.

really? only once per week? You think I need a whole week to recover instead of a couple days? I'm just afraid I won't be using my time as efficiently if I work each once per week. I don't know if this makes a difference or not, but I am taking creatine.

nklodowski · 10-25-2009, 10:24 PM

Quote:

Originally Posted by BerZerK

Incline pushups. You'll feel the burn in your chest and will help you develop the mind muscle connection. Pushups are such a great exercise and are so overlooked.

Next time you have a chest day, finish it off with sets of pushups to exhaustion. I guarantee you that your chest will be sore as **** the next day.

so, I only need to supplement my routine with a set of pushups? Will that also help with its lagging?

almostbigtim · 10-25-2009, 10:45 PM

yes you need that much time to recover. I know it dosnt seem like it but when you push your self that hard you need the time. also sorness is not a good judge to go by. Most guys dont have the bad sorness all the time once they have been lifting for a while. I used a twice a week routine and made alot of inproment when I switched to once a week.( I went from 95lbs to 125lbs dumb bells in about 2 months on my dumb bell press)

almostbigtim · 10-25-2009, 10:48 PM

to get an idea of a full routine look at my work out on my bodyspace page.

Drinman · 10-25-2009, 10:57 PM

Had the same problem man. Went back to the basics such as BB Press (flat and decline) and threw in some DB presses. **** the flies and **** the machines. Focus on increasing your bench and make sure your form stays decent and your chest will have no choice but to grow.

nklodowski · 10-26-2009, 12:03 AM

Quote:

Originally Posted by almostbigtim

to get an idea of a full routine look at my work out on my bodyspace page.

thanks. will definitely give that a try.

timhet · 10-26-2009, 03:53 AM

Most likely a form issue. There are a lot of youtube videos that show you the correct technique. Some possible things to look at:
- ensuring you have an arch in your back
- not flaring your elbows out putting strain on your shoulders instead

Gosmanator · 10-26-2009, 07:46 AM

Quote:

Originally Posted by nklodowski

If I am doing 4 sets, I aim for 8 reps. If I am doing 3 sets, I aim for 12 reps.

dont go as high as 12 reps, try stick between 6-10. 7-9 prefferably.

my chest is really lagging too, especially the top part. i've done incline from the start but not seeing much mass. i started 8 months ago lifting 8 reps or 40kg and now im on 8 reps for 85k! (got last week)

my triceps are pretty poor too but i can bench a reasonable weight. its just genetics mate. my biceps are pretty massive compared to any other part but my dads biceps were stupidly out of proportion when he trained.

just keep working on it mate, maybe try 6 weeks on a smith machine or switch to dumbells.

tmac4919 · 10-26-2009, 10:13 AM

Quote:

Originally Posted by nklodowski

.........I have been lifting for a little over 3 months now.......

That's your issue right there. You really cannot expect too much when lifting for only 3 months. Give it a good year, then repost your question.

autonoma · 10-26-2009, 01:51 PM

If your intensity level is near maximum then you are prolly overtraining.
Second, you only been doing for 3months, give it some time.
Third, make sure your shoulders are not doing the work and that you have correct form.
Fourth, not all muscles grow at the same rate, it is highly dependent of genetics.

After you gain some more time in the gym and you have correct form and you find that your chest is still lagging then it's time for supersets, dropsets etc.. and even doing it twice a week.

Quote:

Originally Posted by nklodowski

Hello,

I have been lifting for a little over 3 months now. I lift 6 days per week. On M/R I lift chest and tris. T/F is back and bis. W/Sat is legs and shoulders. I take Sunday off. I do four exercises per muscle group and switch back and forth between 4 sets of 8 and 3 sets of 12 every 4-6 weeks.

I have seen great growth with most muscle groups. I have noticed the best growth in my arms. Unfortunately, my chest doesn't seem to have grown as much the others. A typical set of exercises I would use for chest is flat bench press, incline bench, decline bench, straight-arm or cable flies.

Also, when I finish working a different muscled group, I can feel the pain (good way). However, I rarely feel that in my chest. I lift chest to exhaustion, as in I can't perform another rep, but I don't feel the pain. I can't get the same feeling I get when I lift triceps for example.

Any thoughts on how to get more growth and get that great aching feeling?

Jay89LDN · 10-26-2009, 02:59 PM

focus on form
always progress: more weight or more reps
flyes and heavy incline presses are your best friend