Chest not growing or getting stronger

[MacDaddy68]

My routine is on Tuesday i do:
Flat BB bench \
incline db
pullover

then on friday i do:
Decline Bench
flat flys
considering adding flat db bench

flat bench has been stuck for about a month and chest almosts looks like its shrinking. Also i try and follow a 8x3 rep range, except on bench.

[DJAuto]

Try flat DB press, and incline BB press. Switch it up for some change.

Also: http://www.t-nation.com/findArticle....e=body_115b600.

Are you eating sufficiently?

[MacDaddy68]

Try flat DB press, and incline BB press. Switch it up for some change.

Also: http://www.t-nation.com/findArticle....e=body_115b600.

Are you eating sufficiently?

yeah i am eating quite enough always try and get 4000kcal + and over 250grams of protein but other parts are gaining especially arms, cant do incline barbell tho, should i try incline hammer press, trying flat db tomorrow.

[DJAuto]

yeah i am eating quite enough always try and get 4000kcal + and over 250grams of protein but other parts are gaining especially arms, cant do incline barbell tho, should i try incline hammer press, trying flat db tomorrow.

Definetely try the flat DB press. Stick to the 6-12 repetition range.

[Slashed]

Try switching the routine around a bit, ie starting with different excercise, or changing the odd excercise.

Or for what you want to increase the weight too, start at a light weight and do about 20 reps, and work your way up in weight and down in reps til 1 or 2 reps. Ive found this has increased my strength quite well.

[imasavage]

try this for both days.

flat bench 4 x 8
incline bench 4 x8
dips 3 x 8
cable crossovers 3 x8

[EL FUERTE_old]

Do super sets, start with Incline db press as your first workout, second set do incline flies.. Second exercise do more super sets, Flat db press, second set, db flys on flat bench. After you complete all your sets, finish it off with dips. That should work, good luck buddie.

[FreddyC]

I believe you are not doing 2 things enough - you're not eating enough or your workouts are not intensive enough/correct.

I know you say you are eating right, 4000cal+ should be enough, however, what's the composition like in terms of carbs and fat?

Supersets are a good idea, I do them for the last set of every exercise I do.

Also, you can try creatine if you are not already on it, you should definitely start noticing strength gains after 2 weeks.

And if these don't work, then there's always the do it evry other day tactic I use. May not work for you but I find it break sticky points. Right now I do upper chest one day, then rest day, then lower chest the next. Repeat.

[MacDaddy68]

I believe you are not doing 2 things enough - you're not eating enough or your workouts are not intensive enough/correct.

I know you say you are eating right, 4000cal+ should be enough, however, what's the composition like in terms of carbs and fat?

Supersets are a good idea, I do them for the last set of every exercise I do.

Also, you can try creatine if you are not already on it, you should definitely start noticing strength gains after 2 weeks.

And if these don't work, then there's always the do it evry other day tactic I use. May not work for you but I find it break sticky points. Right now I do upper chest one day, then rest day, then lower chest the next. Repeat.

ya im eating enough because other parts are gaining and i am gaining strength everywhere else except for dam flat bench

[user02384904]

My routine is on Tuesday i do:
Flat BB bench \
incline db
pullover

then on friday i do:
Decline Bench
flat flys
considering adding flat db bench

flat bench has been stuck for about a month and chest almosts looks like its shrinking. Also i try and follow a 8x3 rep range, except on bench.

Are you working to failure on your sets? How many sets per exercise are you doing?
(People really differ in this way; I don't need to take my chest to failure all the time for it to grow, but I absolutely need to work to exhaustion on arms to see growth, for example)

Your problem may actually just be rest. With big body parts like chest, I personally need 4 days rest minimum. I'm sore as all **** two days after each chest day, so no way could I make any progress on a Tues/Fri split.

Try adding the flat flys to your first routine, keeping everything else, and getting an extra day or so of rest.

[HeartsOnFire]

Yea I would agree with El Fuerte, go for super sets. they break any plateau that is occurring.

[MacDaddy68]

okay for today i tried out db flat bench and supersetted decline bench and flat fly's and whew my chest never looked so pumped. did 75 on db flat bench could have done more but ran out of weights, gotta go buy more.

[Mur218]

My routine is on Tuesday i do:
Flat BB bench \
incline db
pullover

then on friday i do:
Decline Bench
flat flys
considering adding flat db bench

flat bench has been stuck for about a month and chest almosts looks like its shrinking. Also i try and follow a 8x3 rep range, except on bench.

ya im eating enough because other parts are gaining and i am gaining strength everywhere else except for dam flat bench

Two things that helped me to break out of chest press platue:
- Training overhead press
- bumping up the volume per work out, and the recovery time.

I'm just sharing what worked for me, I was stuck on a dumbbel chest press, one day I got s frustrated I just decided to rep the **** out of my chest for a change. I had read about german volume training, so I tried 10 sets of 10 with about 70% of my 1rm on flat chest press. I knew I was doing an obscene amount of volume and I struggled with it, but persisted anyway.

I also added 3 sets of 5 reps of overhead military press to the end of my chest work out,

I tried this and with 3 days rest. After 2 weeks I'd broke through my platue and the amount I can bench is still rising rapidly once again.

[Smoker145]

Two things that helped me to break out of chest press platue:
- Training overhead press
- bumping up the volume per work out, and the recovery time.

I'm just sharing what worked for me, I was stuck on a dumbbel chest press, one day I got s frustrated I just decided to rep the **** out of my chest for a change. I had read about german volume training, so I tried 10 sets of 10 with about 70% of my 1rm on flat chest press. I knew I was doing an obscene amount of volume and I struggled with it, but persisted anyway.

I also added 3 sets of 5 reps of overhead military press to the end of my chest work out,

I tried this and with 3 days rest. After 2 weeks I'd broke through my platue and the amount I can bench is still rising rapidly once again.

Thread is 5 years old

[palumboism]

Thread is 5 years old

This is a public forum, not a private messaging system. Consider the number of people who read/contribute to threads compared to the one person that actually wants a specific question answered, the OP becomes irrelevant in real terms. Hell, these things could be computer generated using artificial intelligence software & you'll never know the difference, its not like you will ever meet these people IRL. The reaction from people bumping old threads has always fascinated me, you realize its a moot point.

[Mur218]

Thread is 5 years old

I appologies then I guess, I didn't check the post date as I was using my phone. The link to this thread appeared at the bottom of similar threads, so I just assumed it was new.