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  1. #1
    Registered User 1adonis's Avatar
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    Chest not growing

    my chest routine is as follows
    flat bench press 2 sets 4-8 reps
    incline dumbell press 2 sets 8-10 reps
    pec dec machine 2 sets 8-10 reps
    dumbell pullover 2 sets 8-10 reps

    ive also given 2 days before and after chest day and still no growth. my back and delts have grown by an inch each in the past month so i dont thinks its my diet or rest...could it be genetics?any thoughts?
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  2. #2
    Registered User Silleli's Avatar
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    Originally Posted by 1adonis View Post
    my chest routine is as follows
    flat bench press 2 sets 4-8 reps
    incline dumbell press 2 sets 8-10 reps
    pec dec machine 2 sets 8-10 reps
    dumbell pullover 2 sets 8-10 reps

    ive also given 2 days before and after chest day and still no growth. my back and delts have grown by an inch each in the past month so i dont thinks its my diet or rest...could it be genetics?any thoughts?
    Perhaps your back and delts are strong areas in relation to the rest of your body. Have other areas of your body grown to the same level? I'm just trying to see if we can isolate this strictly to your chest. It is possible that it's a weak area. Everyone has their strong and weak areas.

    I would take a close look at your diet. Regardless of how intense and good your routine is, if you're not providing your body with sufficient calories from good sources, you won't grow. How many calories are you eating per day? Consider gradually increasing this until you get the results you want.

    Some other suggestions to help with the actual work out:
    - If you are training your chest once every 5 days, add more sets. You can probably do 12-15 rather than just 8.
    - Change it up. Alternate between barbell and dumbell exercises each work-out - something of this nature. Don't do the same work-out day in and day out. Your body adapts. Change everything - order of exercises, barbell vs dumbell, actual exercises, rep schemes, etc etc etc. Keep your body guessing.
    - Incorporate some intensity techniques such as drop sets and rest pause. Rest pause you can do 2 ways: go to failure on an exercise, give yourself 10-15 second break and then go to failure again for 1-2 more reps - counts as one set. Or you can pick a weight that you can normally get 6 reps and do 2 reps, rest 10-20 seconds, 2 more, etc. The concept is you should be able to do more reps in this fashion than you otherwise would be able to.

    Hope that helps !
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  3. #3
    Registered User 1adonis's Avatar
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    yeah ive put on an inch everywhere almost except for chest and my back has widened quiet a bit ...i consume about 3500 cals and in this month i put on around 9 pounds .
    the alarming thing is my bench is going up week after week. for ex i started inclined db press at 30 pounds 4 months back now im doing 60 pounds but chest looks the same.
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  4. #4
    MeFailEnglish? Unpossible SNES_Chalmers's Avatar
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    maybe a little bit more volume?
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  5. #5
    Registered User 1adonis's Avatar
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    a bit more volume?hmm but i dont want to risk overtraining.. maybe i should add a couple more sets. should i also add a last set in the 15 20 rep range?maybe that might help.

    another question.which exercise is best to bring out the chest separation or the centre chest line?
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  6. #6
    Registered User burty--5's Avatar
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    you really need more sets like 4 sets on your first exercise and 3 or so on your others and why are you afraid of overtraining your not seeing results right now so obviously you need to switch it up
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  7. #7
    Registered User Lyght13's Avatar
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    id say add more sets, whats your reasoning with doing 2 sets for each exercise?...and my suggestion for an exercise, which there are many and many people noted before, would be heavy decline press. whether youd want to use dumbbells or barbell, itd be up to you..
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  8. #8
    Registered User 1adonis's Avatar
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    well before i used to do heavy volume work and it got me nowhere so i thought maybe i was overtraining so i cut down the sets from the past 3 months and no improvements. maybe its just GENETICS?could it be?im an ecto btw..
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  9. #9
    I AM SQUAT! Lifter4Life59's Avatar
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    first, the sets are too low then if u are not growing with that routine. I used a 5x5 routine for mass and my chest definitely got some results, here is my routine

    flat BB bench 5x5
    Incline DB bench 4x8
    Dips (weighted if possible) 3xfailure
    pec fly (DB's, Pec dec, and cable work well) 3x8

    That is a medium level for me, some days i will add extra exercises in if my body is feeling good, such as a different style of flys or anothger DB press movement. I have also done a superset with pushups and dips. Also what is ur diet like? If you dont eat enough you wont grow. Shoot for around 3000 cals a day with plenty of protein. Heres an article i think that helps tremendously. hope this all helps!

    http://www.animalpak.com/html/articl...ils.cfm?ID=415
    "Trust yourself, break some rules, don't be afraid to fail, ignore the naysayers, work like hell, and always give something back" Arnold Schwarzenegger

    Vegetarian, before you ask where I get my protein do some research
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  10. #10
    Registered User 1adonis's Avatar
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    well i tried that too briefly and no result.my chest seldom gets sore or pumped after a workout too and my form is always perfect...
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  11. #11
    Fearless Sgt T-Man's Avatar
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    Originally Posted by 1adonis View Post
    well i tried that too briefly and no result.my chest seldom gets sore or pumped after a workout too and my form is always perfect...
    you sure?
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  12. #12
    Registered User bizzlewood's Avatar
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    this is what i do

    bench x5
    incline bench x4
    incline flies x4
    weighted dips x4
    pullovers x4
    SIZE DONT LIE
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  13. #13
    Registered User 1adonis's Avatar
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    yes im sure...the form gets compromised in the last rep or so but otherwise its perfect.
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  14. #14
    Registered User 289Falcon's Avatar
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    Originally Posted by bizzlewood View Post
    this is what i do

    bench x5
    incline bench x4
    incline flies x4
    weighted dips x4
    pullovers x4
    Mine's very simular.

    Looks like you're not doing enough. Sounds like you've made some good strength improvements in your chest, so if it's not growing than I suspect the same as everyone else: not enough sets and diet isn't good enough for growth.

    He's what I've been doing the past few weeks and I've been putting some meat on after a frustrating platue.

    Flat bench for a warm up. (not too heavy, 50%-60% ORM) 1 or 2 sets, 7 reps
    Incline Press, 3 sets of 7
    Weighted Dips, 3 sets of 7 (leaning forward and going deep to put more emphasis on the chest)
    Incline Flies, 3 sets of 7
    Pullovers, 3 sets of 7

    See my routine on bodyspace to get specifics on how I work my sets and reps for continued progression.
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  15. #15
    Registered User 1adonis's Avatar
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    yes my strenght has increased gradually but theres no muscle mass to show for it
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  16. #16
    Banned Schnitter's Avatar
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    One word, GENETICS

    there isnt much you can do other than train hard, eat right, and hope for the best. I have some stubborn chest growth too.
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  17. #17
    Registered User 1adonis's Avatar
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    i gues your right schnitter must be genes.but does that mean it wont grow or the growth wil be very slow?anyone else with the same prob?
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  18. #18
    Registered User Gymnmc23's Avatar
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    Originally Posted by 1adonis View Post
    my chest routine is as follows
    flat bench press 2 sets 4-8 reps
    incline dumbell press 2 sets 8-10 reps
    pec dec machine 2 sets 8-10 reps
    dumbell pullover 2 sets 8-10 reps

    ive also given 2 days before and after chest day and still no growth. my back and delts have grown by an inch each in the past month so i dont thinks its my diet or rest...could it be genetics?any thoughts?
    How long have you been doing this chest workout? Could be that your chest has grown use to this routine. You're not really going to get much of a chest workout just doing 2 sets for each exercise. Bump yours up to 4 sets each then do that for awhile and see if its still not growing. Also whats your form like? I know a lot of these exercises if you dont use the correct form you're not going to use your chest muscles at the optimum levels. Also I would add cable cross overs at the end to your routine because you can get a hell of a pump with them at the end of your workout.
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  19. #19
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    Originally Posted by 1adonis View Post
    a bit more volume?hmm but i dont want to risk overtraining.. maybe i should add a couple more sets. should i also add a last set in the 15 20 rep range?maybe that might help.

    you do need a bit more volume. 16-20 sets for the chest per workout will definitely help. thats comes to 4-5 exercises of 4 sets each. stay in the 8-12 rep range.

    another question.which exercise is best to bring out the chest separation or the centre chest line?
    strict incline dumbells will help. make sure your wrist is angled to reduce deltoid activation

    Originally Posted by 1adonis View Post
    well before i used to do heavy volume work and it got me nowhere so i thought maybe i was overtraining so i cut down the sets from the past 3 months and no improvements. maybe its just GENETICS?could it be?im an ecto btw..
    genetics determine the shape of your muscles and to a lesser degree how fast they grow, but they dont determine how big the can get. that comes from diet and exercise. try doing slow sets and dont lockout at the top to keep tension on your chest.

    Originally Posted by Lifter4Life59 View Post
    first, the sets are too low then if u are not growing with that routine. I used a 5x5 routine for mass and my chest definitely got some results, here is my routine

    flat BB bench 5x5
    Incline DB bench 4x8
    Dips (weighted if possible) 3xfailure
    pec fly (DB's, Pec dec, and cable work well) 3x8

    That is a medium level for me, some days i will add extra exercises in if my body is feeling good, such as a different style of flys or anothger DB press movement. I have also done a superset with pushups and dips. Also what is ur diet like? If you dont eat enough you wont grow. Shoot for around 3000 cals a day with plenty of protein. Heres an article i think that helps tremendously. hope this all helps!

    http://www.animalpak.com/html/articl...ils.cfm?ID=415

    5x5 for the win!
    “You are not what you were born, but what you have it in yourself to be.”
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  20. #20
    Registered User 1adonis's Avatar
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    hey thanks all you guys for your inputs...
    i never used to do push ups in my routine and when i used to do it i used to be totallly tired and my muscles would be totally fatigued to bench or do any other exercise...maybe i should concentrate on doing push ups?which kind?during the begining or end of the workout?
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  21. #21
    may the best man win d16daily's Avatar
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    have you learned how to lift with your chest, and not your shoulders/arms.

    its a mind thing
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  22. #22
    Registered User Iwantobestrong's Avatar
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    Originally Posted by burty--5 View Post
    you really need more sets like 4 sets on your first exercise and 3 or so on your others and why are you afraid of overtraining your not seeing results right now so obviously you need to switch it up
    I thought u complete your workout within 90mins , u wont overtrain?
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    Registered User JOHN GARGANI's Avatar
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    Originally Posted by Iwantobestrong View Post
    I thought u complete your workout within 90mins , u wont overtrain?
    overtraining is an over-all SYSTEMIC condition, and, as such, cannot be tied in with a limiting time factor of how long the workout is....

    it is based upon many things, most importantly, diet and rest periods.....
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    Add push ups in between your bench days, do 2 sets of push ups, last set go to failure. So, you will need to bench only once a week. This made my chest and shoulders explode, but I don't know if it will work for you. Try it for a month, if you don't see any noticeable changes then try something else.
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    I need help too!!!!!!
    i do 4sets of incline bench press 8-10 reps
    3 sets flat bench press 8-10reps
    3 sets incline flys 8-10reps
    3 set dips to failure
    3 sets pullover 8-10reps
    For the bench press i normally do failure set after the 1st set.but i still see no diffrence=( help me please.im on no supplements
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    I had problems with my chest growing until I started using fixed axis machines. Start with those at first, then move to free weights.
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    ...

    Originally Posted by d16daily View Post
    have you learned how to lift with your chest, and not your shoulders/arms.

    its a mind thing
    actually its contraction thing, you need to put manual tension when training, i've said this alot on this forum so i hope it doesn't sound like i'm advertising for a youtube channel
    i.e biased but special guest for mike chang 'ben pakaulski' states "the body puts the tension whereever it wants" YOU need to manually put the tension. There's 3 videos with ben as a guest i'd recommend watching it

    i myself feel my chest is stronger but also like the OP it isn't growing as much as i want it to, maybe i'm not going hard enough, each muscle is different
    ALTHOUGH maybe its just my bottom pecs lagging, people mainly train upperchest but that doesn't round the pecs off well. Because when i stand on the side my pecs DO look reasonably good....i need to add more decline, but decline STILL feels like it trains the top
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    Probably its your form isnt very standardized. always control ur movement and clench during the peak. Try the movement slow 2 secs up 2 seconds down to stimulate more.
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    Originally Posted by Silleli View Post
    - Incorporate some intensity techniques such as drop sets and rest pause. Rest pause you can do 2 ways: go to failure on an exercise, give yourself 10-15 second break and then go to failure again for 1-2 more reps - counts as one set. Or you can pick a weight that you can normally get 6 reps and do 2 reps, rest 10-20 seconds, 2 more, etc. The concept is you should be able to do more reps in this fashion than you otherwise would be able to.
    This is a very good advice.
    In my experience, increasing intensity by lower rest times between sets helped me overcome that plateau.
    If you want more tips, workouts, recipes and anything that is related to fitness and bodybuilding

    Visit my website at - http://titan-body.com/
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