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?
Thread: Chest not growing
12-31-2008, 10:47 AM #1
Chest not growing
12-31-2008, 11:00 AM #2
- Join Date: Jun 2006
- Location: Pittsburgh, Pennsylvania, United States
- Age: 35
- Posts: 305
- BodyPoints: 5
- Rep Power: 143
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 !_________________________________________
September 1, 2008: 170 lbs and 15% bf
December 31, 2008: 190 lbs and 18% bf
April 30, 2009: 165 lbs and 11% bf
June 23, 2009: 155 lbs and 9% bf
July 2009 = Maintenance phase
August 2009 to December 2009 = Bulking
January 2010 to May 2010 = Cutting
12-31-2008, 11:10 AM #3
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.
12-31-2008, 11:14 AM #4
- Join Date: Nov 2008
- Location: Toronto, Ontario, Canada
- Posts: 89
- Rep Power: 131
12-31-2008, 11:21 AM #5
12-31-2008, 11:26 AM #6
- Join Date: Aug 2008
- Location: Bismarck, North Dakota, United States
- Age: 33
- Stats: 6'3", 210 lbs
- Posts: 107
- Rep Power: 101
12-31-2008, 11:28 AM #7
12-31-2008, 11:35 AM #8
12-31-2008, 11:36 AM #9
- Join Date: Jun 2008
- Location: Hilliard, Ohio, United States
- Age: 30
- Stats: 5'9", 212 lbs
- Posts: 601
- Rep Power: 127
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
12-31-2008, 11:48 AM #10
12-31-2008, 11:49 AM #11
- Join Date: Nov 2005
- Location: Canada
- Age: 29
- Stats: 6'2", 214 lbs
- Posts: 5,401
- BodyPoints: 3728
- Rep Power: 30139
12-31-2008, 11:50 AM #12
- Join Date: Oct 2006
- Location: United Kingdom (Great Britain)
- Age: 35
- Stats: 5'7", 191 lbs
- Posts: 4,153
- BodyPoints: 11693
- Rep Power: 1700
12-31-2008, 11:53 AM #13
12-31-2008, 12:05 PM #14
- Join Date: Feb 2008
- Location: Minneapolis, Minnesota, United States
- Age: 36
- Stats: 5'8", 151 lbs
- Posts: 128
- Rep Power: 109
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.
12-31-2008, 12:07 PM #15
12-31-2008, 12:20 PM #16
12-31-2008, 12:26 PM #17
12-31-2008, 01:06 PM #18
- Join Date: Jun 2005
- Stats: 6'3", 205 lbs
- Posts: 3,652
- BodyPoints: 26857
- Rep Power: 1880
12-31-2008, 03:46 PM #19
- Join Date: Oct 2008
- Location: Waco, Texas, United States
- Age: 27
- Posts: 662
- Rep Power: 124
5x5 for the win!“You are not what you were born, but what you have it in yourself to be.”
- Liam Neeson
12-31-2008, 11:51 PM #20
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?
01-01-2009, 12:30 AM #21
01-05-2009, 03:51 AM #22
01-05-2009, 05:17 AM #23
- Join Date: Jan 2004
- Location: Connecticut, United States
- Age: 65
- Stats: 5'7", 188 lbs
- Posts: 12,941
- BodyPoints: 11639
- Rep Power: 49355
01-05-2009, 05:22 AM #24
- Join Date: Jan 2009
- Location: Hartsville, South Carolina, United States
- Age: 29
- Stats: 6'2", 182 lbs
- Posts: 361
- Rep Power: 122
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.
08-20-2011, 09:40 PM #25
- Join Date: Jun 2011
- Location: singapore, singapore, Singapore
- Age: 24
- Stats: 5'7", 123 lbs
- Posts: 1
- Rep Power: 0
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
08-20-2011, 10:15 PM #26
06-03-2014, 02:00 AM #27
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
06-03-2014, 03:02 AM #28
06-03-2014, 06:46 AM #29If you want more tips, workouts, recipes and anything that is related to fitness and bodybuilding
Visit my website at - http://titan-body.com/
07-20-2015, 04:13 PM #30
I have a little tip here based on personal experience. I had a similar problem until a few years back. I completely agree with some of the posts here that say that its genes. When i worked out, my shoulders, thighs and arms popped out sooner than my chest. I tried a few things, and i am not exactly sure which one worked.
Stronglifts 5*5 followed by normal heavy lifting bodybuilding routine - for 2 months i followed stronglifts to get some strength to lift heavy weights. After 2-2.5 months i switched back to my normal routine but with heavier weights. It made a lot of difference to the fullness in my chest. I did only 4 last sets on machines and before that 5-7 sets of barbell press making the bar touch your chest on every rep. The explosive motion from there probably worked.
The second trick is a bit controversial in some circles - i tried lifting with a slight arch in my back. The arch should not be that big that it puts pressure on your back, but good enough to make sure that you are pressing against your chest with full force. I recommend you try it with some professional in your gym so that he can explain you the right way to do it. If you see powerlifting competitions, there is a slight arch that is allowed even there, some people do it more than other but a little arch worked for me and my back is still stronger than ever after 5 years with that kind of lifting and at 34 years of age. But again as i said , do it under guidance and DO NOT try it if you feel that you are putting pressure on your back.
Genes are a factor, but they don't stop you from building a bigger chest..they are just a hinderance like so many other things in life that you have to overcome.
Good luck !