Chest progress is lacking.

[Deutsch]

Over the last year of lifting for me, everything is progressing very well, but my chest is lacking, it is sore for a day or 2 after I lift. But, my legs, shoulders, back, biceps, triceps are all growing significantly and my chest isn't growing up to par with them. My lifts are going up on my all my benches, barbell and dumbbell, all of my lifts are going up quite a bit, I'm just not getting much size.

So I have 2 questions - What would be a good workout routine for SIZE more than strength for chest? As well, is there a way to train yourself to start being able to move your chest muscles, I sit and try to practice but I can't get anything.

[hk_boarder]

I believe the routine for gaining size is to eat more People talk about routines geared towards strength or geared towards size, but how much you gain will be based on how much you eat. Even if you're on a strength routine you will gain size if you're eating enough.

[Deutsch]

Originally Posted by hk_boarder

I believe the routine for gaining size is to eat more People talk about routines geared towards strength or geared towards size, but how much you gain will be based on how much you eat. Even if you're on a strength routine you will gain size if you're eating enough.

Okay, good advice, I usually give that to people as well but..

My maintenance calories is around 2000cals. I eat around 3200cals per day, on sunday around 3500cals. Each day at least 225g protein, 400g carbs. I have a very strict diet, so that's not it. And as I already said, my legs are growing, my shoulders are growing, my back is growing, my biceps/triceps, my forearms, EVERYTHING but my chest is progressing.

[brudman]

Originally Posted by Deutsch

Over the last year of lifting for me, everything is progressing very well, but my chest is lacking, it is sore for a day or 2 after I lift. But, my legs, shoulders, back, biceps, triceps are all growing significantly and my chest isn't growing up to par with them. My lifts are going up on my all my benches, barbell and dumbbell, all of my lifts are going up quite a bit, I'm just not getting much size.

So I have 2 questions - What would be a good workout routine for SIZE more than strength for chest? As well, is there a way to train yourself to start being able to move your chest muscles, I sit and try to practice but I can't get anything.

http://forum.bodybuilding.com/showth...hp?t=115643271

Eat like a psycho and you'll grow. Different muscle groups grow at different rates for different people. Keep your head up...keep making good progress. Keep it simple though. There are no secrets when it comes to the early stages of your "career." Lift the basics, eat to grow.

[exy]

Originally Posted by Deutsch

Okay, good advice, I usually give that to people as well but..

My maintenance calories is around 2000cals. I eat around 3200cals per day, on sunday around 3500cals. Each day at least 225g protein, 400g carbs. I have a very strict diet, so that's not it. And as I already said, my legs are growing, my shoulders are growing, my back is growing, my biceps/triceps, my forearms, EVERYTHING but my chest is progressing.

You are bulking at the intake that a guy my size, or the intake that I will be bulking at.

You look like the kind of guy who just poops out calories or burns them right away. Bump the intake some 500 calories, don't shy away from dirty bulking either, if I was ecto I would bulk as dirty and eat like 5000 a day.

However I am a meso, I have to watch what I put in to keep the fat away, and the muscle comes by itself.

Now, how is your chest routine? Do you do exercises to isolate the chest muscles, or do you do mostly compounds? Imo, both kinds are great, but I am a big fan of iso exercises.

Has your routine been the same for a long time (2-3 months without changing up program can lead to reduced to no results)

Good luck

[Deutsch]

I work chest/tri, back/bi, shoulder/leg - 2x a week each - with 2 days of rest in between each workout so the muscles have time to heal. When I would work them one day a week, I didn't make any strength or size gains.

I switch up my workouts usually every 2 months. But my average chest/tri workout would be like..

I pyramid the weight up on everything

Barbell Flat Bench - 3 sets of 10 or till failure
Weighted dips - 3 sets of 10 or till failure
Barbell incline bench - 3 sets of 10 or till failure
Dumbbell Exteneions - 3 sets of 10 or till failure
Butterflies - 3 sets of 10 or till failure
Skullcrushers - 3 sets of 10 or till failure
Incline dumbbells - 3 sets of 10 or till failure
Close grip bench - 3 sets of 10 or till failure

I do a primarly chest then a primarly tri and keep switching off.

Edit: I'll definitely try to stuff in some more calories then.

Every week I switch the day that I workout different body parts, so it's always getting switched up.