Going crazy! CHEST WILL NOT GROW *PIC* HELP!

[Randy_0rton]

It's rediculous I've been training seriously for around 6 months now and have had great gains everywhere else. Arms went from 12.9 to 16 inches, legs have become huge and back is doing really well too... But my chest.... It's the same as it was 6 months ago hardly any change at all my chest is still virtually flat. I've had good strength gains on my chest but it just refuses to grow. I use perfect form and try to use as little of my shoulder as possible.

workout routine
flat bb bench 5x12
incline bb bench 3x8
flat db flyes 2x8
incline db flyes 2x8
decline db flyes 2x8
dips supersetted with pressups 3x8
decline bench 3x8

I clean bulk taking in 3000-3500 calories a day with 200-250g protien, whey is the only supplement I use.

When I first started I didnt use any bb and used dbs for everything was db pressing instead of bench but that was also crappy and did nothing for my size. I just don't know what to do (celltech isnt an option that I would consider) Anyone have any idea? I'm about to start pulling my hair out seriously. It's so frustrating when I feel im doing everything right and getting no gains on my chest, it's getting silly

And here's my crappy chest, many people who don't even workout have a better chest than mine.. plz help :<

Edit: With pics i posted at the bottom of page

[PissinxOnxRoidz]

go do some push ups take whey that should help , have worked whit me

[Iceman85]

Switch up your rep ranges. Go heavier 4-6 reps or lighter 15-20 reps. That also seems like overkill on the number of exercises to me, but to each his own.

[Randy_0rton]

Switch up your rep ranges. Go heavier 4-6 reps or lighter 15-20 reps. That also seems like overkill on the number of exercises to me, but to each his own.

Overkill out of desperation and I tried 3-5 reps with a high weight on flat and incline for a while didn't do much. I'm actually considering doing chest every day of the week at the moment....

[Got_tickets]

I would personally do this for 3-4 weeks and see how it goes I got a lot of growth from it http://www.t-nation.com/free_online_...2-chest/monday

[warrior4jchrist]

You have to start bench pressing heavy. My chest is huge from bench pressing.

[circusmidget]

Try a wider grip on bench?

[Randy_0rton]

Thanks for advice bumping for more, would like to hear from someone who had problems growing chest but overcame it

[JavaxMan]

Overkill out of desperation and I tried 3-5 reps with a high weight on flat and incline for a while didn't do much. I'm actually considering doing chest every day of the week at the moment....

This is the stupidest thing I've ever heard. EVER. Your chest will indeed get smaller if you train every day


Stick to flat bench, incline bench and flys 2 x per week with 3 days rest between chest days. You are doing too much man and you arent even that big.

Or your tricepts are taking over because you arent lifting correctly.

[nungman]

jesus. you know you can have a more than adequate chest workout just using barbell bench, dumbbell inclines, and dips, right? you don't need thirty different types of flies, and **** decline benching

Work it twice a week, with at least 3 days in between workouts. use a heavy day/light day scheme, doing 5x5 on your heavy day and 3x8-12 on light days at 60-75% of what you used on your heavy day. only do bench, incline dumbbell bench, and dips. back way off the direct tricep and front deltoid work for now (as in, lower your volume significantly, don't just stop working them). do not go to failure, always have a rep left in the tank

you can train it every day if you keep the volume extremely low which, of course, will affect size gains. Pavel Tsatsouline's power to the people routine calls for 2 sets of bench and dead (or whatever upper/lower compound exercise) 5 days a week. your first set is a 100% 5-RM done for 5 reps, and the second set is at 90% 5-RM. You will see strength gains on this routine, but the daily volume is very low so size gains will be limited

[frogt3ch]

Alot of different exercises for one muscle is nonsense, I only do flat bench for my chest and it grows just fine

[Realistg]

Assuming you are truly doing everything you posted, G-E-N-E-T-I-C-S. I had this same problem and just stuck with my routine of lifting heavy with low reps 3-4 sets. After nearly a YEAR I finally began seeing my chest to grow in the mirror. Some people take longer than others to grow in certain areas. Fact.

Your chest happens to be your weakest point hypertrophy wise, just stay consistent and it will grow. Take a look at these pics of me throughout my progress for proof that I also had this problem:

When I decided I was going to lift.

Left: When I decided to lift. Right: 9 MONTHS after lifting.

As you can see arms grew, triceps grew tremendously hard to see from this angle though. Chest is just now becoming visible with very light lining separation between pecs, but still flat.

1 year and 4 months after entering the gym:


Still has growing to do of course but look how long it took me just for that ^

[terry/c_!!]

give it time OP, and like the poster above said.. genetics play a key role in how your muscles will develop. i also have a pigeon chest.

[Vagoda]

Ok, this is what works for me. I pick a weight and do 4 sets @10 reps per set. On the 4th set, it is a struggle to finish the last 3-4 reps. Then I go down in weight and bang out a set until failure.

For example, last year I was doing 4 sets of 225. I would struggle on that last set to even get past the 6th rep, then I'd go down to 135 and bang out a set till failure. I'd do this 2-3 times a week.

Then go to Incline bench, 4 sets. Then Crossovers for 4 sets, then dips for 4 set.

I can't do that **** anymore. I rarely workout with more than 205 anymore.

[JavaxMan]

Ok, this is what works for me. I pick a weight and do 4 sets @10 reps per set. On the 4th set, it is a struggle to finish the last 3-4 reps. Then I go down in weight and bang out a set until failure.

For example, last year I was doing 4 sets of 225. I would struggle on that last set to even get past the 6th rep, then I'd go down to 135 and bang out a set till failure. I'd do this 2-3 times a week.

Then go to Incline bench, 4 sets. Then Crossovers for 4 sets, then dips for 4 set.

I can't do that **** anymore. I rarely workout with more than 205 anymore.

SkepticalHippo.jpg

[TheOak123]

heavy lifting bro. heavy lifting.

[HardgainForLife]

Just keep lifting it will all come in time. However, I find that the squeezing exercises for chest such as flys, pec deck, etc, help increase the mass of my chest a lot better than the pushing exercises. This doesn't mean you don't need to be doing your flat barbell and incline barbells but the squeezing motions are just as important.

[Vagoda]

SkepticalHippo.jpg

I'm 5'7"extremely broad shouldered, and had no life last year. My wing span is not exactly lengthy. I would lurk these forums and I got it in my head to max out my bench, squats and deadlifts. 2-3 workouts a week I would start each workout what I call the '225' workout. I'd do 4 sets of 225 on the bench, squats and deadlifts.

[PartierDude]

It's in proportion, you're not big yet, keep adding mass and gradually you'll grow all over. Keep hitting chest movements with good hypertrophy, flat dumbell/inclind dumbell, cable crossovers, pushouts etc. Good luck!

[Coke_Zero]

My chest doesn't grow very well either. I find it really hard to get a tension on my chest on flat bench presses so generally use dumbbells instead. Personally I have found only decline bench press does anything if I use a barbell. It's still going slowly, but it's getting there. You just have to keep at it and find the exercises that really work for you. Try a mixture of things until you know what works then work from there. My arms, legs, neck & back grow quickly and I think this mostly because of the sports I have done most of my life worked them hard. My chest... pfft I'll have to work my butt off to get somewhere but I can already see my chest is lagging so I work at it.

[stfaulk89]

use dumbbells instead of bb

[alexbowley247]

Suprised no one has commented on the alleged 16" arms

[FeaRxUnLeAsHeD]

time to eat some food bro

[Randy_0rton]

It's in proportion, you're not big yet, keep adding mass and gradually you'll grow all over. Keep hitting chest movements with good hypertrophy, flat dumbell/inclind dumbell, cable crossovers, pushouts etc. Good luck!

Suprised no one has commented on the alleged 16" arms

It's not in proportion that's the thing, the original pic doesn't show it so I'll upload a couple more, I'm bigger than I look in that first picture.

Also my legs are the best part but no pic.

Here's my back and my arms which ARE 16" (I have no reason to lie mate I'm here for advice. I'm not here to show off just yet :P) and if you would look at the pic to the right you can compare my arms and shoulders with my chest and that's with me tensing my chest. It's embarassingly small it looks like I ignore chest completly and I've had people point that out while I'm wearing a shirt.

time to eat some food bro

Like I said I take in 3000-3500 calories a day with 200-250g of protien

Anymore advice brahs?

[SuperCell]

get on teh gear brah.

[Randy_0rton]

get on teh gear brah.

Not an option bro

[Fokized]

I always start off my chest workouts with HEAVY incline DB Presses, or HEAVY decline db Presses. Honestly, I very rarely do flat anything nowadays, I have seen much more progress without it. If I do do a flat movement, I superset it with flies.


Get a spotter, when going heavy on chest you will need one. Even assisted reps toward the end will help you.

My routine is something like this.

Chest Day :

Incline DB press - Light - Warm up set for 10-12 then HEAVY - 3 sets 6-8 reps . Sometimes I only get 4-6 at the end if I go really heavy

Incline DB Flies - Heavy - 3x 8-10 reps - focus on form

Decline BB press - Warm up set 10-12 - HEAVY 2 sets 6-10 reps

Chest pullovers - 3 x 10 - Nice and slow, controlled.

Crossover / Pec deck to get a good stretch at the end.

Thats it.

More importantly, make sure your diet is in check and hit your chest f.ucking HARD. My chest days are my favorite and my worst for that reason. You should NOT be comfortable in the gym. Hard work + Nutrition, it will grow.

I did this in just over 4 months with this simple routine.




You can do it.

[Samy911]

same problem here ... i'd take bb's ideas into consideration next time I hit the gym

[denny2008]

The thing that helped me the most was a pec anatomy article I read that showed there's no need for grip variations. There's no such thing as inner or outer chest being separate. There's only 3 major parts, with 2 being the aesthetic (seen) part. Pectoralis major and minor, with the major being split up into either upper or lower portions. Realizing that, I went hard on decline and my chest gains which were crap before shot up exponentially.

Plus supersetting each workout with pushups till exhaustion to work out the pec minor really helped me with other muscle groups too