Need Chest advice

[FF4Life5090]

I'm a 21 year old firefighter that has been lifting for about 2 years and no matter what I try or research I cannot get my chest to grow! I definitely see an increase in strength every week but never any growth. I would post my Chest routine but I switch up my workout every 6 weeks so I don't plateau.

[skel1977]

I'm a 21 year old firefighter that has been lifting for about 2 years and no matter what I try or research I cannot get my chest to grow! I definitely see an increase in strength every week but never any growth. I would post my Chest routine but I switch up my workout every 6 weeks so I don't plateau.

Bulk and then cut. But what is your routine now

[PRico24]

I'm a 21 year old firefighter that has been lifting for about 2 years and no matter what I try or research I cannot get my chest to grow! I definitely see an increase in strength every week but never any growth. I would post my Chest routine but I switch up my workout every 6 weeks so I don't plateau.

dips brah

[Lastman13]

Willing to bet you're

A) Not eating enough
B) Not following a good lifting routine
C) Not going full ROM
D) All 3

[THYWARZONE]

I'm a 21 year old firefighter that has been lifting for about 2 years and no matter what I try or research I cannot get my chest to grow! I definitely see an increase in strength every week but never any growth. I would post my Chest routine but I switch up my workout every 6 weeks so I don't plateau.

Incorporating increased rep ranges and volume has been shown to stimulate more growth. Remember to hit both the sternal and clavicular head of the pectoral muscle; this can be done by including both incline and flat/decline horizontal pressing movements (e.g. incline bench press and flat/decline bench press). Substituting barbell exercises with dumbbells will also prove to be beneficial due to the increased demand for stabilization from synergistic muscles and greater chest activation. I also recommend training the pec minor (scapula protraction). Chest dips are a great exercise for the pec minor. Combine both compound and isolation movements for the chest.

Additionally, I would not recommend switching your routine every 6 weeks if you are not seeing significant results in that time frame. The key is progressive overload. Believe it or not, you could theoretically keep the same chest routine indefinitely and see both strength and size gains granted you are increasing the weight at a proportional rate. If you continually switch your routine too quickly, results may be affected.

Of course, sufficient calorie intake and proper nutrition (macronutrient and micronutrient consumption) is mandatory when aiming to build mass. Make sure you are eating enough to support your goals. Good luck!

[FF4Life5090]

I've gone from 165-205 in the past year. Started out at 185, cut down to 165, and then gained to 205. So I already screwed up the bulk before cut but now I'm strictly bulking untill about March/ April.
I'm in taking about 200 grams of protein a day, One serving of Build HD daily, taking the AMP Men's Strength Vitapack, and Craze as PW. Unsure of my caloric intake. My current routine looks like this:

Superset:
Flat Bench Press- WU, 15, 10, 8, 3
DB Chest Flys- 10x5

Incline Bench- 15,10,8,5,3
Incline DB Press-15,12,10,8
Decline Bench-15,10,8,5,3
Hammer Strength-20,15,10,8
Cable Crossovers-15,12,10,5

And to wrap it all up I do push ups to failure.

And my profile pic is sept 2011-dec-2012

[skel1977]

simple asnwer is you dont grow if you dont eat. You said you are unsure of your caloric intake. Well, be sure of your caloric intake and protein intake. You say you are bulking yet you have no idea how many calories you are eating, how can you bulk without knowing how many calories you are eating?

For your routine, why not stick to one rep range? 8-12 is great for growth. Not sure why you are doing a rainbow of different rep ranges. And yes you should be doing weighted dips in my opinion. Not for chest but for upper body growth in general

[IronTale]

How's your form on the exercises? Also it could be very well that your pecs are your weak genetic bodypart.

[Lastman13]

Unsure of my caloric intake.

Become sure.


Also,

Use routines that are proven to work, don't make up your own. Try strength routines such as 5/3/1, or bodybuilding routines such as Push/Pull/Legs. It's very possible that you're neglecting your other body parts which is why your chest isn't growing. (Shoulders, triceps are main movers in bench press too)

Check your form. The bar needs to come ALL THE WAY DOWN on every rep. Doing half reps won't grow anything.

[doctoroctopus]

I've gone from 165-205 in the past year. Started out at 185, cut down to 165, and then gained to 205. So I already screwed up the bulk before cut but now I'm strictly bulking untill about March/ April.
I'm in taking about 200 grams of protein a day, One serving of Build HD daily, taking the AMP Men's Strength Vitapack, and Craze as PW. Unsure of my caloric intake. My current routine looks like this:

Superset:
Flat Bench Press- WU, 15, 10, 8, 3
DB Chest Flys- 10x5

Incline Bench- 15,10,8,5,3
Incline DB Press-15,12,10,8
Decline Bench-15,10,8,5,3
Hammer Strength-20,15,10,8
Cable Crossovers-15,12,10,5

And to wrap it all up I do push ups to failure.

And my profile pic is sept 2011-dec-2012

Eat eat eat! And maybe do low rep long rest really focusing on bench esp the pinch at the top of te motion. That last 10% of the rom made a big difference for me

[Blowmahheadoff]

Hard gainer's = lack of calories.

Get your diet in check, home skillet.

[Will2000]

your rep range is pretty eratic - needs to be more specific (maybe stick to 8-10 reps for pressing and 12-15 reps for flys/cables). And eat eat eat...then eat some more.

[Justinsavs]

your rep range is pretty eratic - needs to be more specific (maybe stick to 8-10 reps for pressing and 12-15 reps for flys/cables). And eat eat eat...then eat some more.

Calorie surplus!

Power Hypertrophy adaptive trainging is what I've been using and it's been doing wonders for my chest developement. Look up Layne Norton's Split or John Otis Hollywood, he's got a good split on his profile.

Try not to change up your routine every 6 weeks. Keep it the same for a while until you start to see no more strength gains.