chest not keeping up, please help..

elitefit101 · 10-30-2005, 02:27 AM

I've been training hard for about a year and a half, 20 yrs. old. 5'8" 165lbs, low bf... My legs, back, and tris are sick. My back is thick and suprisingly wide for my weight, but my chest is not coming in as well as I'd like. I do have a chest, but not thick muscle like my back. Especially the lower outer part of my pecs...I train chest once a week.. workout usually goes like this:

Flat BB, or DB bench: 5 sets, 5-10 reps
Incline BB, or DB Bench: 5 sets, 5-10 reps
Decline BB bench: 4-5 sets, 5-12 reps
Incline DB flyes: 3 sets of 12
Decline DB flyes: 3 sets of 12
3x20 pushups -----workout takes about an hour for me------

I take CEX by VPX, and NoXplode before i train, Prolab N LargeII after training.

I eat about 6x a day, get about 200g protein a day. Can someone help me out, I don't understand how my back can kick ass, when I train chest in the same way and don't get the same results....Also, my tris kick ass, but my bis are lacking....Someone please throw some tips my way..

zpider86 · 10-30-2005, 02:34 AM

Sounds like a lot of volume you're doing there for chest. Maybe you should try cutting it down a bit and changing some of the exercises around. Something like this.

Flat BB: 3 sets, 5-10 reps
Incline DB Bench: 3 sets, 5-10 reps
Flat DB flyes: 3 sets of 10-12
Dips: 3 sets to failure

elitefit101 · 10-30-2005, 03:09 AM

thanks for the imput, but is that enough to truely stimulate my chest, considering I only train it once a week? Also do you think BB or DB is best for adding mass...Dexter Jackson always says BB because you can push more weight, be Priest says DBs because you can contract harder....

mistymorning · 10-30-2005, 04:17 AM

Probably genetics, my pecs are really big for some reason. Maybe cause i drink so much milk/diary i dunno, The weird thing is i have a pretty weak bench though. And no im not talking about man boobs i can flex them and make them hard.

mangina · 10-30-2005, 04:25 AM

I agree that is way too many sets. Maybe instead of kicking your chest's ass once a week, you can cut down on your sets and do them twice a week. Maybe something like

Monday
bb bench x3
incline db x3
weighted dips x3

Thursday
decline flies x3
cable crossover x3
ATrainer's inverted cable flies x3

Some people get better results training a part more than once a week. Here you have a main, kickass compound day for chest. Then you have a secondary chest ass kicking later on.

elitefit101 · 10-30-2005, 04:49 AM

Thanks for the replys, I guess I'll give that a try for a few weeks and see how it feels. Do you think dips are better for lower chest than decline presses?

zpider86 · 10-30-2005, 05:09 AM

Both exercises are great and you should mix and match to use them both. Do decline one week, then dips the next, or something like that. As for you what you said, it sounds good. Give it a try for a few weeks and see if you start to see a different in your chest development.