im now getting close to 6 months of lifting mark, 2 most lagging parts on me are def chest&calves. i gained 5 kg of wich it seems like most have gon into my arms and lats
now im not that concerned about calves, but im very concered about chest.
especially bad is the "inner" section of my chest where the right and left meet each other.
Chest workouts i use for the past 4 months (first 2 months of my lifting were terrible so i wont mention that):
BP 3-5 sets
1 dumbell exercise (usually incline flyes or press, less often normal press): 3 sets
cable flyes or db pullovers (if i did db flyes i wont do cable flyes): 3 sets
dips or incline press machine (if i did something incline i will do dips): 3 sets
first 3 months i paired chest with tris this month i pair with both bis and tris but im pretty sure that has nothing to do with.
also i sometimes feel weakness of chest on my workouts like im unable to do as good as last workout which usually doesnt happen with other muscle groups. i sometimes feel my chest havent regenerated even tough it had same rest period as other groups
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Thread: Lagging chest, help?
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09-10-2016, 11:20 AM #1
Lagging chest, help?
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09-10-2016, 11:36 AM #2
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119069
How much could you bench 4 months ago? How much can you bench now? Any pics?
If you're not recovered by your next workout, I would reduce the volume. Hard to say more without actually seeing the whole routine.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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09-10-2016, 11:39 AM #3
You are missing the compound movement here i.e. the bench presses be it dumbell or rod. You gotta do pressing to really work up pecs area. It was my lagging area too, but its growing at quite a good pace.
You gotta do bench press if you want your chest to grow and also remember the correct form is very essential . Especially pinching your shoulder blades back while pressing so as to isolate the pecs and make them grow bigger. For toning do cable crossovers and pectorial flyes.
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09-10-2016, 12:32 PM #4
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09-10-2016, 12:38 PM #5
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119069
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09-10-2016, 01:25 PM #6
well considering my deadlift went from 50 to 110 in same period...
my split for long time was: chest/tris, back/bis, legs/shoulders/ rest rest and then depending on my week scedhule either 1 of those workouts followed by rest day or 2 workouts (i worked out 4 or 5 days a week)
my split for past month:legs, chest/arms, back/shoulders, rest, legs, chest/arms or back/shoulders, rest. (im now always working out 5 days a week with focus on my legs which are always done twice)
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09-10-2016, 01:30 PM #7
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119069
Your deadlift will move faster than your bench. I wouldn't compare the two tbh.
If you're training 5 days a week, you can still hit everything twice, e.g. lower, upper, rest, legs, chest/arms, back/shoulders, rest.
In my experience, improving frequency helps when something is either stuck or moving slowly.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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09-10-2016, 03:10 PM #8
- Join Date: Jan 2015
- Location: Oakland, California, United States
- Age: 31
- Posts: 58
- Rep Power: 445
Lower rep ranges with more weight will stimulate more hypertrophy which when paired with proper nutrition will grow your muscle mass faster.
How many reps do you do in your sets?I started so skinny (125lbs) and thought it would be impossible to gain weight. Everything I did seemed not to do anything. But after learning the right techniques I was able to finally bulk up and put on some real muscle. If you're having trouble putting on weight, consider going here:
https://connorburns.leadpages.co/muscle-builder-fitness-email-course/
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09-10-2016, 03:38 PM #9
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