Any advice?

[Scottsr28]

Im a Weightlifter who seems to get big in the biceps and shoulder area but I have a hard time with my chest (I've tried it all bench, flys, dbs, pushups, ect...) nothing seems to work I usually go pretty heavy and work my way down to lighter weights ,any advice?

 

[mbag012]

keep doing it with consistency and you will see results. you will have to clarify yourself when you say " i have a hard time with my chest" because i dont know if youre working for muscle, strength or both.

im not familiar with ramping weights down, shouldnt you start light and work your way up?

 

[Scottsr28]

I'm working on getting stronger and bigger in the chest area- I've been trying for like 3years now and no significant results (I have a decent chest but I want it to be stacked) I do chest/tris Monday and Friday and wensday I do legs and curls - recently (my diet is good) also I dot seem to be getting so even tho I'm pushing myself alot

 

[Scottsr28]

Sore

 

[buddhabuilder]

Where is the back? Write out your whole approach so we can help you tweak it. Also, you may have dominant body parts due to things you did in work or sports before training. If you aren't growing, it's your diet.

 

[Scottsr28]

Well I have three days I can goto the gym Monday wensday n Friday, I work chest and triceps Monday n Friday and biceps n legs n shoulders

wensday) I do dipsx3-10reps

bench/incline/flatx3-10-8 wide grip

biceps/hammercurl/crosshammercurlsandfocus curlsx5-10,

shoulder pressx3-10,

pushups wide/close between each exercise 10reps

squatx3-10

Db flysx3-10

 

[ramnares]

Like buddha said, you're missing an entire part of your body. You're complaining about the lack of chest growth yet completely ignoring your back. Also if that's your entire workout then it's not hard to see why you're not gaining. I see at least 3 bicep workouts in there compared to one leg exercise (squats), zero back exercises, zero triceps...I really think you need to get back to basics...look up stronglifts 5 X 5 and take it from there.

 

[Buildingup24]

Your back is involved with having a chest. Your routine is crap.

Also-- "Pump" up your chest a little before you do chest work (ie a couple light sets of cable crossovers). Lower the weight and focus on contraction. Use Dumbbells.

 

[Scottsr28]

Okay but I'm only working with three days a week for about an hour, it's a tight schedule. (I work biceps twice- I guess I shouldn't) any ideas on how I can get the best results in that time period? Like what todo Monday wensday and Friday (also just bought a bunch of healthy foods +is milk good for this diet?)

 

[Buildingup24]

M-chest/Shoulders
W- Back/some arm work
F-Legs/abs

That's one idea. Make it count if you only train 3 days a week. Focus on contraction when you work your chest (instead of moving weight)

 

[training700]

I'm confused you said you were a wrestler and wanted get bigger now are a weightlifter and want to work on your chest.

 

[Scottsr28]

I'm a wrestler who weight lift and wants better results what's not to get?

 

[Buildingup24]

I'm a wrestler who weight lift and wants better results what's not to get?

If you are an athlete, may want to look into DeFrancos programs for athletes.

 

[Scottsr28]

Thanks dude I will

 

[training700]

Just odd combo and with age would try focus on just wrestling and get bigger stronger, but wouldn't focus on bodypart things like chest etc. I had year off when got hip reconstructed & got into powerlifting.. did not help wrestling. Got fat too so cut down almost 50lbs so not a hwy. Strength always been freaky good so not much of an issue for me. Wouldn't focus much on chest at all. Not that important for wrestling.

What weight r u wanting to wrestle at?

Sent from my DROID3 using EliteFitness

 

[ramnares]

If you only have 3 days there are a bunch of programs still available that will get you stronger plus a good base. Stevesmi (another EF member) has a great push-pull routine in his signature, or you could just switch to 5 X 5 as I suggested.