Chest help..

[Inhibitor13]

Cant seem to get my chest to grow? Everything else seems to be growing nicely...except the chest. Heres my chest routine.. I do 4 sets of 6-8 reps going about 80% heavy. I just cant stimulate them... Im 5'7 180lbs, on bench my 1RM is 315...... when I do bench I start out with 135 15x (warmup) then 205, 225, 250, and then 275.

My chest routine
Bench
Incline
close grip bench
dips

 

[SgtSlaughter]

you have a heavy deadlift and row?

(lats stabilize a big bench)

Are you eating for growth?

Take a week off (deload) and progressively build back up to your current PR and add 5lb's per week?

btw: That's a sick bench for 180lbs!

 

[Inhibitor13]

Im on a bulking cycle right now, Im eating everything in site ! My strength is nice for someone my size.. I deadlift 335lb 1RM and Squat 350 for 1RM. My row is 185 for 6-8 reps.....never maxed on rows. I like the whole deloading idea... Ill try that...thanx

Inhibitor

 

[silver_shadow]

work on getting those rows numbers up too.

 

[stormin67]

If your gym has dumbells that are heavy enough, you may want to try them for a month or so. IMO It works the chest much harder and forces more effort by the stabilizer muscles. I would also drop your reps down to 4-6 and add more sets.
Good luck.

 

[get456]

If your gym has dumbells that are heavy enough, you may want to try them for a month or so. IMO It works the chest much harder and forces more effort by the stabilizer muscles. I would also drop your reps down to 4-6 and add more sets.
Good luck.

DB's are great for stabilizers and shoulders esp, but I am skeptical about their potential for better growth than a straight bar... I have been using DB's for ages and (recently posted here about it) have not really had great growth in my chest...

I can rep 120lb Db's on an incline bench, but have a chest that is def behind my other body parts in development...

I would encourage the plan another person suggested, the deloading then progression. The 5x5 plan gives a great linear progression... maybe just pull out the bench part of that plan?

 

[Chambewy20]

One thing that has seemed to work for me is a Repitition Method workout, this is what I did for a three week wave....

Flat Bench - Attempted 3 sets of 20 at 205, after you do the first set, you should expect a 10-20% decrease in the amount of reps each consecutive set....

DB Press - 3 sets of 20 at 70 lbs

Elevated Push Ups - 3 sets of 20 with body weight

Time between sets are irrelelevant, let your body dictate that, you should get better each week in the number of reps, if you nail all three, move up 10 pounds.

In all honesty, this workout really sucks because it will kick your ass in a short period of time. The movements are not set in stone either, you can substite inclines, declines, dips, anything you want.

There is also a timed version of this that works, let me know what you think....

 

[SgtSlaughter]

You've got some great avenues to try out... have at it.

Eat more calorie dense foods if need be, hit up McD's a few times a day... only recommended for true hard gainers

 

[Inhibitor13]

One thing that has seemed to work for me is a Repitition Method workout, this is what I did for a three week wave....

Flat Bench - Attempted 3 sets of 20 at 205, after you do the first set, you should expect a 10-20% decrease in the amount of reps each consecutive set....

DB Press - 3 sets of 20 at 70 lbs

Elevated Push Ups - 3 sets of 20 with body weight

Time between sets are irrelelevant, let your body dictate that, you should get better each week in the number of reps, if you nail all three, move up 10 pounds.

In all honesty, this workout really sucks because it will kick your ass in a short period of time. The movements are not set in stone either, you can substite inclines, declines, dips, anything you want.

There is also a timed version of this that works, let me know what you think....

Interesting ! Im going to try this one out too... I love workouts that kicks ur ass !!!

I am a hardgainer so yeh, all the fast food restraunts are visited numerously throughout the week. A yr ago this month I was only weighing in at 130lbs !!! The chest is growing just not as fast as the other bodyparts... im going to get some pics of of the before and after here soon.