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Chest just won't grow
- Thread starter WarriorPL
- Start date
Lift Chief
New member
yeah bro it's just gentics. Check to see that you arent overtraining too. Sometimes with a lagging bodypart you'll start hitting it harder and harder which very well may just make it worse.
PolishHammer1977
New member
WizKid25 said:Okay no matter what i do, my chest won't grow.
My Bi's grew 3 inches in the past 5 monthes, and my tris won't stop growing. Same with my shoulders, back, and legs.
Then comes my chest... it's just lacking behind.
What can i be doing wrong?
Wiz,
Sounds like a "genetic" issue at this point. I would focus on the fact that your biceps grew three inches this year. That is incredible.
Whatver you are doing for chest now, change it. Move to a different workout. Why not right? Eat well and rest.
I have the same problem! It sucks ass too! I found that by doing muscle confusion has helped some with growth. Alternating DB work and BB work, as well as incline, decline, and flat work. Keep your chest workout fresh and new about every few weeks, see if that works. Also mess around with your reps and weight. Good luck bro.
I with you bro. I feel like I'm making progress everywhere except chest. I typically to db only because I lift alone and don't have to worry about getting pinned. But I'm going to start mixing in some bb work...even on the smith machine if I have to. Something a little different can't hurt.
JoBu
JoBu
First find a weight youre comfortable with doing 3 sets of 5.
Week 1: 5x5x5x4x3 (All the same weight)
Week 2: 5x5x5x5x4 (Same weight as week one)
Week 3: 5x5x5x5x5 (same as weight above)
Repeat:
Week 4: 5x5x5x4x3 (add weight... 5-10 pounds on each side)
My arms grew like weeds and gained strength like it was nothing.
Week 1: 5x5x5x4x3 (All the same weight)
Week 2: 5x5x5x5x4 (Same weight as week one)
Week 3: 5x5x5x5x5 (same as weight above)
Repeat:
Week 4: 5x5x5x4x3 (add weight... 5-10 pounds on each side)
My arms grew like weeds and gained strength like it was nothing.
louden_swain
New member
I bet I know what your problem is. . . you are using flat bench presses in your routine. . . .a highly overrated exercise.
You need to hit the inclines!!!
You are probably using too much weight as well.
You need to hit the inclines!!!
You are probably using too much weight as well.
Do you feel your chest working? Is it sore? Pumped during workout? If not, maybe you should pre exhaust it with flyes or even pec deck then hit it hard immediately afterwards with a compound movement. because Maybe your arms and shoulders are doing all the work.
Possible that you are benching with your arms...
You need TIME!!!!!
B True
You need TIME!!!!!
B True
The Dude
New member
DrBones said:
Excuses, excuses, excuses....
Forget the genetics cop-out will ya! It does play a role, but everyone can develop a well rounded physique. Some folks just have to do things differently for some body parts and things like that.
My chest wouldn't grow for years. Great back development, no problem on the thighs or calves, etc. Then I did pec decs first. Two sets or 10-20 reps. Followed by a barbell exercise and two dumbbell exercises with more incline work all around. The dumbbells are key too. They'll really help your chest swell up if you're like me.
Plus, my shoulders lagged until I did two things. One, was more incline work on chest day and two was doing lateral raises before military presses (LR - 8-15 reps, seated and strict). Try new things, experiment, go with the flow or against it. Doesn't matter what it is as long as it works.
PS Eat right. More calories and protein, protein, protein.
IMHO the chest is one of the most stubborn muscles on our body.
You have to literarly beat them into submission, and use every muscle fiber. I would suggest incline if you want to bring them out try 4 sets, heavy and HIGH reps, pyramid that bad boy. then Decline the fill em out 4 sets again HEAVY and HIGH reps. Then follow it up with some flats, 5 sets Heavy and HIGH if you still can.
if you just do flat bench you wont see all that much development that fast, well at least i didnt. You have to hit chest from every angle possible, when your cooling down, or just about to finish your excersise, do some pushups just to make sure you hit em up right.
This is what i have been doing and i have been seeing substantial gains in strength endurace and size.
You have to literarly beat them into submission, and use every muscle fiber. I would suggest incline if you want to bring them out try 4 sets, heavy and HIGH reps, pyramid that bad boy. then Decline the fill em out 4 sets again HEAVY and HIGH reps. Then follow it up with some flats, 5 sets Heavy and HIGH if you still can.
if you just do flat bench you wont see all that much development that fast, well at least i didnt. You have to hit chest from every angle possible, when your cooling down, or just about to finish your excersise, do some pushups just to make sure you hit em up right.
This is what i have been doing and i have been seeing substantial gains in strength endurace and size.
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