1) The "burn" or pump or whatever has nothing to do with effectively stimulating growth or adaptation
2) Get off the machines
3) Volume, Intensity, and Frequency are all tied together in an effective training program. It's impossible to say that 1x per week is better than 3x per week without taking all of these factors as well as the conditioning level of the lifter into account. This is a good explanation on why I say this:
http://www.elitefitness.com/forum/showpost.php?p=4776914&postcount=386 BTW - intensity is an objective quantifiable measure as defined by the % of a given single rep maximum in an exercise. It is not a subjective qualitative preceived effort or some such no matter how much the HIT people would like to steal a word the commonly prevades all serious weightlifting literature.
4) Sure "deca" will work. It's the most common cop out in BBing. Take a shitty training stimulus that is insufficient and magnify it several times until you can get gains out of it. Then cycle on and off roids accruing gains from the shitty workout and hopping back on before they disappear because the stimulus is too shitty to hold the majority of them, covering up the fact that your program couldn't grow a pubescent teen on an eating binge. IMO, probably better to bite the bullet and spend a bit of time learning how to train first. That way, if you use drugs you can gain the maximum amount from a given dosage rather than inefficiently racheting the dosage to compensate.
So a few questions:
-Do you train the squat and deadlift as well as the bench?
-Have you consistently increased your capacities in all of these lifts over time?
-Do you eat enough to support new tissue growth?
My recommendation is to go to the powerlifting forum and read the sticky posts on benching, squatting and deadlifting. Learn how to do the exercises correctly. If you want to add some muscle to your chest, you will be better served by living in the power rack for a while learning to squat and pull than using the greatest bench program known to man. The body is best stimulated and trained as a system - this is why it is all the noodlearms doing tons of bicept work that have tiny arms, you never see them squatting or pulling and those guys who spend their time in the rack have large arms with very little direct training emphasis. And this does not mean isolating all the muscles, we are talking compound lifts that stress the entire system to force adaptation. Once you've trained up and learned how to do them correctly, instead of using all the bullshit machine and splits, use a program that has been putting muscle and strength on thousands of people for years and years. Go to this thread:
http://www.elitefitness.com/forum/showthread.php?t=375215 and scroll down to the Novice Lifter Version. Direct link is here:
http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15
This is also a worthwhile interview to read:
http://www.readthecore.com/200503/reynolds-glenn-pendlay.htm
In there he mentions his friend Mark Ripptoe consistently adds 30-40lbs to new lifters in 6 months - this is a template of the squat program they run:
http://www.elitefitness.com/forum/showpost.php?p=4658227&postcount=235
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