Chest lagging behind bad.

[The Iotola]

It seems as if my pec's are taking a vacation while all my other body parts are in full gear growing well. Even when I workout my chest on I dont feel that tight/sore effect I get from other bodypart workouts such as tris' or biceps.

I do a standard chest routine
1 Warmup

Flat Bench DB:
10x
7-8x
5-6x
increasing weight

Incline Barbell:
same as above

Decline DB:
same

DB Flies:
same

Right after I do some pushups to gague how the workout went. I heard that if you do a proper chest workout, that you wont be able to bang out many pushups..is this true?

So bros....do I keep pumping away, and just wait for my chest to develop on its own or should I add/change the way Im training it?

 

[bignate73]

too much volume, not enough frequency. split that workout into 2 days and add a couple more sets and push harder on each day.

 

[mayhems]

u could do 2 sets of pushups to failure at night or do speed bench 2 days after your chest workout then dont do chest for another 1-2 days

it just hits ur nervous system in a way that norma bench cant

Incase you dont know how to do it.. you wanna put on a rather light weight so u can pump out 5-7 rep QUICK... if you slow down dont continue going cuz it wont do what its trying to do. then wait 30seconds and do another set. Try to do about 8-10 sets

 

[Guinness5.0]

too much volume, not enough frequency. split that workout into 2 days and add a couple more sets and push harder on each day.

Agreed. You ddin't specifically address how often this routine is performed, but if you've defaulted to 1x/week, I'm with nate on this - less work, more often.

This would apply to all bodyparts BTW. And focus on adding weight each time. You might try lightening up for a few weeks, tehn gradually ramping up incrementally. You'll likely find that you'll get stronger (and therefore bigger assuming you eat enough) more quickly by taking a step back for a 2-3 week period.

 

[SgtSlaughter]

wow 12 sets is too much for one day... try Chest Day 2x a week 6 sets or so, go heavy as you can in the 12-8 (six if you have to) range ... in and outa the gym in no time it's all about intensity.

... I'm in the same boat with pec lag, I HATED training chest for the longest time. Now I've made it one of my favorite days and it's finally coming together.

NOTE: Try and pump as much blood into the muscle as possible in the shortest period of time, get a pump, and eat, sleep recover... do it again when the muscle is fully recovered... 1 day, 2 days...everyone's different listen to your body and prioritize your pecs and they'll grow.

 

[36drew]

Train chest twice per week and ditch the decline. Depending on your body mechanics you might want to add some presses that aren't locked out into your routine. It is my understanding you will involve more pecs than triceps by doing this. The difference probably isn't huge, but who knows, it might be worth the try.

 

[Ozz2001]

Maybe yea need to lift more heavyer and intense....If your chest dont hurt the next day you didnt work it right...Try adding dips (deep ones)

 

[bignate73]

soreness...is...not...an...indicator...of...muscle...growth.

 

[The Iotola]

thanks bro's you guys are great, I'll def. split it into 2x/week with less sets. I push as much weight as I can during the last set of each excersise and usualy have a spotter on hand to help push that last one out.

And I rarely ever get sore after chest workout. It pisses me off because my form is correct, and I max out on my weight, but NEVER get that tight, tight pump, and soreness after. On tricep days, oh boy, I feel a great pump...pissing me off, because I dont want to have huge arms in proportion to chest. fuckin genetics

 

[Guinness5.0]

. It pisses me off because my form is correct, and I max out on my weight, but NEVER get that tight, tight pump, and soreness after. On tricep days, oh boy, I feel a great pump...pissing me off, because I dont want to have huge arms in proportion to chest. fuckin genetics

OK, you missed the post above this one. Soreness/tightness/pump means nothing in terms of workout effectiveness. Pump/tightness are mostly metabolic effects, and soreness is an indication that you're not up to the task at hand - your conditioing for the amount of work you're doing is insufficient.


Take the time to do some serious reading on this website:
http://www.geocities.com/elitemadcow1/

You'll be glad you did.

 

[Lee]

I would prioritize Incline DB press instead of flat. And where's your dips?

 

[hulk4]

you need to ass weight and do some dips

 

[thelion2005]

Sent you a PM

 

[The Iotola]

Hows this split sound?
Mon
1: Incline DB 4 sets
2: Flat Barbell 4 sets
--------
Thurs:
1: Decline DB 4 sets
2: Dips
3: Pushups

 

[36drew]

Hows this split sound?
Mon
1: Incline DB 4 sets
2: Flat Barbell 4 sets
--------
Thurs:
1: Decline DB 4 sets
2: Dips
3: Pushups

I would ditch the decline work and pushups. Do some incline BB bench work instead.