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Chest workout that will give me a pump?

mikediesel04

mikediesel04

Plat Hero
Platinum
I wondering if people can give me some ideas on building my chest. I have a problem getting my chest and legs bigger but I cant even feel a pump in my chest when I lift chest day. When I lift arms they feel like they are going to explode out of my skin and my shoulders always feel tight as hell and even my legs feel so wobbly that I can barely stand when I'm done working them out...but for some reason I cant get a chest pump at all. At the end of my chest workout I barely feel like I have worked out my chest at all and it sucks...and not only that but it seems to grow a lot slower than the rest of my body and I need it to start catching up or I'm going to start looking like a weird dude. I'll give you my excercises I did today for my chest so you can see what my average chest day looks like.

Flat bench barbell press - 4 sets at 6-8 reps
Flat bench dumbell press - 4 sets at 4-8 reps
Incline barbell press - 4 sets of 8-10 reps
cable crossovers - 4 sets of 10 reps
machine fly - 4 sets of 10 reps
dips as many as I can do 2 sets

And at the end of all this I feel absolutely nothing in my chest. Maybe I am doing these excercises incorrectly but this is the first time I have started a lifting program after taking some time off where I have felt absolutely nothing in my chest. Any help would be appreciated including some links on how to properly workout your chest...thanks.
 
Aside from consistent and hard training, patience and diet, (If all these things arent already being done) Id reccomend you try some higher rep sets to failure. I know for me, I dont get much of a pump when I press 315 for 6-7 reps. But when I hit 275 for 12+ or 225 for 20+ reps I definately get a pump. My chest is all red and much fuller. The low reps dont do it for me, even though I take them to failure. The main concern for me though, isnt the pump, but the strength increases, and I like to be very sore the next day. I use soreness as a gauge of effectiveness in my training. That and strength and size increases of course. But those things are more long term. Soreness Ill feel the next day. I aim to get sore each workout and this has always helped me grow. You may also want to hit 6 sets of flat and 6 on incline. That helped me alot as well. I like the routine Im on now alot better though. I have a seperate day for flat bench and another day for inclines. Along with speed work after flat bench. This way I can focus on the inclines and flats by themselves. Hope that helps
 
Walking has some good advice..Try doing little lighter weight and more reps..perhaps your body will respond better..also try concentrating on the muscle you are working..try to pinch your shoulder blades together on the bench..
 
check out the INCLINE PR THREAD by Walkingbeast. We both have a couple of chest workouts there.

NOTE: Why do flat barbell and flat db? Arent you taxed after doing the first one.
 
cwick0 said:
check out the INCLINE PR THREAD by Walkingbeast. We both have a couple of chest workouts there.

NOTE: Why do flat barbell and flat db? Arent you taxed after doing the first one.
Click to expand...
showoff :chomp: nice work bro!!!!!
 
I love to get pumped, however it is not something I can gauge a good workout by. Usually I get my best " Pumps " when I hit target specific movements after compound.

Walkingbeast has a valid point. Higher reps( time under tension ) would force more blood into the area. I ALWAYS mix higher reps after my compound movement. If you hit every muscle fiber utilizing a varied rep scheme, you are getting a good workout.

My advice would be to keep flat as your core compound movement and increase dumbell presses to a minimum of 10 reps per set. I stress dumbells because they work more stabilizer muscles than barbell. Lastly I would ditch cable crossovers and machine flyes and do good old fashioned dumbell flyes and vary between flat and incline each week. Peace
 
why not do regular flys instead of machine fly?

i used ot do machine flys but regular flys give you the feeling of satisfaction after your workout
 
Who cares about the pump...as Jkurz said pump does not equal muscle growth....

Forget about flies for now...focus on big compounds incline bench,flat bench,dips etc
 
wnt2bBeast said:
showoff :chomp: nice work bro!!!!!
Click to expand...

gimme a break beast.

I posted those chest routines in order for WalkingBeast to see what one of my chest workouts looks like. If you review the post we must have gone back and forth 20 times. I finally decided to do a 5x5 workout on my chest. Traditionally i utilize 3 sets of 10reps with the same weight. So the past two workouts are the first time i have ever tried 5x5 on any muscle group. Secondly, it doesnt matter how much weight i do or someone else does. The sets/reps are examples that others could utilize if they so desire. Fortunately, i am very lucky in that my body is built for doing chest, whereas my legs suck ass.
 
here's my idea- keep 2 days for chest. one for max and the other for speed. so on max day u rotate ur compound movement each wk using maybe flat one wk, incline the next, then decline and the 4th ur back to flat. on speed day u'd work with lower weights and concentrate on speed. the compound movement preferably has to be flat bench and maybe 5x5. on speed day during ur compound movement u have to keep abt a min bet sets. maybe at the end of the 5x5 u lift near max.
on both these days u choose 2-3 more exercises. do these for reps of 8-10 for however many sets ur comfortable with. make sure here that u leave little time for rest bet sets. i'd say again to rotate these exercises. and finally i think that the DC stretches for the chest have made a big difference to my size and strength.
if u don't like working out chest twice a wk, maybe leave out the speed day training. and yes, another thing- compound movement on max day needs sets of reps less than 5 and even going down to 1-2. also u want to have enough rest between sets for this.
 
NO POINT TO MAXXING THE WEIGHT.

WHO GIVES A SHIT IF YOU CAN DO A WEIGHT FOR 1 REP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Push yourself as hard as you can and you will reach your potential.
 
cwick0 said:
NO POINT TO MAXXING THE WEIGHT.

WHO GIVES A SHIT IF YOU CAN DO A WEIGHT FOR 1 REP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Push yourself as hard as you can and you will reach your potential.
Click to expand...

let me explain. it is pretty clear that he doesn't give a flying frog abt lifting big (as in 1 rep max). fair enough. it doesn't matter to me much either. but the reason i suggested that workout and the reason i do it myself is that typically as u build strength u build size too. the other thing abt that w/o is that it doesn't focus only on one set size but covers most of the useful range. as u can see the sets vary right from 1 to 10. i believe that this is useful in overall strength AND SIZE. at least it has worked well for me. lots of bros are skeptical about my w/o. the way i see it- it has the best of lots of different things.
 
cwick0 said:
gimme a break beast.

I posted those chest routines in order for WalkingBeast to see what one of my chest workouts looks like. If you review the post we must have gone back and forth 20 times. I finally decided to do a 5x5 workout on my chest. Traditionally i utilize 3 sets of 10reps with the same weight. So the past two workouts are the first time i have ever tried 5x5 on any muscle group. Secondly, it doesnt matter how much weight i do or someone else does. The sets/reps are examples that others could utilize if they so desire. Fortunately, i am very lucky in that my body is built for doing chest, whereas my legs suck ass.
Click to expand...
chill bro i was joking with you..im impressed..good work!!!!!!!!!!!!!!!
 
I understand your point, however, in the past i went for more strength than size, in which i did sets of 3 reps as high as i could go. The problem was that i didnt add much mass, predominately just strength. When i switched and started doing 3 sets of 10 reps with the same weight i added several inches to my chest.
 
cwick0 said:
I understand your point, however, in the past i went for more strength than size, in which i did sets of 3 reps as high as i could go. The problem was that i didnt add much mass, predominately just strength. When i switched and started doing 3 sets of 10 reps with the same weight i added several inches to my chest.
Click to expand...

why not try both at once? try it- see if u like it.
 
wnt2bBeast said:
chill bro i was joking with you..im impressed..good work!!!!!!!!!!!!!!!
Click to expand...

NO biggie. However, some guys think i am bragging when if fact i am talking with another INDIVIDUAL and just offering an example of one of my workout. You wont see me post a personal PR because everyone doesnt care what i can lift.
 
silver_shadow said:
why not try both at once? try it- see if u like it.
Click to expand...

Once every couple of months we will do a strength routine for about 3 weeks. However, i always do 5 reps per set as high as i can possible go. Right now i am getting to the point that i dont know how much higher i want to go on bench. I am a little afraid of tearing a pec of blowing out a shoulder if i push the issue much more.
 
Feels great but means jack shit for muscle growth.

Why not try a max-OT style chest workout and add a high rep backdown set once you've done the real work
 
Lots of great suggestions here. I always like to get the full spectrum of rep ranges in my chest workouts, and most all of my routines. Aside from one rep maxes on biceps.
On the flat and incline benches, I may hit 11-14 sets just on one bench and my reps can range from 1-30+. I train chest twice a week, thursdays for flat and speed work and sundays for inclines. Overall I hit over 40 sets. The bulk of those sets is on the benches, where I believe the most growth and strength will take place. If I really wanted a pump in my chest, I could use dropsets,supersets,and just not rest between sets for very long. But thats not my concern. It feels good but doesnt do much for me atleast. I trained for pump at one point, since I was training BB style with my uncle and he doesnt rest between sets. So I got pumped, but didnt make any noticeable gains. Its when I push for PR's every workout and go heavy that I make progress, along with tearing the muscle into complete submission before I go home. If you checkout my training journal or the Incline PR thread youll see the type of routines Im referring too. Hope that helps
 
cwick0 said:
NO biggie. However, some guys think i am bragging when if fact i am talking with another INDIVIDUAL and just offering an example of one of my workout. You wont see me post a personal PR because everyone doesnt care what i can lift.
Click to expand...
bro i read your comments and i repect them..didnt mean to imply you were bragging..no worries then..nothing wrong with posting a PR..it feels good to have encouragement and congrats from bro's on this board, rather than the morns at most gyms who are clueless!
 
MikeDiesel04 said:
I have a problem getting my chest and legs bigger
Flat bench barbell press - 4 sets at 6-8 reps
Flat bench dumbell press - 4 sets at 4-8 reps
Incline barbell press - 4 sets of 8-10 reps
cable crossovers - 4 sets of 10 reps
machine fly - 4 sets of 10 reps
dips as many as I can do 2 sets
Click to expand...

I count 22 sets of chest work and you wonder why your chest is not growing ???? IMHO.....If one is working any bodypart hard.... they will not be able to do 22 hardcore working sets. Try cutting it down to 1/3 or 1/2 of what you are doing. like 6 to 8 sets total or 10 sets total and work hard as possible as opposed to long and drawn out. I realize that (working hard) is a relative term but in my honest opinion.....if anyone is working a bodypart hard with 110 % intensity they should be able to literally demolish a muscle with 5 to 8 sets. Doing umpteen sets becomes redundant and puts a drain on your CNS which equates to no growth or progression. Your own complaints about lack of progress is proof enough.

As far as your getting a pump issue. I can suggest a set of pec deck flys to failure and superset with dips. Works everytime.

Pump on .....
 
Last edited:
cwick0 said:
gimme a break beast.

I posted those chest routines in order for WalkingBeast to see what one of my chest workouts looks like. If you review the post we must have gone back and forth 20 times. I finally decided to do a 5x5 workout on my chest. Traditionally i utilize 3 sets of 10reps with the same weight. So the past two workouts are the first time i have ever tried 5x5 on any muscle group. Secondly, it doesnt matter how much weight i do or someone else does. The sets/reps are examples that others could utilize if they so desire. Fortunately, i am very lucky in that my body is built for doing chest, whereas my legs suck ass.
Click to expand...


I FUCKING care brother!! You inspire the FUCK out of me with those lifts!! I hope youll post em up consistently!!
 
Dave949 said:
I count 22 sets of chest work and you wonder why your chest is not growing ???? IMHO.....If one is working any bodypart hard.... they will not be able to do 22 hardcore working sets. Try cutting it down to 1/3 or 1/2 of what you are doing. like 6 to 8 sets total or 10 sets total and work hard as possible as opposed to long and drawn out. I realize that (working hard) is a relative term but in my honest opinion.....if anyone is working a bodypart hard with 110 % intensity they should be able to literally demolish a muscle with 5 to 8 sets. Doing umpteen sets becomes redundant and puts a drain on your CNS which equates to no growth or progression. Your own complaints about lack of progress is proof enough.

As far as your getting a pump issue. I can suggest a set of pec deck flys to failure and superset with dips. Works everytime.

Pump on .....
Click to expand...

Makes complete sense brother!! For some reason my endurance is a bit rediculous. I really think its because of the way Ive always trained. Pure anihilation in each session. I didnt have a car either when I started so I would get dropped off at the gym for many hours. This formed the foundation of my training and I learned to adapt. But most Ive trained with, even some very strong individuals usually can burn out pretty damn fast after a few intense sets. Me on the other hand, I can keep going minutes after going beyond failure with forced reps and negatives. Id sometimes repeat this 20 times or more. I can see Cwick shares a similiar disposition. It has its positives too, but it forces me to live in the gym! Keep KILLING that shit yourself brother!!
 
WalkingBeast said:
Lots of great suggestions here. I always like to get the full spectrum of rep ranges in my chest workouts, and most all of my routines. Aside from one rep maxes on biceps.
Click to expand...

do u do one rep maxes for bi's? i'm assuming that's with BB curls? have u seen some results with that?
 
silver_shadow said:
do u do one rep maxes for bi's? i'm assuming that's with BB curls? have u seen some results with that?
Click to expand...




:FRlol: :FRlol: :FRlol: I shouldve said it differently. I meant I dont do one rep maxes for biceps. It would be pretty strenuous to do a 250lb preacher curl for one rep! Not sure Id want to mess around with that. The biceps has some small tendons that can dont seem to difficult to tear. I might grab the 80lb dumbells one day after a few sets and only get 3-4 reps. But I typically dont go any lower then that on biceps. I do use cheat barbell curls occasionally though, as you mentioned. Not strict barbell curls though. Ive thrown 185 around for 9 reps and 205 for around 3. Ill probabally try a one rep max with 225 for fun one day. Im probabally good for close to 200 on the preacher curls also, since Ive gotten 160x10 and 170 for some reps also. I dont usually go much higher then that. The reps would get pretty low. When I do the cheat barbell curls my body is definately used in the movement, but I resist the negatives usually. It becomes more then a bicep exercise though! haha Cant say Ive seen results with that! I dont do it very often, only on occasion. It definately hits the biceps to some extent, but I get alot more out of preacher curl dropsets or 21's.
 
WalkingBeast said:
I FUCKING care brother!! You inspire the FUCK out of me with those lifts!! I hope youll post em up consistently!!
Click to expand...


No worries. I will keep you up to date on one of your threads.
We shall see if i can hit another PR tomorrow on military and then start 5x5 training on arms friday, see if i cant hit some PRs on triceps.
 
cwick0 said:
No worries. I will keep you up to date on one of your threads.
We shall see if i can hit another PR tomorrow on military and then start 5x5 training on arms friday, see if i cant hit some PRs on triceps.
Click to expand...
How about some back work bro........that's where the core is..........
 
I did back yesterday.

pullups: 4 sets (10, 9, 8, 6) pretty shitty i know.
bb rows:
wide-grip: 3 sets of 10 (135, 185, 205)
close-grip: 3 sets of 10 (135, 185, 225)
i did wide, close, wide, close, wide, close...one hell of a pump.
close-grip pulldowns: 3 sets of 10 (100, 130, 160)

SORRY no deads today, doing straight leg deads today.
 
I'm kind of the opposite of you, because no matter what routine I'm using out of all my muscle groups I always feel like my chest workouts are my most solid. Currently I'm lifting my chest with my front delts, but here is what my chest part of the routine looks like:

Incline DB- 6/8/12
Flat DB- 6/8/12
Incline DB Fly's-2x12
Decline Cable Fly's- 2x12(I do weighted dips for triceps, I like really squezing the decline cables instead of dips for lower pec)

I do A LOT of warm up sets and stretching before I get into this(partially because of my front delts as well). For my 2 core lifts(incline/flat presses) I get 8 reps on my first set, then I go up in weight on my second set if I get all 8 and try to get 6reps. For my last set I drop the weight and go VERY slow and strict and get 12 reps. I'm currently cutting, but I would be lying if I said I'm not concerned with strength.
 
cwick0 said:
I did back yesterday.

pullups: 4 sets (10, 9, 8, 6) pretty shitty i know.
bb rows:
wide-grip: 3 sets of 10 (135, 185, 205)
close-grip: 3 sets of 10 (135, 185, 225)
i did wide, close, wide, close, wide, close...one hell of a pump.
close-grip pulldowns: 3 sets of 10 (100, 130, 160)

SORRY no deads today, doing straight leg deads today.
Click to expand...


you got more "dead" excuses than a mo-fo........lol.........
 
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