Need help with chest (pics)

[cloak33]

Hey guys. I'm hoping you guys can help me out. No matter what I do I can't seem to get my chest to grow. More so my upper chest. Everything else is growing and I'm stronger each new workout but it just doesn't want to grow.

Is it genetics that a killing me, or am I doing something wrong?

Here is an example of a chest/shoulder workout. I've only included the chest portion. The weight goes up on each set.

Flat Bench
4 sets to fail

Incline Bench
4 sets to fail

Hammerstrength Press
4 sets to fail

Flyes
4 sets to fail

Here are the pics. Any comments/help would be great. I think you will need to copy and paste the links in a new tab for them to work. They don't seem to work if you click them.

http://img12.imageshack.us/img12/6461/12177792.jpg

http://img12.imageshack.us/img12/365/81766343.jpg

Thanks

 

[Strongbow]

Hey guys. I'm hoping you guys can help me out. No matter what I do I can't seem to get my chest to grow. More so my upper chest. Everything else is growing and I'm stronger each new workout but it just doesn't want to grow.

Is it genetics that a killing me, or am I doing something wrong?

Here is an example of a chest/shoulder workout. I've only included the chest portion. The weight goes up on each set.

Flat Bench
4 sets to fail

Incline Bench
4 sets to fail

Hammerstrength Press
4 sets to fail

Flyes
4 sets to fail

Here are the pics. Any comments/help would be great. I think you will need to copy and paste the links in a new tab for them to work. They don't seem to work if you click them.

http://img12.imageshack.us/img12/6461/12177792.jpg

http://img12.imageshack.us/img12/365/81766343.jpg

Thanks

How long have you been training?

 

[cloak33]

How long have you been training?

Overall about two years. I injured myself and had to take a break but since then I've been back about 1 year. My chest just looks the same as when I started.

 

[Strongbow]

Overall about two years. I injured myself and had to take a break but since then I've been back about 1 year. My chest just looks the same as when I started.

How often do you train chest once a week, twice, three times?

 

[cloak33]

How often do you train chest once a week, twice, three times?

For the last year its been once a week. At most I can only get to the gym 4 times a week. This week for example I trained chest on Monday. I was hoping to get in again on Friday, but my chest is still very sore right now.

 

[Strongbow]

For the last year its been once a week. At most I can only get to the gym 4 times a week. This week for example I trained chest on Monday. I was hoping to get in again on Friday, but my chest is still very sore right now.

Have you changed your routine much or have you been basically doing the same exercises everytime? I know its a lot of questions, but just trying to get a feel for what you have been doing.

 

[cloak33]

Have you changed your routine much or have you been basically doing the same exercises everytime? I know its a lot of questions, but just trying to get a feel for what you have been doing.

Overall it's been pretty static. I would take a week here and there and switch it to dumbbells but that's about it. Lately I've been wondering if there is that one exercise that my chest would really respond well to.

 

[Strongbow]

Overall it's been pretty static. I would take a week here and there and switch it to dumbbells but that's about it. Lately I've been wondering if there is that one exercise that my chest would really respond well to.

For growth I have always gone extremely heavy. 5x5 for a month, then 3x3 to put on mass with flat bench, inclines and declines for lower pecs. This is my routine right now, I will include weight so that you can get a general idea of what i do as compared to my 1rm. 1 rep max as of now is 430lbs. Bench
Warm up 135 x 30, 225 x20
Set 1 315 x12
Set 2 335x8
Set 3 365x 5
Set 4 405 till faliure usually I can get 3 to 4 good reps
Set 5 275 x 15

Dumbell Flats 2 x8 120lbs db's

Incline 3x8 275 lbs
Incline Db's 2 x 8 110 lbs db's

Decline Bench
3x8 315
Decline DB's
3x12 120lbs DB's

I end chest with 4 sets of cable flys till failure. I will adjust the weight as my strength increses. I work chest like you on Monday and Friday. On Fridays I do more reps and less weight and add in pec dec or db flys as well as chest press machine (the chest press has helped me alot with definition). Experiment with everything avaliable to you as far as the exercises you can do. I will post up my two avi's for you tomorrow so you can see how much mass I have added with that routine. Hope this helps. If can help you further PM me , but this routine has done wonders for me.

 

[keasbey]

might wanna give omegas chest routine a solid go for 6-8 weeks. its stickied at the top of this thread.

 

[ceo]

I think you need more overall muscle mass before you start nit-picking about any particular bodypart. Do the 5x5 routine that is in the training vault thread stickie at the top of the weight training forum here. Go to madcow's site and follow the linear program as it is laid out. Progressing in weights every week. Get stronger, get bigger. You could dial in yor diet too so you can gain muscle and lose a bit of fat at the same time. Read as much as you can here to learn about diet and training. Keep a logbook/journal of your training and your eating. Protein is your friend. 2 grams per lb. bodyweight to put on mass.