The Iotola said:
Warmup flat with 15 reps
1 Flat bench 8,6,6 Increase weight each set.
2 Incline bb 8,6,6 .Increase each set.
3 Decline DB's, 8,6,6
4 Alternate between DB flies/Machine all till failure.
I'd say add more volume, especially when you're on cycle. My flat bench routine looks like this:
2x10
2x8
2x6
2x4
I then follow up with some incline BB bench, usually just 4 sets. 2 of 10 and 2 of 8. Then pec deck flies and some cable flies.
Do your warmup set before starting this. All the sets should be hard, but you should be able to complete them with good form. After your two sets of ten, add 10lbs to your sets of 8, then 10lbs more to your sets of 6, then 10lbs more to your sets of 4. This will take some working up to if you haven't been doing volume like it before. Start off doing 2x10....2x8....1x6 with the 10lb weight increase. Then after a week or two, throw in the second set of 6, or maybe a set of 4. Just use common sense, listen to your body, and give yourself about a month or so to work into being able to complete the entire workout.
On your sets of 6 and 4, you probably won't be able to us as much weight at first as you are used to. Don't worry about that. I often invite guys who are used to getting 315 4 or 5 times to work chest with me, and I can always tell that they are discouraged when we get down to the sets of 4 and they can only move 285-295 for them. They are more worried about not getting their chest too tired so that they can still load up the bar with alot of weight for their last set and really impress everyone instead of leaving their ego at the door and worrying more about doing a better workout that more significantly recruits all the muscle fibers in their chest. They usually avoid working chest with me again because it just means too much to them mentally to get that big weight on bench everytime they walk in there.
Even back before I ever considered touching gear, I could easily go up in poundage on all sets week by week doing this routine twice a week. At one point when I was about 19, I actually had to stop the routine because my chest was growing so rapidly that the stretch marks along my front delts were starting to look sick. My knowledge of diet and gettin adequate nutrition wasn't a third of what it is now either, and I still made these gains. Due to these expierences, I tend to believe that the term "overtraining" is used a little too much. There is a such thing as overtraining, but I think alot of guys never get close to it and instead use the threat of it as an excuse to stop way shy of doing a workload that their body could handle and make better gains off of. When I go back to this routine today, I find my chest getting thicker and thicker week by week ( it's almost unreal when I'm on cycle!) and the pounds move up week by week. Yea, and after about 6wks of it, I'll notice new stretch marks on my outter pecs/front delts which cause me to wanna lay off it again when they start getting too ugly
.
If all else fails bro, give this high volume flat bench routine a try. Still do your following exercises like incline BB and flies, and just use your current rep range on those movements. Like I said, it'll take some time to get the muscle endurance to complete everything successfully. I'm currently working my way back into it right now, slowly but surely
. Do chest on your first day in the gym each week, so your body is rested and you have all your strength to put into it. I do this routine on Monday, then do a few light sets (about 20lbs lighter than what I did my sets of 10 with monday) on just flat bench Thursday to get the stiffness and soreness out of my pecs and to warm my shoulders up for their heavy workload that day. Make sure you're using a wide enough grip on the bar so that your chest is getting the majority of the work, not the triceps. And of course, eat like hell and get plenty of sleep.
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