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RE: Chest Help - Apr. 28 2008 12:32:54
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get_bigger
Posts: 1008
Joined: Feb. 23 2006
From: guildford
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i take it your bulking yeah?? whats your diet like?
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RE: Chest Help - Apr. 28 2008 13:11:19
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DelBoy888
Posts: 908
Joined: May 24 2004
From: London
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Diet is fine mate, other body parts are growing nicely is just chest is lagging
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RE: Chest Help - Apr. 28 2008 14:01:28
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cjohn
Posts: 119
Joined: Nov. 6 2007
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What's working for me is increasing the rep range, and really concentrating on the form during chest press movements, so that the pecs are doing the work and not shoulders.
Previously I was doing roughly 8,7,6,5 reps for benchpress, I now do 12, 10, 8, 8
When I was lifting the heavier weights for less reps, I didn't realise that I wasn't activating my chest enough during the exercise - I think I was more focused on trying to lift ever heavier weight. When I was shown back-to-basics (shoulder blades together, chest inflated, push from the pecs, slow the rep down to feel the tension, no bouncing or pausing), it was a massive difference. Mind you, could only lift 75% of what I was lifting before, but the growth started coming back immediately.
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RE: Chest Help - Apr. 28 2008 14:03:25
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carl19
Posts: 2492
Joined: Sep. 24 2006
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quote:
ORIGINAL: DelBoy888
Hi guys, just a few questions for you. This is my routine at the moment but it seems my chest is lagging and is ****ing annoying 
Workout A
A1 - Incline Bench 5x5 go with the 3x8-12 and strict gillotine imo
A2 - Chest Supported Row 5x5
B1 - Wide Grip Chins 4x5
B2 - Shoulder Press 4x5
C1 - Dips 3x5 how wide are these
C2 - Thick Bar Curls 3x5
Workout B
A1 - DB Bench Press 4x8-15
A2 - Seated Row 4x8-15
B1 - DB Shrugs 3x8
B2 - DB Lateral Raises 3x12
C1 - Curls 3x12
C2 - Close Grip Bench Press 3x12
Would you guys suggest any isolation work to help improve it?
Cheers
not my choice of routines
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RE: Chest Help - Apr. 28 2008 14:17:14
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get_bigger
Posts: 1008
Joined: Feb. 23 2006
From: guildford
Status: offline
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try slow negative and slow positive, say 6-8 sec down and up.
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RE: Chest Help - Apr. 28 2008 22:09:23
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muscleman2008
Posts: 851
Joined: Mar. 3 2008
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I would say your doing to much. But i think the amount you do is down to personal preference. i simply do:
Flat bench
Decline bench
Incline dumbells press
Cable crossovers.
Heavy weight for 6-8 reps no more than 3 sets.
Since istarted that routine my strength has rocketed.
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RE: Chest Help - Apr. 29 2008 8:56:58
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MMA Guy
Posts: 6587
Joined: Apr. 4 2006
From: Pompey
Status: offline
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how long are you into your training program?
how long have you bewen commited to a proper diet?
new starters are quick to over analyse and pick holes when they are not seeing the progress they want when all they need to do is chill and carry on with what they are doing.
if this is not you:
commit to a program for a minimum of 6-8 weeks to be able to see if there were any benefits, nothing is gained out of 1-2 weeks and trying to see if its worked.
Why have you chosen that workout plan? One exercise for chest and being ontop of a whole upper body workout is a reason why the chest will not grow IMO
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