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  1. #1
    Foxy Sphinx's Avatar
    Foxy Sphinx is offline Associate Member
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    Help with my chest!

    I need help with my chest, I cant get the feeling that my chest has even been worked the slightest bit by any excersise!!!@*(!$&@*($&@$ every other muscle in my body I know when its been worked cause it just wants to collapse and turn into jello, but I never get that in my chest and I could do benches forever without my chest ever feeling like that but my arms and shoulders would reach failure.

    Below is my complete workout routine and diet (its working great for every other muscle but my chest) I take every excersise to failure, and do drop sets on the last set of each excersise.

    Workouts:

    Workout 1 -

    Chest:
    Pec Dec Flye
    Flat Bench Press
    Incline Bench Press

    Shoulders:
    Shoulder Press
    Side Laterals

    Abdominals:
    Abdominal Crunch
    Weighted Side Bends


    Workout 2 -

    Back:
    Lat Pull Down
    Seated Row
    Shrugs
    Deadlift

    Triceps:
    Overhead Tricep Press
    Tricep Extension


    Workout 3 -

    Quads:
    Squat
    Leg Curl

    Biceps:
    Preacher Curl
    Barbell Curl

    Forearms:
    Palm Up Forearm Curl

    Calves:
    Calf Raise

    Rep/Set:

    monday tuesday wednesday thursday friday

    week 1: workout 1 workout 2 workout 3 workout 1 workout 2
    rest - 120 sec
    2 sets
    8-11 reps

    week 2: workout 3 workout 1 workout 2 workout 3 workout 1
    rest - 90 sec
    3 sets
    4-7 reps

    week 3: workout 2 workout 3 workout 1 workout 2 workout 3
    rest - 90 sec
    3 sets
    4-7 reps

    week 4: workout 1 workout 2 workout 3 workout 1 workout 2
    rest - 60 sec
    4 sets
    8-11 reps

    week 5: workout 3 workout 1 workout 2 workout 3 workout 1
    rest - 60 sec
    5 sets
    4-7 reps

    week 6: workout 2 workout 3 workout 1 workout 2 workout 3
    rest - 60 sec
    5 sets
    4-7 reps

    REPEAT FROM WEEK 1


    Diet (Average day)

    Workout Week Diet

    Calorie Total: 3500
    Protein gram total: 288
    Carbohydrate gram total: 575


    10:00am #1 - pre-workout meal:

    9 ounces meat or fish (0g carbohydrate, 54g protein)
    1 raisin bran muffin (35g carbohydrate, 0g protein)
    Shake:
    - 2 cups orange juice (50g carbohydrate, 0g protein)
    - 1 banana (25g carbohydrate, 0g protein)
    - 3 tablespoons honey (60g carbohydrate, 0g protein)
    - 1 teaspoon vanilla extract (0g carbohydrate, 0g protein) [for taste]
    - 1 tablespoon of hemp oil (0g carbohydrate, 0g protein)
    1 cup skim milk (13g carbohydrate, 9g protein)
    4 cups of water (0g carbohydrate, 0g protein)
    1 mens one a day vitamin tablet (0g carbohydrate, 0g protein)

    [ 183g carbohydrate, 63g protein ]

    11:00pm - Workout

    12:00pm #2 - post-workout meal:

    1 serving of n'large2 mrp (87g carbohydrate, 52g protein)
    Shake:
    - 2 cups orange juice (50g carbohydrate, 0g protein)
    - 1 banana (25g carbohydrate, 0g protein)
    - 3 tablespoons honey (60g carbohydrate, 0g protein)
    - 1 teaspoon vanilla extract (0g carbohydrate, 0g protein) [for taste]
    4 cups of water (0g carbohydrate, 0g protein)

    [ 222g carbohydrate, 52g protein ]

    3:00pm #3 - meal 3:

    1 serving of n'large2 mrp (87g carbohydrate, 52g protein)
    4 cups of water (0g carbohydrate, 0g protein)
    [ 87g carbohydrate, 52g protein ]

    6:00pm #4 - dinner meal:

    8 ounces meat or fish (0g carbohydrate, 48g protein)
    1 cup of pasta (60g carbohydrate, 0g protein)
    1 cups skim milk (13g carbohydrate, 9g protein)
    4 cups water (0g carbohydrate, 0g protein)

    [ 73g carbohydrate, 57g protein ]

    9:00pm #5 - bedtime meal:

    8 ounces of chicken (0g carbohydrate, 48g protein)
    1 cup sugar free cereal (20g carbohydrate, 0g protein)
    1 cup skim milk (13g carbohydrate, 9g protein)
    4 cups water (0g carbohydrate, 0g protein)

    [ 33g carbohydrate, 57g protein ]


    Anyways... any comments, questions, suggestions would be helpful.

  2. #2
    mekler's Avatar
    mekler is offline Associate Member
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    make sure that you have good form when benching, not only for your safetly but so you actually work the muscles you're supposed to be working. you could also try gettin some heavy dumbells and doing db presses.. that always gets my pecs feeling like they're about to pop right off my chest! lol

  3. #3
    Adrock is offline Junior Member
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    Maybe your triceps and/or other muscles involved in chest excercise are failing before your chest really gets worked. If that is the case, those muscles that are failing will eventually catch up and your chest will start getting a better work out.

  4. #4
    Foxy Sphinx's Avatar
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    All my bench presses are done with dumbells... never touched a barbell for benching once in my entire life.

    Its possible with the triceps, etc stuff... but still isnt the pec dec flye an isolation excercise? Even with that... I dont get the slightest pump feeling or anything

  5. #5
    Lostsoul's Avatar
    Lostsoul is offline Associate Member
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    When your benching, try pinning your shoulders back, i actually try and make my shoulders go into my spine, then i feel a wicked burn straight away, i used to have this problem, and my shoulders used to hurt all the time after benching, maybe it'll help you too.

    You'll use less weight, but you'll be hitting the exact muscle you're supposed to...

  6. #6
    majorpecs's Avatar
    majorpecs is offline Anabolic Member
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    Try throwing in a few sets of incline flies.....really tweek the squeeze at the top, this always puts my chest over the hump!

  7. #7
    saboudian's Avatar
    saboudian is offline Senior Member
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    I've definitely found that when it comes to chest, u really got to squeeze at the end of the movement, also don't lock out your elbows and don't bang the DBs together. I would recommend not doing 2 pressing movements in a row, put a fly or some type of cable crossover in between. You might want to throw in some dumbell pullovers at the end, hits your chest from a completely different angle. Supersetting flat press and pushups is a fun too. Just throwin out some ideas.

  8. #8
    harl's Avatar
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    I say ditch the pec deck machine and do some incline and decline dumblell flys on a skinny bench to get a real good stretch on the bottom and squeeze on the top. heavy incline presses work really good for me makes my pecs pump up like ballons.
    Last edited by harl; 12-07-2002 at 02:26 PM.

  9. #9
    tatty's Avatar
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    I HIGHLY recommend doing weighted dips with your elbows flared out as far as possible. You'll definitely get a burn from this, if not from doing bench or presses. Guaranteed!

  10. #10
    dan_hattersley's Avatar
    dan_hattersley is offline Registered User
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    I Agreed with dips

    I deffo have to agree with doing dips, I do them at the end of my chest session, 2 sets weighted so I can manage 8 reps on the first set, do the same weight second set and squeeze out 6 or 7. Then I drop the weight and do a further 2 sets, resting only 60 seconds between sets.

    On a wide grip, keep your elbows out, head down, and knees bent in, this will make sure you stay leaning forward. If you don't, and your body starts to go vertical you will take the emphasis off the chest and onto the triceps.

    Give it a try...

  11. #11
    Flexor is offline Banned
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    Why have you resurrected a 3.5 yr old thread? It didn't need responding to, its redundant. There are other open threads about the use of dips that are far more recent. The original posters no longer visit here, they won't see your advice

    GO HERE --> http://67.18.108.244/showthread.php?t=214444
    Last edited by Flexor; 01-02-2006 at 01:37 PM.

  12. #12
    dan_hattersley's Avatar
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    Oooops

    Oh yea, sorry, didn't notice the date. Stuck at work just browsing the threads, just trying to help out.

    I will take more notice in the furture.

  13. #13
    Flexor is offline Banned
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    Quote Originally Posted by dan_hattersley
    Oh yea, sorry, didn't notice the date. Stuck at work just browsing the threads, just trying to help out.

    I will take more notice in the furture.
    No problem, its excusable considering you are new to the forum layout. You must work late if you are in Shropshire! I'm in Hertfordshire.

  14. #14
    dan_hattersley's Avatar
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    work

    Yea, I work on a computer support desk looking after hotel reservation systems. Working till 10pm, quite good in some respects as I get chance to catch up on the forum. Just moved house and haven't got my broadband sorted out yet.

    Work starts 'properly' again tomorrow, managers, directors, etc are all back so can't use the internet so much then - get told off. But no work to do over this Christmas bank holiday, so that's cool.

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