chest

[juice_305]

ok im able to get every body part to grow but my chest. ive done high reps lighter weights, lower reps heavy weight, 1/2hr chest days to 2hr chest days.
most chest days look like this (the only reason so many sets is thats how all my other muscles grow is with alot of sets per workout.)

bench press
(warm up) 1set 10 reps @135lbs
2set 10 reps @225lbs
3set 8 reps @245lbs
4set 6 reps @275lbs
5set 4 reps @295lbs
6set 4 reps @315lbs


incline dumbell press
1set 10reps @100lbs per dumbell
2set 8reps @115lbs per
3set 6reps @120lbs per

dumbell bench press
1set 8reps @125lbs per
2set 6reps @125lbs
3set 4reps @125

dumbell flyes
1set 10reps @50lbs per
2set 8reps @60lbs
3set 6reps @65lbs

pec deck
3 sets the stack

cable cross
3 sets the stack

so this is my normal workout if there is anything that you could think of for me to try that would be great.

[stocky121]

21 set's is a lot mate

i do 16 set's and some think that's way to much

[Booz]

i usually do no more than 12 unless i throw in some cable cross overs during the summer....................

[Timm1704]

same here. i do 12-13 sets for chest, maybe acouple more when on a cycle. a good basic routine would be incline press, flat press (one with a barbell, one with dumbbells) and then either a flying movement, dumbbell pullovers or dips

[Steve80]

Dude you have way too many sets for chest. Thats insane, waaaaayyyyy too much. People say i do too much and its nothing compared to that.

[~fuelforfire~]

i dunno steve, i do 8 sets of 8 for both incline and flat bench, then superset dips with flys which are decline flat and incline for 9 sets each

[maxmz]

you should try some dips brother!

[SnaX]

Im thinking.....

Try experimenting with new techniques..?
Maybe.. try dumbell flies? Try using a light weight first to see how well you can do this.. and to be safe.
When doing dumbell flies, take each dumbell down to your sides as far as you can without hurting yourself, but to where you know you're getting a good stretch. Then bring them up, but when you get them up, don't bring them together, keep them spaced apart. Sort of vertical to where they dont cross over your chest when they're up.. This way, you always have tension on the muscles... not letting them relax throughout your set. This should kill them. But first i recommend not using your pecs for a few days. Kind of let them chill out, then destroy them.. :P

I did this at the gym two days ago, and I ended up not being able to exert even half the force from my pecs just doing everyday things around the house etc. Sort of as if my pecs were jellloooOOoooo. it was amazing And funny :-P

[helium3]

ok im able to get every body part to grow but my chest. ive done high reps lighter weights, lower reps heavy weight, 1/2hr chest days to 2hr chest days.
most chest days look like this (the only reason so many sets is thats how all my other muscles grow is with alot of sets per workout.)

bench press
(warm up) 1set 10 reps @135lbs
2set 10 reps @225lbs
3set 8 reps @245lbs
4set 6 reps @275lbs
5set 4 reps @295lbs
6set 4 reps @315lbs


incline dumbell press
1set 10reps @100lbs per dumbell
2set 8reps @115lbs per
3set 6reps @120lbs per

dumbell bench press
1set 8reps @125lbs per
2set 6reps @125lbs
3set 4reps @125

dumbell flyes
1set 10reps @50lbs per
2set 8reps @60lbs
3set 6reps @65lbs

pec deck
3 sets the stack

cable cross
3 sets the stack

so this is my normal workout if there is anything that you could think of for me to try that would be great.

i would do all of them but break the workout into two days and you will see a difference.

[juice_305]

i've tryed low set and it does not work but since everyone is saying to lower my set i'll try it for 2-3 months.
also when you guys do lower set for chest do you go super heavy?

i was talking to a couple people at the gym and they say that its not the size of my chest thats small that its my delts that are way to big for my chest and they make them look small. but im still having trouble bring them up im also going to try and do chest every 5th day hope this helps
thanks bros

juice

[juice_305]

MAXMZ
i do dips on tricep day. would you or anyone recomend them on chest day as well or is it a waste of my time doing it 2 time in 1 week

juice

[helium3]

if i understand it correctly you are doing flat barbell bench and flat dumbbell,no need drop either one and do dips(weighted)or decline at least,if you are going to keep chest to once a week drop the cables and peck deck the flys are enough.concentrate on form and intensity.

[juice_305]

all right ill try that thanks bro

[valcon]

10 to 12 sets is all you need

[juice_305]

its all most been 1 month since this post and after taking your guys advice my chest has grow. i've been doing no more then 15 sets and going super heavy. this seems to work for me.
thanks guys
i'll see if i cant post some pics later this month.

juice