Help with chest please

[asvt]

My chest is the hardest part of my body to develope and it takes me 2-3 weeks to be able to increase the weight now I have had a real problem with my chest in the last few months. I change my routine every 4 weeks and go up slowly in reps and weight on every exercise except flat bench press for some reason I struggle to improve on this I changed to flat DB press and slowly but surely I increases the reps every workout. But now going back to bench press (trying smith machine this time) I struggled I am slightly stronger from the DBs but still can't improve on the bench press like last week I did 3 sets bench press on the smith machine and got reps 12, 11, and 9 but today I had reps 12, 12, and 8 any ideas on how I can improve.
workout:
Chest and biceps
Flat BB bench press smith (3)
Decline BB bench press (3)
Cable flat flyes (3)
Hammer curls (3)
cable curls (3)

[the hulkster]

Gotta go heavy some brosef, I like to work through Hypertrophy down to a strength rep range and change your recovery time between sets. for example:

10 reps: 1 min break

8 Reps: 1 min break

6: 2.5 min break

4: 2.5 min break

2:


the overload is the most important thing about making a muscle grow combined with correct form, nutrition etc.

If you can't get your pecs to grow by specifically staying around the hypertrophy rep and rest range, throw in some strength training and your CSA will improve eventually,after time your will grow , bigger the muscle more potential for force production.

[asvt]

Isn't anyone else going to reply

[SMAN12b]

no need for other replies, thats your answer ^^^

Strength comes from a rep range between 2-8 mostly. So work on HEAVIER weights that cause you to almost fail during the last two reps.

Example. Flat Bench- 135 -for 8 barely getting the last two up
increase weight 155- for 6
increase weight 175 for 4

If you are almost failing on the last two reps, then you are getting stronger.
You can even try to max out for 2 reps

Higher reps (10 +) does not do much for strength, it works more muscle endurance

You must make sure you are hitting the 2b muscle fibers to make the greater gains !!!

I find that Dumbell work with chest greatly increases strength JMHO

[asvt]

Thanks

[Warrior]

Step away from the Smith machine! Seriously... I think you should focus on building up your courage a bit... perhaps you are having second thoughts about the new, progressively heavier loads. Try doing some heavy eccentric reps with a weight over your 1RM... or 5 singles followed by 5 five-rep sets... the heavy initial singles makes the 5X5 load seem light. Ya dig? Try training yourself to be more mentally focused, determined and most of all: confident.What is your current max bench press? How long have you been consistent with your training?

[asvt]

Nearly 2 years constant training and my max bench press is 120lbs for 12 reps. Not much I know but I am only 18 and find it hard to gain. I thinks i'ts good considering when I first started I could only bench 40lbs.

[Warrior]

Are you still shaky when you lift... or are your movements pretty fluid?

[asvt]

My movements are fluid

[Warrior]

Have you tried a German Volume Training like split? This can really help add mass and strength with a concurrent high-calorie diet. The method works, period. I used it in my early days, with great results in strength and muscle - once my movements become fluid. I still return to it everyonce in awhile to this day - over 10 years later. A GVT split is something everyone should experience at least once.

[asvt]

Do you have a link for it?

[Blue Eye]

I kind of had the same problem and what all the bros are saying worked very well for me.

[Warrior]

GVT

[asvt]

Thanks for all your help definately going to do that GVT workout.