can never get my chest bigger...suggestions?

[firsttimer22]

for years ive been struggling with chest.....

what can i do to increase that ripped center look?

[ranging1]

u ask ALOT of simple questions

whats ur current routine look like?

[firsttimer22]

ya i know i do, just wanna get the right info ...

flat bench barbell-5sets
incline bench barbell-5 sets
decline bench barbell- 5 sets
machine flyes-5 sets
incline dumbbell 3/4 sets
decline dumbbell-3/4 sets
smith maching incline barbell 4-5 sets

[terraj]

Is that one workout? Can't be....


That ripped center look you want is about genetics Bro

[firsttimer22]

ya thats one workout.....only takes a lil over an hour.....it aint over training baby....its only undereating

[ranging1]

ya i know i do, just wanna get the right info ...

flat bench barbell-5sets
incline bench barbell-5 sets
decline bench barbell- 5 sets
machine flyes-5 sets
incline dumbbell 3/4 sets
decline dumbbell-3/4 sets
smith maching incline barbell 4-5 sets

LMFAO holy shit i just feel off my chair

how old are you seriously? 17?

omg what are u doing, u clearly have NO IDEA WTF ur doing or how to train, why are u even touching steroids? when u dont even know how to train

heres u NEW chest workout,

since u just got on cycle were gonna need to wair 4 week before the testerone kicks in

rest 3 minutes between each set

weeks 1-3

chest routine
flat bench 3 sets , rep range 5-8reps
decline bench press 2 sets, rep range 6-8
dumbell chest press 2 sets, rep range 6-9
incline dumbell press 1 set, rep range 8-10

week 4
dumbell chest press 2 sets, rep range 6-8
incline bench press 2 sets, rep range 7-10
decline bench press 2 sets, rep range 6-8
flat bench 3 sets , rep range 5-8reps

week 5 till week 9
dumbell chest press 3 sets, rep range 6-8
incline dumbell press 2 sets, rep range 8-10
decline bench press 3 sets, rep range 6-8
1 set flat bench, rep range 6-8
2 sets dips with added weight, rep range 6-10

their u go, dont ask stupid questions on why this routine good, its ALOT better then yours and itll work

problem solved

[ranging1]

ya thats one workout.....only takes a lil over an hour.....it aint over training baby....its only undereating

lmfao by the looks of ur avatar, u clearly dont know

[stevey_6t9]

haha. less is more op.

[Critical Mass]

Here is what I did for chest yesterday:

Bench press: 2 warm ups. 3 sets+1 drop set.
Incline press: 1 warm up. 3 sets.
Flyes: 2 sets.

Total 8 sets.

[firsttimer22]

it just doesnt seem like i get a workout when i do like 10 sets....how long does this usually take?

[MotoLifter]

it just doesnt seem like i get a workout when i do like 10 sets....how long does this usually take?

then your intensity aint worth a sht bro. I can do 6-10 sets for and be sore for 3 days afterwards. ya gotta push man. when each set is done if your not totally spent, you aint workin hard enough.

[PT]

LMFAO holy shit i just feel off my chair

how old are you seriously? 17?

omg what are u doing, u clearly have NO IDEA WTF ur doing or how to train, why are u even touching steroids? when u dont even know how to train

heres u NEW chest workout,

since u just got on cycle were gonna need to wair 4 week before the testerone kicks in

rest 3 minutes between each set

weeks 1-3

chest routine
flat bench 3 sets , rep range 5-8reps
decline bench press 2 sets, rep range 6-8
dumbell chest press 2 sets, rep range 6-9
incline dumbell press 1 set, rep range 8-10

week 4
dumbell chest press 2 sets, rep range 6-8
incline bench press 2 sets, rep range 7-10
decline bench press 2 sets, rep range 6-8
flat bench 3 sets , rep range 5-8reps

week 5 till week 9
dumbell chest press 3 sets, rep range 6-8
incline dumbell press 2 sets, rep range 8-10
decline bench press 3 sets, rep range 6-8
1 set flat bench, rep range 6-8
2 sets dips with added weight, rep range 6-10

their u go, dont ask stupid questions on why this routine good, its ALOT better then yours and itll work

problem solved

he is asking for help so lets cut out the imature remarks

[firsttimer22]

thanks pt i appreciate it....im used to it now tho, seems like thats all rangin does on this board anyway...didnt know he was workout god

[firsttimer22]

ok then if ur suggestion around 12 sets for chest, can you tell me the suggested amount of sets for each muscle group please?

[elpropiotorvic]

Nobody can answer that... If there was a universal answer for that a lot moré ppl would be bigger... It's a trial and error thing... Some ppl respond well to very few sets.. Some others don't ... Plus everybody activities in the day to day are different ... But yeah u are deffinetly overtraining I would lower...

[eatrainrest]

increase the ripped center? genetics

[ranging1]

Here is what I did for chest yesterday:

Bench press: 2 warm ups. 3 sets+1 drop set.
Incline press: 1 warm up. 3 sets.
Flyes: 2 sets.

Total 8 sets.

^^^ thats another good workout

increase the ripped center? genetics

very true

OP u have to understand that the MORE sets you do, the more damage you cause to ur muscle fibers

hence the more food, and recovery time you need

however their is a point to where the body cannot repair the muscle in the desired time you want

doing 20 sets for chest is ridiculous, thats alot of sets for one muscle group

just think about it this way, ur doing excess of 20 sets for chest now and your chest isnt growing the way you want

have u ever stopped to think that the reason why is becuase ur doing to much?

have a look at the workout i provided for you

it follows a low rep scheme for strength and size building

the first 3 weeks are heavily focused towards ur chest, it also has the least volume becuase ur steroids havent built up in you system yet, so ur recovery at this time isnt the best

week 4 when theirs a descent amoutn the volume is slightly increased and exercises changed to give better overall development

weeks 5-10 have higher volume becuase theirs a descent amount of steroids in you system so u can recover and train hard, the exercises are also changes to give your body something new

the volume is 11 sets total becuase some people find they can do 12 sets for chest on steroids, i did 11 becuase i think u can get away with this, if you feel u can do 12 then by all means,

u dont need to do more to grow, 12 sets is more then enough while on steroids

if you cant grow with that level of volume on your first cycle then its not ur workouts that are a problem,

its your diet

as for ur questions on how many sets per muscle group i agree with eattrainrest, EVERYONE is different, and theirs no guidleine becuase everyone responds to workouts differently

i PERSONALY (not saying this exact volume will work for you becuase everyone is different) find on cycle (currently 800mg testerone cyp weekly) that this amount of volume works great for me

legs
4 sets squats
3 sets machnie squats
2 sets leg curls
2 set leg extensions

calves
3-4 sets standing calve raises

shouders (2 of the 3 deltoids)

front deltoid
2 sets dumbell shoulder press
2 set machine shoulder press

middle delt
3 sets machine lateral raises

back
2 set pull ups
2 sets fixed pull down
3 sets dumbell rows
2 sets bent over rows

rear deltoid (3rd shoulder) trained on back day
3 sets cable deltoid extensions

biceps
i cant adivse here becuase these are my trouble muscle group and they grow when they feel these days lol

triceps
3 set close grip bench press
3 sets skull crushers
2 sets lying dumbell skull crushers

chest
3 sets flat bench
2 sets decline bench
2 sets incline dumbell press
3 sets upright machine bench press
1-2 sets dips with added weight

^^^ hope that helps give you a guidline, again everyone is different

[RoidBoid]

just my 2cents

[RoidBoid]

rest 3 minutes between each set

This is wrong, im no pro but i do train and talk about training alot with very well educated bodybuilders and Pts, one thing they picked up i was doing was like you say having a break, chatting to mates for couple mins etc..

When training the body, the muscle your hitting should be hit with minimal rest... for example im taking 20sec break between sets and excersises... it keeps the blood in the muscles and will definatly improve your training. You will feel wankered when u walk outa ... give it a try

[ranging1]

This is wrong, im no pro but i do train and talk about training alot with very well educated bodybuilders and Pts, one thing they picked up i was doing was like you say having a break, chatting to mates for couple mins etc..

When training the body, the muscle your hitting should be hit with minimal rest... for example im taking 20sec break between sets and excersises... it keeps the blood in the muscles and will definatly improve your training. You will feel wankered when u walk outa ... give it a try

incorrect its been scientically proven the full muscle ATP restoration and minimum CNS recovery time between sets can take on average between 2-4 mintutes, depending on how many muscles are stimulated during the set

greater rest breaks have been shown to improve total workout intentisy during sets, meaning u can stimulate more fibers and life more weight

e.g a deadlift would stimulate more muscle then a barbell curl and therefore requires greater rest breaks

if you dont beleive me try it on any exercise

e.g take bench press for example

do 1 set to failure

rest 1 minute between set

then do another set and see how much u can lift, and see how much of a decrease their is in your strength

then try something different

do 1 set to failure

rest 3 minutes

then do another set till failure, and youll see their is alot less strength decline, and significant amount fo strength retained between sets

im am not to sure how these 2 different training protocols effect over muscle size, however longer rest breaks are proven to give greater strength gains

[MotoLifter]

i personaly have been using much shorter rest periods than i had before and am seeing some nice results. It could simply be growth from shocking the muscle with different rest pauses but it seems to be working.

shocking a muscle into growth can be done using, different exercises, poundages, reps, or rest periods, so a shorter rest doesnt seem that far out of scope.

as far as strength gains i do believe longer rest periods allow for better recovery between sets and therefore higher poundage usage.


Moto

[MayTryIt]

incorrect its been scientically proven the full muscle ATP restoration and minimum CNS recovery time between sets can take on average between 2-4 mintutes, depending on how many muscles are stimulated during the set

greater rest breaks have been shown to improve total workout intentisy during sets, meaning u can stimulate more fibers and life more weight

e.g a deadlift would stimulate more muscle then a barbell curl and therefore requires greater rest breaks

if you dont beleive me try it on any exercise

e.g take bench press for example

do 1 set to failure

rest 1 minute between set

then do another set and see how much u can lift, and see how much of a decrease their is in your strength

then try something different

do 1 set to failure

rest 3 minutes

then do another set till failure, and youll see their is alot less strength decline, and significant amount fo strength retained between sets

im am not to sure how these 2 different training protocols effect over muscle size, however longer rest breaks are proven to give greater strength gains

Well put, I couldn't imagine doing a set of dead-lifts and waiting 20 seconds or 60 for that matter

[fig]

Try neck presses for Inner Chest. Using a barbell, lower the bar towards your throat rather than your chest.

Make sure you have a spotter or if not, use the Smith!!!!!

Haven't done these in a while, think I might today since it's international chest day