would like my chest to come out more

[lordoftheoctagon]

im currently on a sus cycle and everything is growing nice execpt my chest it seems like. my current chest workout is as follows:

DB flat (warm up) 50lbsx15/ 5 sets of 8 at 80lbs
DB flys flat 5 sets of 40x10
DB incline 5 sets of 70x8
DB flys incline 5 sets of 40x10
smith machine incline 5 sets (185-200)lbs x 10
smith machine flat 5 sets of (same)lbs x10
BB decline 5 sets of 165 x10
peck deck 5 sets of 110lbsx 10
cable crossovers 5 sets of 40-50lbs x10
bent foward crossovers 5 sets of 20-30lbsx 10
DIPS 5 sets to failure
DB pullovers 5 sets of 70lbs x15.

note i only train one muscle group a day, so i blast it then hit it again next week. any ideas?

i know its alot but i get a great pump from it!

[polly56]

I'd take half those workouts away and do 3-4 sets of 5-8 reps, just my $.02

[lordoftheoctagon]

do u think im over training it?

[Slice N Dice]

do u think im over training it?

Definitely....I only do 3 different exercises for 2 sets each.

[j4ever41]

Bro that is 55 sets!!! not counting your warm-up. Do you train every muscle group like this? you need to drop most of that! stick to compund movements and use good form and personally i would perform 12 sets max and 12 would be pushing it.

[graeme87]

Bro that is 55 sets!!! not counting your warm-up. Do you train every muscle group like this? you need to drop most of that! stick to compund movements and use good form and personally i would perform 12 sets max and 12 would be pushing it.

Exactly!

Try something like:

4 sets of flat bench
3 sets of incline bench
2-3 set of flies

Hitting failure at 6-12 reps on each set (I prefer 6-10 but that's just me)

[RoadToRecovery]

im currently on a sus cycle and everything is growing nice execpt my chest it seems like. my current chest workout is as follows:

DB flat (warm up) 50lbsx15/ 5 sets of 8 at 80lbs
DB flys flat 5 sets of 40x10
DB incline 5 sets of 70x8
DB flys incline 5 sets of 40x10
smith machine incline 5 sets (185-200)lbs x 10
smith machine flat 5 sets of (same)lbs x10
BB decline 5 sets of 165 x10
peck deck 5 sets of 110lbsx 10
cable crossovers 5 sets of 40-50lbs x10
bent foward crossovers 5 sets of 20-30lbsx 10
DIPS 5 sets to failure
DB pullovers 5 sets of 70lbs x15.

note i only train one muscle group a day, so i blast it then hit it again next week. any ideas?

i know its alot but i get a great pump from it!

Oh boy - Would you believe me if I told you that this is the reason why your chest WONT grow?

Should have read my Back to the basics thread I made

[Kiki]

55 sets, OMG

[gettingthere]

simple as, 12-15 sets of good form, itl beat 55 sets of bad form any day

[PrairieDawg]

is this fake? you really do all that? shit I do 12 sets max for chest.

anything after that all you're doing is impeding you're recovery time. you get no growth out of anything after that. 55 sets could possibly be causing catabolism to your muscles!

[nbaylot33]

Definately lower it to around 12 sets. Make sure to do the proper weight and form for each exercise. Also make sure to get a good stretch with each rep. For example, on Db flat flyes I make sure to almost touch the ground with my db's to get an awesome stretch then go up to the point where the contraction is at it's highest, this keeps tension on the chest and stretches it out.

My workout looks like this:
Flat bb or db bench press 3x10
Smith machine Incline 3x10 ( I use STRICT form while doing this and never lock out)
Decline bb bench 3x10
Flat db flyes 3x10 (dont go heavy you will hurt yourself, i use around 35-40lbs)
Dips leaning forward 1x20

leave the ego at the door and do the proper weight and form and you will grow faster than somebody that wiggles their body around doing only 20 more lbs.