Cant get chest bigger?

[joeybeeee]

I cant seem to get my chest big without gear, does that mean my technique is wrong? I use only db's and bb to lift, no machines.

[Papi93]

When you use gear does your chest routine change at all: frequency, volume, etc.?

[naturalsux]

I cant seem to get my chest big without gear, does that mean my technique is wrong? I use only db's and bb to lift, no machines.

how many set do you do? the day after are your shoulders more sore than your chest?

[canadian meat]

I cant seem to get my chest big without gear

Maybe you should hold off on the gear then and focus on proper training.

[joeybeeee]

When you use gear does your chest routine change at all: frequency, volume, etc.?

Well I havent used any gear yet. I guess its just really hard to grow it with out gear.

[joeybeeee]

how many set do you do? the day after are your shoulders more sore than your chest?

Yeah its not getting bigger, but its getting a bit toner. I do about 20 sets of chest exercises, varying btwn 8-12 reps, followed by about 12-16 tricep exercises.

Yeah my shoulders are usually more sore than my chest. Does that mean my technique is wrong? What should I be doing differently.

[-DedicateD-]

Your going to get a lot of responses that you are overtraining with 20 sets for chest and 16 for triceps. Also drop your reps to get some size. Do some sets of 3-6 reps. Leave out the majority of your isolation movements and stick to bb press, db press, varying inclines/declines

ive varied my volume from as much as 15 sets 1x per week to 3 sets 2x per week. Less is more in this case. Especially for your triceps. You hit them in almost every chest exercise, why would you do 4 or 5 more exercises??

After chest day hit tris for 3-6 sets, and make the exercises count. Do close grip bench, heavy dips as a first choice then move onto skullcrushers or heavy straight bar push down.

[jojo2002]

^agree

[joeybeeee]

i do all those exercises, except for skullcrushers and heavy straight bar push down. What are those exercises?

[Renesis]

Dude at 20 sets and 8-12 reps what do you expect? Drop that to no more than 9 sets for chest and no more than 8 reps. Heres how I work out my chest-
Warm up 2 sets (don't count for total sets)
Lbsxrep
30x10
50x10

Then I do Flat DB bench
90x6
80x8
70x10- I know this goes against the no more than 8, but since I can't get higher than 6 on the 90s thats what I do. The moment I can get those 90s up for 10 reps I switch to the hundreds.

Then Incline bench
60x8
70x8
80x6

Then Decline
70x8
80x8
90x6

[joeybeeee]

what about db flys and i gotta mix in my dips too, but that could be considered my triceps execises.

One more thing is that 90lbs per dumbell your lifting?

[-DedicateD-]

what about db flys and i gotta mix in my dips too, but that could be considered my triceps execises.

One more thing is that 90lbs per dumbell your lifting?

I can answer that for him with certainty its 90lb per db yes.

But i see you didnt believe us and had to start a thread in the workout section huh?

[Renesis]

You don't need dips on chest day. Second you want to do flys? Go for it! One week do incline bench the next week do db flys. Yes those are per db the weights. was pissed- overreacted sry.

[joeybeeee]

whoa whoa whoa, i wasnt trying to hit any nerves, i just wanted a second opinion thats all. I appreciate your help, and just so you know i did follow ya'lls advice during my workout today. It never hurts to get a second opinion, except maybe people's feelings.

And I do the dips on chest day because I also work the triceps that day.

[naturalsux]

Yeah its not getting bigger, but its getting a bit toner. I do about 20 sets of chest exercises, varying btwn 8-12 reps, followed by about 12-16 tricep exercises.

Yeah my shoulders are usually more sore than my chest. Does that mean my technique is wrong? What should I be doing differently.

yes 20 is a alot for most people. only a few can get away with it and obviously your not one of them.

i shoot for 2 exercises 4-5 sets each exercise. any more than 10 sets and i dont see grow.

not counting warm ups, i usually do 3-4 sets of 15-20 reps on machine bench press.

if your shoulders are more sore, your using too much shoulder.

you need to squeeze your shoulder blades, really tight, pull shoulders back before you grab the bar. and keep it like that the whole time.

you might need to lighten the weight to make sure you feel it in your chest.

really squeeze you chest when pushing the bar up.

practice flexing your chest throughout the day to get a good feel for the muscle.

[joeybeeee]

cool thanks for the advice, yeah lately ive been making more of an effort to squeez the chest when pushing up the bar. i