Its a new year

[Arms]

5'8''
185lbs
18.5'' arms
32'' waist
42'' chestforum 1.bmp

forum 2.bmp

forum 3.bmp

forum 4.bmp
16'' neck
24'' thigh
15'' ca
bf% NA
Ive been working out steady for the past 8 years. I lift hard mostly 5 days a week. I do mma 2-3 times a week. My diet is getting better. I am always hungry.
Bench 385lbs for single
Dead lift 405
Squat never max just 315 for reps
Any advise on diet and workouts would be appreciated.

[UncleD]

you need to hit legs harder if you bench 385 and squat 315
lookin solid though welcome!

[FireGuy]

you need to hit legs harder if you bench 385 and squat 315
lookin solid though welcome!

In his defense he says he reps on squats with 315.

[Arms]

I cant seem to put mass on my chest. I lift like crazy on chest day but it doesnt grow like the rest of my body. Anything I could add to my workout to help.
flat bench:135x15
135x15
225x20
275x12
315x10
315x8-10
315x6-8
275x10
225x20
135 to failure
Incline press:
225x10-15
225x10-15
225x10-15
225x10-15
135 to failure
Decline press:
225x15
225x15
225x15
225 to failure
Fly machine: 190x15
210x15
230x10-12
230x10-12
170 burnout

[D7M]

Welcome.

So, what exactly are your goals?

[FireGuy]

WAY WAY WAY too many sets for chest.

[Arms]

My goals? Be strong and I would like to keep my size just want to be more cut. I would like my chest to be thicker on top. Would less set help me grow?

[GT2]

EASE UP on the chest routine, no WONDER you're not growing!

Aim for 12 sets:
Flat x 3 sets
Incline x 3 sets
Flyes x 3 sets
Decline/dips x 3 sets

MAYBE THEN your chest will grow

[M302_Imola]

From the pics your waist looks larger than 32" (not trying to be a dick). Are you measuring around your naval or basing it on pant size?

[Matt]

Looking good, I would say your bf is around 20%+, but you have a good base to work with..

[Arms]

your right I was doing pants size. I measured and its 34 around my naval.

[mrmmonster]

mate that chest day is awful!!! wats with all the high rep sets, was there like 9 sets there?? most with 10+ reps??
no wonder it wont grow mate...
lower the volume, get some intensity back into ur trainin.,.. half if not more of those sets will be a total waste!!
no need for 20 rep warm up sets either mate...

[Arms]

I did my chest workout today,
135x10
225x10
275x10
315x5 for 3 sets

Incline did 4 sets of 225x10
Decline 4 sets of 225x10
Flys 3 sets 230x10

Since I cleaned up my diet I cant seem to lift the weight I usually do. I did this chest workout today, feel alittle different like I didnt get a good workout. But if this is what works I will do it.

[mrmmonster]

u just said it dint feel right!! so how can u say that if this is what works you'll stick with it??
still too much volume in my opinion mate but i prefer lower volume/ higher frequency/higher intensity trainin..
good luck mate but i reckon u get ur routine sorted and somethin cemented down as ur staple template.. 17 sets for chest is far to much if u ask me! unless ur on a decent cycle and recover extremely well...

[M302_Imola]

your right I was doing pants size. I measured and its 34 around my naval.

It's all good bro, 34 is my waist measurement at this time as well. I have to buy 34's in pants because my legs and ass are pretty muscular.

[Arms]

I cant remember the last time my chest got sore or tight the day after a workout. Even with all the sets I would do. I always feel that if my muscles are sore the next day I had a good workout.

[mrmmonster]

drop the volume, increase the intensity mate!!
just seems like ur doin a bunch of sets for the sake of doin a bunch of sets!!

[GT2]

drop the volume, increase the intensity mate!!
just seems like ur doin a bunch of sets for the sake of doin a bunch of sets!!

I'm with you 100%.

I'm surprised why you didn't take my original advice posted above?

You complain that your chest doesn't grow, I gave you a solid chest routine with high intensity and low reps, and yet you still went ahead and did a high volume chest workout. If you don't want advice, don't complain

[mrmmonster]

i'm with you 100%.

I'm surprised why you didn't take my original advice posted above?

You complain that your chest doesn't grow, i gave you a solid chest routine with high intensity and low reps, and yet you still went ahead and did a high volume chest workout. If you don't want advice, don't complain

lmao
x2

[Arms]

My 3 sets? should they be 8-10 reps or lower like 5-6 reps?