Help...Chest won't grow!

[slfmade]

Hey guys,

I've recently lost about 55 lbs and about 4 weeks ago I started working on a lean bulk. My workouts have been fantastic and I've been seeing great gains in both size and strength. My problem is I've always had a very difficult time gaining mass in my chest. Friends have always been jealous of how quickly my arms, legs, shoulders, and abs develop seemingly with little effort, but my damn pec's just never get there. I realize that I've only been training for 4 weeks, but this is a problem I even had in my early 20's when I was training hard year round.

Stats:

Male
29 yrs
183 lbs
No idea on my bodyfat - top 4 abs very developed - still a little ways to go on BF reduction to see the lower. My best guess would be about 17%

My diet is where it should be.

Currently I workout my chest 1 day a week - Here is what I'm doing.

Flat Bench - 3 x 8
Incline Bench - 3 x 8
Decline Bench - 3 x 8
Dumbell Fly's - 3 x 8

Afterwords I go back and hit each one I've listed til exhaustion.

So, should I go down in reps, and up in weight? Maybe 3 sets of 5

I've made sure that my form is correct, chest forward and even exaggerated. Tried close grip and extra wide. What the hell is wrong we me...argh!

I've heard that some people just can't gain mass in certain areas due to genetics and AAS was the only way for some people to get around it. Is this true? Am I doomed? lol

Any help would be appreciated.

[Spikes89]

How heavy are you lifting and what is the amount of time you take to rest between sets? around 60-90 sec should be all you take between sets for hypertrophy.

[slfmade]

I've actually been timing it at 60 sec between sets. I lift as heavy as I can go and still complet my 3 x 8. It goes up about 2.5 lbs on a weekly basis. For instance right now I'm at 185lbs for incline press.

[Spikes89]

Try bumbing up to 4 sets, and if its still being stubourn after a few months (strength gains are WAY faster to see than size gains) try doing chest twice a week, once heavy low reps, and the second higher reps and lighter weight to just squeeze some extra work out.

[slfmade]

Do you think I should try this now? I have an extra day I could squeeze in some chest. Also when you say low reps...like 5? And when you say high reps...like 15?

I have been noticing strength gains every week, but I look funny. Arms, shoulders, legs all look big and great, but my chest...flat as board.

Should I add anything additonal to my 4 workouts listed?

Thanks for the help

[Spikes89]

maybe add in some dumbell bench too.low as in lower in general. the 8 is fine, but higher as in 12-15, just so you dont over train. Less intensity on the 12-15

[M302_Imola]

You need to mix up your chest routine. Don't do the same exercises in the same order week in and week out. I like to alternate flat and incline barbell presses...so week 1 I will start w/ flat bb and then do db incline, and then the next week start with incline bb and then do flat db. Weighted dips with an exaggerated lean (chest leaned over, not straight up and down) help a lot.

[DanB]

also dropsets might help you, ive started incoporating them into alot of workouts lately and i find them very effective

[slfmade]

Great info guys. I really appreciate it. Has anybody else had this problem...with any body part and how did you overcome it?

Thanks again.

[PecBounce]

I have a similiar problem and I have implemented chest twice a week into my split. Within the first month of doing this I can already notice strength gains. Good luck

[M302_Imola]

Great info guys. I really appreciate it. Has anybody else had this problem...with any body part and how did you overcome it?

Thanks again.

You are not alone, at some point any serious body builder has had lagging body parts. Chest use to be a lagging part for me but I learned how to train smarter by incorporating different techniques (like the one I listed above) and not overtraining. I use to do 16-20 sets for my chest and wonder why it wouldn't grow...duh, I was overtraining big time! So do yourself a favor and remember that MORE is not always BETTER!

[AdamPinard]

The whole changing routines because your body gets used to it is a myth. That's the reason why you increase the weight by 2% whenever possible - normally every 2nd workout.

If an area is lagging behind, try working the area like people have stated, twice and even three times a week. You're body will adjust and become accustomed and you will have minimal "doms".
Also your body gets stronger before it gets bigger I've realised and everything takes time to grow unless on AAS.

[AdamPinard]

Maximum of 5-6 reps, with correct form. 5th or 6th rep should be complete failure.

Calculate 80% of your one repetition max and that's how much you should be benching.

I used to make the mistake of doing drop sets, higher reps, light weights, 12-15 reps... they may work for some when really they shouldn't. Alot of studies support the 5-6 repetitions.

You may also want a longer rest than 60seconds seeing as you are doing the heaviest possible weight. 90 seconds would be ideal.

Best of luck!

[AdamPinard]

....

[M302_Imola]

The whole changing routines because your body gets used to it is a myth. That's the reason why you increase the weight by 2% whenever possible - normally every 2nd workout.

So what happens when you reach a plateau and can no longer increase the weight by any percentage? Will you grow by performing the same exercises using the same weight? I think not...this is why changing exercises is important.

If an area is lagging behind, try working the area like people have stated, twice and even three times a week. You're body will adjust and become accustomed and you will have minimal "doms".

I don't agree with the statment above as training the same body part twice or even three times per week will most likely lead to overtraining (even for those that are on aas).

Also your body gets stronger before it gets bigger I've realised and everything takes time to grow unless on AAS.

Comments in bold above

[DanB]

Maximum of 5-6 reps, with correct form. 5th or 6th rep should be complete failure.

Calculate 80% of your one repetition max and that's how much you should be benching.

I used to make the mistake of doing drop sets, higher reps, light weights, 12-15 reps... they may work for some when really they shouldn't. Alot of studies support the 5-6 repetitions.

You may also want a longer rest than 60seconds seeing as you are doing the heaviest possible weight. 90 seconds would be ideal.

Best of luck!

how do you work that out? dropsets can be done with your 6,8 or 10 RM and followed immediately by a set with 75% of the starting weight, to allow you to push to and past failure without a spotter

[lc1213]

Great info guys. I really appreciate it. Has anybody else had this problem...with any body part and how did you overcome it?

Thanks again.

I am having the same difficulty in building mass in my chest. My chest and biceps have always been a weakpoint. I seem to get bigger and stronger everywhere but my chest and biceps. I even did a cycle of test and had great results as far as gaining strength in my chest but once I was off AAS, I basically went back to where I began and haven't made any positive progress since. I also tried working out my chest 2 times a week and no difference.

[Stillstriven4sixfeet]

I love to pyrimid 4 to 5 sets every set till failure first set 12 to 15 reps then 8-10, 4-6, then max, last set strip weigjt to were I started amd burn them out. Every set I go up in weight. Honestly I feel wieghted dips with feet kicked behind you is the best for chest development but thats just my exsperiace which aint worth much

[Henryhill470]

You will see a major difference doing twice a week. I had the same issue. It won't come over night either. It took 6 months to start to see change. Take your time and it will come !

[ironbeck]

Deep dumbell bench, flys and dips

[TOkidd]

Your exercises look good, but if you're only working chest once a week, try five sets per exercises.

I think you can drop the decline presses, and keep it to 5 sets of flat bench, 5 sets of incline press, 5 sets of cable flys (IMO cable flys isolate the pecs much better than dumbell flys, and they allow you to cross your arms for extra inner chest development).

Also, try a mix of mid and low-rep sets. Something like 10/8/6/4/4. I also prefer dumbells to the bar, because of the greater range of motion. If you use the bar, switching to dumbells might help - just make sure you let the dumbells drop as low as possible during the negative portion of the rep. At the top of the positive portion, let the dumbells swivel 90* so that your palms are facing each other. Let your hands return to their original (palms forward) position as you lower the dumbbells.

Chest is also a weak point for me - it's a genetic thing; I have a narrow rib cage and slender upper torso. It actually looks strange, because I have big shoulders and lats, but my chest isn't proportionate. My current program (which I've detailed for you here) has helped me make progress, but with chest most programs look the same because there aren't that many exercises to choose from.

Good luck

[GreMos]

I was JUST about to post this as a thread. Looking for tips and what not on a routine.

[ac guy]

My best gains the last year or so have been since going back to pyramids. 10, 8 , 6, 4, and then a set of 2 with an immediate dropset to 80% of what weight I did for 8 reps.