Training for 2 years, Now no results has came out.

[vinh]

At first few times i went to the gym, my chest would hurt for next 3 days, my mates that go to the gym with me said "wtf, how long did that take you to be like that" i was like just 3 months.

Anways after a couple of chest workouts, my soreness went away... i tryed to eat more and do more heavy... my streght went from 55kilos bench to 80kilos bench but still i didnt feel soreness...

so after i found a beefed up guy that works at the gym, and asked him for 1 lesson, the soreness was back the next time, i was like so happy.. but then after 2 weeks of working out myself, i couldnt do it again.

So i first started off a mad chest after 3 months and now im nothing... my chest is like 80% fat now. Everytime after a workout, my chest looks bit bigger but when i lift my arms up stright, the chest dissapears. So iam guessing its all fat. and now i cant even bench 70kilos on my own.

Its pissing me off so much to the point i want to give up.

[Ermantroudt]

This might sound silly but it helped me gain 35lbs, get on a powerlifting program. The structure they provide will help you make long term gains. I am a fan of Westside (www.elitefts.com) but there are many good programs out there.

Ermantroudt

[postel]

To start with get yourself a training partener This will make a big difference.
Warm up- Light flyes or cables.
Exercise 1- Incline barbell press (really heavy, 2-6 reps)
Exercise 2- Incline dumbell fly (Heavy again)
Exercise 3- Cables (Heavy drop set)
Exercise 4- Close grip bench press (Heavy and strict)
Exercise 5- Cable push down (Heavy drop set)
Do forced reps and on the last working set do negatives as well.

This should help you. I had the same problem with my chest, just stopped growing. I could only do dumbell press and no forced reps. After three weeks of doing this programme my training buddy wanted to see me flat bench press, I got on the bench, with unknowingly 120Kgs on. Previously my best was 100Kgs for 3. I then powered out 120Kgs for 5. Pretty impressive I thought.

[xxxl83]

Ermantroudt good advice!!!!

[beelzebub]

Your best bet would be to go back to basics.....
BENCH PRESS
SQUATS
DEADLIFT
4 sets of each 12.10.8.6...........3 TIMES A WEEK.
And try to relax and don't worry so much.........

[Lost Seraphim]

I use BigKev's workout, and I get sore everytime

[vinh]

let me say something.. im a happy man. I went gym today my triceps and back were sore so i couldnt do much of bench or any other excersises, i jumped on bench and did 3 sets, 1 set of 12repx55kilos 10repsx60kilos 10x60kilos and it at the end, i felt that i could flex my chest mad and my ches is fully pumped up now like it was befor. What changed? well instead of going all the way down, i stopped and push back up ( i remember doing this when i started few month) so i guess somereason benching the bar right down to touch chest didnt work for me, so now on its 70% down and not 100% down to touch chest.

I only did 60max and my chest is fully pumped, i can image my next chest workout in 2-3days time

im a happy man now... only if my chest feels the same i did today with not pulling the bar right to chest.

[A_Nice]

Listen to Tennis God.

I started lifting not too long ago, and I really didnt have a clue what i was doing. I would wonder why some days I was sore and some I wasnt.

The key is everytime you go in VARY your workouts. Keep a main compound excerise (for instance bench press) then switch your other 2 isolation excerises every week.

One week do Bench Press, Incline Dumbells, then Cables
Another week do Benchpress, Incline barbell press, flys
Next do Dumbell Press, Dips, Cables... Whatever

I think you get the idea.. Mix it up, I GAURANTEE you will be sore.

The next most important part is to eat right and get enough rest and sleep in between workouts. Do that and there is no way you cannot grow.

[ravaz]

Are you sure your resting long enough? Sounds like your not. Maybe your diet is fucked too, who knows.

[vinh]

Yeh resting and everything is good... i done bench again half way and it doing it half way instead of fully down adn it seems its the same usual not pump/sore... so last conclusion is, it seems my forearm is somehow doing all the bench work.. so now i must workout the forearm to sore then next day hit the bench.

[THORSZ]

I agree with bellzebub.Sometimes less is more. You might be overtrained. Check out hardgainer.com & read the book. You don't want to be sore for 3 days, thats bad. Hit your chest once a week, don't do too much, keep it basic, and relax. Eat 5-6 meals a day, brief workouts, & sleep as much as you can. If you are not getting stronger on your bench, do less. Cut back until you start to get strong again. That is when you grow.