help gaining mas in chest

[lil-SLIM]

hey I need a lil help with my chest routine, I want to gain better mass in this area its the only part of my body im really worried about right now

my routine is this...

sun
dumbell bench 4 sets of 4 or 5 reps
incline mchn 4 sets of 6 reps
decline bar bench 4 sets of 6 reps
mchn flys 4 sets 8 reps

thr
close grip bar bench 4 sets of 6 reps
mchn flys 4 sets of 8 reps
dips 4 sets till failure

[nyjetsfan86]

that thursday chest day looks more like tri's

[lil-SLIM]

so I think ill add flat bar bench on thr to get more chest in thanx for pointing that out to me

does anyone have any suggestions on my set and reps is it better to do somthing more like this?

1st set 12 reps
2nd set 8 reps
3rd set 6 reps
4rth set 4 reps

its also been suggested to me that im overworking my chest and should drop my workout to 3 sets instead of 4, any opinions on that?

those of u with good chest mass and def could u post your routine for me, thanx?

[nyjetsfan86]

the only time i do 4 sets for chest is on my very first exercise and the first set ill do very light weight about 20 x just to warm up

[MartyMcFly]

Have you tried going once a week. Giving them more rest could help

[lil-SLIM]

see Ive thought of that its just I want bigger pecs so bad its hard to get myself to stop doing em twice a week im addicted to chest workouts lol

[naturalsux]

you could be over training if your not gaining like you want.
i would try 10 sets, but make them INTENSE.

here are reasons why most people dont gain like they want on bench.
bad form, too much posterior delt involvement.
too much weight , not feeling the pecs do the work.
too many sets, super sets, or too many exercises.

[HSFootball]

Remember when you bench, you want to lower the weight slowly and not just let it fall on your chest. Take about 2 - 3 seconds to lower it and then just explode back up. This helped me gain so much.

[lil-SLIM]

any other suggestions im sure this is a topic people want to hear about

[lil-SLIM]

what if u did a short cycle and only worked out chest would your chest grow in proportion to the rest of your body?

I know thats a waste of gear but hypothetically...

[gigem]

try once a week and see how that goes and maybe switch up your routine to shock those muscles i wouldnt hit just chest myself but thats your call

[danyboy]

I found my chest was lagging so I moved my chest day to first after my rest day. this should cure your problem.
Also change up your routine, make sure you include 3 presses[incline,decline and flat] and do the bar for 3 weeks and switch to dumbells for 3 weeks.Add 2 flys to that work out [ I like to change them up ]and you should see results.
Chest is a large muscle so you realy should onely work it once a week then watch it grow.

[Ronnie Rowland]

Choose your most productive compound movement and follow up with your favorite isolation movement.

[mavsluva]

Building mass is not just about weight and repetitions. It's about training, diet and rest. You can't just do one of these and expect success at the end of the day. And another thing, you cannot be both a marathon runner and a bodybuilding at the same time. You're either bulking or cutting. You can't do both at the same time.

Building mass requires more calories than your daily maintenance calories suggests. I'd also make sure that you're allowing at least 48-72 hours of rest between your "push" days. With "push" meaning chest, tri's and shoulders.

[MFT81]

^^ spot on mavs,

[RA]

hey I need a lil help with my chest routine, I want to gain better mass in this area its the only part of my body im really worried about right now

my routine is this...

sun
dumbell bench 4 sets of 4 or 5 reps
incline mchn 4 sets of 6 reps
decline bar bench 4 sets of 6 reps
mchn flys 4 sets 8 reps

thr
close grip bar bench 4 sets of 6 reps
mchn flys 4 sets of 8 reps
dips 4 sets till failure

Personally if I dont hit chest twice/wk mine starts to lag but that thurs is not really much of a chest workout.

I would start each w/barbell bench keeping it in the 6-8 rep range.