chest

[Mike111]

i just walked out of the gym today. not doing gym till i get my sus. i've had this problem for ages now. my chest refuses to grow. my shoulders are taking all the effort there getting huge infact great shoulders and im happy but my chest is the gayest thing out. im benchin 90kg so about 200lbs/15 reps of per set. i havnt done my max yet. . im 176pounds and im 18 years old. every gain i see in my chest is gone the next day or two.

ive also stopped growing. my biceps tri's just stopped. i also have abs on one side of my body. really toned but the other side not so. thanks for any help

[0tolerance]

well thats definately not a wise choice..
doing sus isnt going to magically give you muscles if your not going to be dedicated enough to go to gym while you dont have your juice.
if your gaining in other areas and not your chest, your obviously doing something wrong.

the abs are just genetic, my brother has something simmilar.
id say have a major think about your diet and the way your training.
sustanon isnt going to make you gain much if you cant do the hard yards of prep.
go to the gym, work out twice as hard.. eat a propper diet and get enough rest and that should solve your problems for now.

[kaberle_15]

Your problem is probably diet related.

[Mike111]

Your problem is probably diet related.

how could that be. i dont really have a diet thou. i just eat healthy things carbs little fat protein etc. but everything else seems to be getting bigger except my chest.

[kaberle_15]

how could that be. i dont really have a diet thou. i just eat healthy things carbs little fat protein etc. but everything else seems to be getting bigger except my chest.

Your chest may genetically be inferior to other muscles but a better diet, not just eating healthy, may be the factor missing to more growth. Try to consume 1.5 grams of protein per 1 pound of body mass. You should be eating at least 250 grams of protein a day plus lots more to grow, take a look at the diet section for more diet info.

What does your chest training look like?

[Deltasaurus]

i have same problem do shoulders first so they are dead tired then do chest flyes 4-5 sets to burn out your chest a little then do your chest routine. i had the same problem.

[ray0414]

i have same problem do shoulders first so they are dead tired then do chest flyes 4-5 sets to burn out your chest a little then do your chest routine. i had the same problem.

im not sure if im reading this correctly but never do shoulders before chest, your asking for a shoulder injury. your shoulders need to be strong and ready to stabilize the heavy weight for chest exersizes.

[Mike111]

^but then i wont be able to lift as much if i do shoulders. especially incline

[stpete]

Post up your workout and we'll try to help.

[jc95605]

Ya, why are you doing 200lbsx15. you need a superset to get some more power and size. Try 225lbsx10 then maybe 245lbsx6. If you want a bigger chest, then make it work!

[0tolerance]

yea exactly what jc said, thats the way i got rid of my even smaller chest... and upsized a little.
also... what does your chest work out look like..
if its made up of like just 5 sets of flat bench, there is your problem.
i try to do 30 sets of chest exercises.

Pec flys or cable pec flys
flat bench
incline dumbell press,
45 degree decline bench press
flat dumbell press
and er... the one where u lay on a bench and bring the dumbell behind your head and pretty much touch the ground and then raise it back up so its above your head.. or Dips

[AdamGH]

i try to do 30 sets of chest exercises.

jfc! I wouldnt be recommending that on these forums. Some new person could really hurt themselves or get into overtraining easily.

[Edgar]

nutrition is more important than training.

do you have casein protein in your diet? how do you eat? what do you eat?

fixing your work out is the easy part.

[Mike111]

my chest workout includes

8 sets bench press:

60kg warm up/15reps
80kg/15reps
90kg/10-15reps x6

if i go any higher then 90kg i really struggle. when i put on 100kg i could do 3 reps before dying so i im sticking to 90 till im strong enough.

incline bench:

40kg/12reps
60kg/12reps
80kg/10-12reps x3

my shoulders support me alot so i can almost incline as much as i bench. ridiculous huh. i can incline the most out of my friends, even the ones who are on the gear, my shoulders are pretty good i think. but just mite take away from the chest growth? i dunno.


flat flys

22kg each dumbbell/10-max x6

incline flys

same thing as flat flys

machine bench press used sometimes and dips

and on occasion i fill a bag with 15kg on my back:

and do a super set
wide push ups till failure 20+ reps
then straight away wide push ups with no weight 20+
then knee push ups 20+

break then repeat another 2 times

then i do the same thing shoulder length push ups 3 sets of that and diamond/close grip 3times. i find this the most effective chest workout because it explodes my chest for a short while. no other workout does that for me. but its way to tiring i cant do it every time.

so thats basically my workout lol. thanks alot guys.

[jc95605]

I don't like your bench. If you can do 90kg(198.41lbs)/10-15reps x6, you need to up it! If you can do 100kgs (220lbsx3) then you need to stick with that. You should be doing that every workout. Thats your size right there. You should have a set that you "struggle" with for every excercise. Don't exhaust yourself to where you can only do 1 rep but 3-5 reps is gonna make you build.

[ray0414]

I don't like your bench. If you can do 90kg(198.41lbs)/10-15reps x6, you need to up it! If you can do 100kgs (220lbsx3) then you need to stick with that. You should be doing that every workout. Thats your size right there. You should have a set that you "struggle" with for every excercise. Don't exhaust yourself to where you can only do 1 rep but 3-5 reps is gonna make you build.

3-5 reps isnt really that good, from what ive read from bodybuilding books and what pro bodybuilders say, u should be able to do AT LEAST 6 reps on your own to make your chest grow. 3-5 should not be the basis of a work out, i believe i seen a ronnie coleman video last week showing him doing bench press and he says he never does less than 10 reps on the bench. anything less than 6 is to be used for powerlifting.

[TheJuicer]

Wow...you do way to much for chest. Try switching over to dumbell presses for chest. Start out with incline DB presses for 3 sets of 6-10 reps the third set should be the heaviest and the hardest. Then go to flat DB press same thing. End with flat flies. First 2 set should be progressively heavier but shouldnt go to failure. The last set is all out failure...like its the end of the world. Thats it...go home and eat!!

[Mike111]

alot of dif opinions duno which is right lol. i did chest today and my first injection, first cylce aswell. i was so pumped i did 4 reps of 100kg loll.

to mharris. my pecs are rock solid. tiny ugly f"ing things but there really hard. just the size is so small. i think because im a boxer that maybe it burns off the muscle on my chest like it does to my arms? how can i overcome this. tyson had a huge chest and he was a boxer

[Big Baller]

In all the reading I have done "6-8" should be the goal. Weights come in so many small variations that you should be able to find the correct weight. It took me 2 months to go from 200 to 220. For me personally that was a huge jump.

But Mike. Just remember that simply lifting weights doesnt build muscle. Its those last pushes that you struggle through that rip the muscle. And when you rip up the muscle.. Thats when your body rebuilds it bigger, stronger.