Stubborn Chest

[NathanSummers]

My chest is most stubborn bodypart, i just can't seem to get it to grow as fast as everything else.

I'm about to start going hard at the weights again now that my back is healed and i was thinking something like this:

Mon-Chest
Tues- Back
Wed-Arms
Thurs-Chest,Shoulder
Fri-Legs

Mon Thurs
Dumbell Presx4 Incline Pressx4
Incline Pressx4 Bench Pressx4
Flat Flyx3 Cable-Crossoverx4
Dipx3


Hitting my chest twice a week worked pretty well last time i tried it, so im hoping it works, your thoughts?

[AdamGH]

My chest is most stubborn bodypart, i just can't seem to get it to grow as fast as everything else.

I'm about to start going hard at the weights again now that my back is healed and i was thinking something like this:

Mon-Chest
Tues- Back
Wed-Arms
Thurs-Chest,Shoulder
Fri-Legs

Mon Thurs
Dumbell Presx4 Incline Pressx4
Incline Pressx4 Bench Pressx4
Flat Flyx3 Cable-Crossoverx4
Dipx3


Hitting my chest twice a week worked pretty well last time i tried it, so im hoping it works, your thoughts?

I think depends on your age. If your like my age,35, twice a week is to much imo. If you are in your early 20's i can see you getting away with it. I know becuase I used to do stuff like that in my early 20's

[AdamGH]

Thats to many exercises by the way. If you can do that many you arent pushing yourself. 16 sets should be max imo. Im usually in the 12-14 range

[NathanSummers]

Im 21 about to turn 22

Thats to many exercises by the way. If you can do that many you arent pushing yourself. 16 sets should be max imo. Im usually in the 12-14 range

If i do 15 sets on mon by thurs my chest will be able to take 9-12 sets

[Gaspari1255]

If you're hitting your chest hard enough, then you should not need to do it 2x a week.

[AdamGH]

Im 21 about to turn 22



If i do 15 sets on mon by thurs my chest will be able to take 9-12 sets

You could get away with it. To be honest though, it all catches up in the end. You will have certain areas of the body that will respond better than others. Eventually though, the slower parts catch up. It just takes time. Try hitting it once a week though and see how it goes to. Do the same setup but just shoulders on the one day.

try maybe this below...

in order:
flat bench barbell - 8-10 reps -4 sets
dumbbell incline bench - 8-10 reps - 4 sets
weighted wide grip dips - 8-10 reps - 4 sets
if you want to do more:
standing cable flyes - 10 reps - 4 sets


heavy as fk always, dont sacrifice form though!

[NathanSummers]

If you're hitting your chest hard enough, then you should not need to do it 2x a week.

Thats an opinion. One guys like Coleman and Arnold would like to debate.

I'd just do it as a bust to get over a plateu, like a 4 week cycle then go back to once a week

[Critical Mass]

When I did 2x a week I did no more than 6-7 sets on a bodypart each workout. You should spread it out over the course of a week. 6x2=12 sets,see. So if you are doing 15 sets on Monday,then u should wait 7 days. If you hit it hard enough,which u should.

[vpchill]

Try this once a week for 3-4 weeks and see how you progress
BB Flat bench - 3sets (max weight)
DB Incline - 3 sets (Max weight)
Inlcine flys - 3 sets
Dips - 2 sets - body weight 10-15reps and 2 sets weighted 8-10 reps

Those are basic moves that you probly already do, Just incorporate less reps and more weight. Rest is also needed to grow. I have a nice size chest, Not chizeled as some but nice size. Sometimes you gotta stick to basics. Less can be more in reguards to chest. I would only do Chest twice a week for maybe a 5week run throughout the year. Mainly its once a week with 7 days rest. Only you really know your body tho

[in2shape]

You could get away with it. To be honest though, it all catches up in the end. You will have certain areas of the body that will respond better than others. Eventually though, the slower parts catch up. It just takes time. Try hitting it once a week though and see how it goes to. Do the same setup but just shoulders on the one day.

try maybe this below...

in order:
flat bench barbell - 8-10 reps -4 sets
dumbbell incline bench - 8-10 reps - 4 sets
weighted wide grip dips - 8-10 reps - 4 sets
if you want to do more:
standing cable flyes - 10 reps - 4 sets


heavy as fk always, dont sacrifice form though!

Try this once a week for 3-4 weeks and see how you progress
BB Flat bench - 3sets (max weight)
DB Incline - 3 sets (Max weight)
Inlcine flys - 3 sets
Dips - 2 sets - body weight 10-15reps and 2 sets weighted 8-10 reps

Those are basic moves that you probly already do, Just incorporate less reps and more weight. Rest is also needed to grow. I have a nice size chest, Not chizeled as some but nice size. Sometimes you gotta stick to basics. Less can be more in reguards to chest. I would only do Chest twice a week for maybe a 5week run throughout the year. Mainly its once a week with 7 days rest. Only you really know your body tho

good w/o's here ^^^^^ i do :

flat db press 5 x5 method (5 sets 5 reps heavy as fark!!!!)
inc db press as above
inc cable fly 4 x 12 , 10, 8,8
weighted wide grip dips

this is more than enough 4 me .... your doing way to much in 1 w/o ..... also another tip i wouldnt do the same ex's in your 2nd w/o as you do in your 1st w/o , also id do diff reps , sets , rep speed and movements all together to constantly keep my chest guessing .....general rule of thunb , 3-5 ex's 3-5 sets and 4 hypertrophy id be doing 5-12 reps always heavy ........good luck

[nbaylot33]

I like to workout each body part 2x a week except for shoulders.
Mon/heavy chest
Fri/light chest with more concentration

mon will be like
warmup a few sets with barbell bench
3x8-10 with about 70-75% 1rm on flat bb bench
3x8-10 with same percent as above on incline db bench
2x10 on cable flyes with the pulley set on high then middle then low (total 6 sets)

Friday will be
warmup
3x12 on flat db bench concentrating on flexion
3x12 on incline db flyes again concentrating
3x12 on butterfly machine concentrating
2xfailure on dips

i've noticed a real difference on my chest also half reps have helped in the past (only going up off the chest just far enough not to use alot of triceps)

[remotely queued]

maybe have a personal trainer or someone who looks ripped at the gym critique your form? are your wrists at a 90 degree angle when you bench? might be incorporating your back too much.