Needing Help Obviously! Please have Look (Chest!)

[fergie123]

So I have been looking at chest routines on this forum and I can't help but notice how everyone's is different than mine :/ Am I doing to much? I have hit a plateau for a looooong time and cant get over it. Any thoughts would be GREATLY APPRECIATED!!!

Stats:
23 yrs
6'2
180 LBS
5-7%BF
Build: Very Long waist-ed so not much weight in my legs (People think I'm 200) but do work them out hard-Chicken legs. Very vascular and lean.

My own Comments about workout problems: I see where a lot of people do DB flat bench. I never do this. I only do the incline DB and rotate it at the top to get a more "pump??" (I love that btw). Secondly, I don't know if its a timing issue w/ people on here, but my workout has many more exercises. Last, and most importantly, I'm trying to get over a plateau. Maybe I should not do so many reps and weight I can do and try and do it at higher ones i cant? I think implementing the flat DB bench will help ALOT. Also, my caloric intake has increased dramatically in the last week or so, so hopefully that will help too (after reading a bunch of forums it needed serious work). Thanks Fellas!

My Chest Work Out
Flat Bench with long bar-
135 x 5
155 x 5
185 x 5
225 x10
255 x 5
275 x 5 (I can get it once myself but need help the other 4)
185 x 10

Incline with long bar-
135 x 12
155 x 10
185 x 8

Cables:
Bend over and hit at the bottom of waist (80lbs x 10, 90lbs x 10, 100lbs x10)
Come across body for upper chest (same)
Cables on the bottom hooks and go upward (just 80lbs and 90lbs x 10)

Incline dumb bells with rotation at top
50 x 8
60 x 8
70 x 8

At the end of everyday(all at once) 50 push ups, 20 pullups, 30 dips and some ab routine.

***I am happy with how I am now, but like any competitor, I want to get better. I think my diet was way to low in quantity, but even then, I would think I would eventually get stronger no (been the same for about 6-7 months in regard to strength but much leaner as you can tell from my weight)? Its just odd I think that when primed, I can get 225 x12 but can only get 275 x2. Something to do with different muscle fibers being acted? Lastly, While my diet was probably too little, I dont want to be bulky. Rather, I want that shredded and jacked "v" look. I'm on my way there, but i cant get over this plateau! Any suggestions appreciated!!! Sorry for length, but I find success is in the details cheers

[SHANE704]

on the flat bench drop to 4 sets 8x8x6x4 find the weight that you struggle with on the last set. do flat bench with bar then incline db's for a few weeks then swap up to incline with bar then flat bench with db's.

[rickrick55]

This workout would put me in a coma. too many sets bro..Go with something more simple.

Flat bench (Dumbell or Barbell) 4x8-10
Incline Bench (Same option) 3x8-10
Incline Flyes 3x8-10
Weighted Dips 3x8-10

[fergie123]

-Yeah I figured it was a lot after looking at other peoples workouts. I guess it would also explain why I am so lean, my heart rate is always up. But even with that intense of a workout, it only take me 1hr 15min to workout. Do you guys just not work out that long or take a lot of time in between or what?

-Also, I have having such a hard time "feeling sore" ever! Is it because my body has gotten used to do the same things or is this natural and happens to everyone? You essentially just don't feel it anymore? Unfortunately our gym doesnt have very high weight dumbbells, (up to 100, which is still a lot by all means to some degree) so would that mean just do lower weight higher rep? I am so sick of being stuck on a plateau, probably diet, but I still think I should get stronger just by naturally working out hard.

-Last, while the last post said "too much, probably put me in a coma (lol)", is what I do not beneficial? Rather, is it detrimental? You can do very intense workouts, but is this in anyway hurting me getting better? Thanks fellas...

[jbran23]

-Last, while the last post said "too much, probably put me in a coma (lol)", is what I do not beneficial? Rather, is it detrimental? You can do very intense workouts, but is this in anyway hurting me getting better? Thanks fellas...

It can absolutely be detrimental if you are overtraining (which it looks like you are). More is not always better. Try trimming your routine back a bit and maybe schedule an extra off day here or there to see if it will help you get past your sticking point.

[nbaylot33]

I'm with rick that would put me into a mini coma after I stopped. Try around 12 sets for chest plus 1-2 sets for warmup before the workout. What I have done is alternate db and bb. For instance, if I did flat bench bb for 2 weeks i'll switch over to db the next two. Another thing I have come to realize is to come down as far as possible to get a good stretch in the muscle. My two favorite chest exercises are smith machine incline with STRICT form and making sure I go all the way down to the chest and not lockout at the top but keep tension on the chest; the other is flat bench db flyes. The way I do my flyes is that I make sure I almost hit the ground with the weights and come up to where I feel the most contraction. This has really helped stretch out my chest ( please dont try this with heavy weight, i use 35-40 lbs on this and I can bench 365x3) leave the ego at the door and do all exercises with the proper weight and form.

My routine looks like this
Flat BB or DB bench 3x8-10
Incline smith machine 3x10
Decline BB bench 3x10
Flat DB flyes 3x10
Dips leaning forward 1x20

Switch up BB with DB sometimes it helps with stabilizers.

[FireGuy]

-Yeah I figured it was a lot after looking at other peoples workouts. I guess it would also explain why I am so lean, my heart rate is always up. But even with that intense of a workout, it only take me 1hr 15min to workout. Do you guys just not work out that long or take a lot of time in between or what?

-Also, I have having such a hard time "feeling sore" ever! Is it because my body has gotten used to do the same things or is this natural and happens to everyone? You essentially just don't feel it anymore? Unfortunately our gym doesnt have very high weight dumbbells, (up to 100, which is still a lot by all means to some degree) so would that mean just do lower weight higher rep? I am so sick of being stuck on a plateau, probably diet, but I still think I should get stronger just by naturally working out hard.

-Last, while the last post said "too much, probably put me in a coma (lol)", is what I do not beneficial? Rather, is it detrimental? You can do very intense workouts, but is this in anyway hurting me getting better? Thanks fellas...

My chest workout takes 20-25 minutes.

[fergie123]

Wow, 20-25 min!? lol Thats usually what I do just on the Bench and Incline alone... I really really really (emphasizing really lol) apprecaite all your imput for those who contributed. I will trying doing some of the things you all suggested and see what happens. If someone would take the time, put in weight values as to what they think I should do? This may be asking to much, but I only ask because like one person stated, "check your ego at the door" and I have no problem doing that. In fact, most of the excersies I do is from listening to others advice. So in regard to doing little weight, I have no problem whats so ever with that.

Few other things if peoples dont mind:

I do (theoretically):
Monday:Chest
Tuesday:Bi's and Tri's
Weds: Back and a bit of shoulders
Thurs: Squat, leg press, a bit more shoulders
Fri: Back at chest...

- I never really take a full day off. I love working out in that I just have to stay active. is working out 2 groups a week bad for you or not helping? Everyone of these workouts last about an hr. And if this is something I am able to address workout by workout I would be more than thankful.

-Two additional notes: A lot of what I do and the way and method I workout is because I used to workout with a monster (Took every AS under the sun) weight probably 280lbs doing like 315lbs vertical press behind his neck, no shit... And the other person I worked out with for a while is who I wanna mirror. He's a black guy just a hair taller than me just shy of 6'3, weighs 186 when he fights and I swear he looks like he's 220. The other guys juiced, the black guy is a freak of genetics (his dad was a professor fighter). So I just kind of made my own workout based upon these two people.

-So if someone could put together a chest routine with numeric values in ill give it a shot for 2 weeks and see if I like it. Like the saying goes, if its not broken dont fix it. I like how I am, but I would like to get bigger and stronger and be bigger but keep same build. lol, wanting to have look of 186lbs guy. I have good genetics as well so that helps. So in regard to chest, I can bench 225 x 12's primed and get 275 lbs x 2 primed. So people (generally) have been saying do 4 x 8 .... So where to start? What warm up?...need similar advice with incline...

-I seriously can not thank you all enough. You have no obligation or reason to help me but you all chose to and thats really appreciated. Thanks in advance for those of you who respond with valuable and deeply routed knowledge (for the love of god someone dont post shiit they have no clue what they are talking about lol). Thanks again!!!

PS. If this chest workout is too much, I cant wait till I'm asking about my back lol... Cheers

[fergie123]

Few additional notes:

-I am not taking any Anabolics. Just working out with pre-workout drinks (No-Explode, Jack3d, or SuperPump,etc).

-Also they 186lb guy I was referring to takes NOTHING. He fights at 186 so is comfortably 192-194. I watch him rep out 340 likes its a joke. Its remarkable to watch actually...

-Additionally, I also play basketball ALOT. So Ill either play before or after the gym lifting so my cardio is ALWAYS up (Lol I sound like I must be an adrenaline junkie for having so much energy but I just love lifting and playing sports)

-Last, regarding diet. I read about 3 weeks ago that my caloric intake was waaaaaaaaaay to low. But my current life style does not permit be to eat solid food all day like some are able to. So, I havent added up my calories but I eat almost the same thing everyday. I know its far from perfect but if its "alright" then dont waste your time correcting me.

Breakfest: 4 egg whites, 3 eggs, as much of it can fit on a plain bagel (lol) with honey and piece of cheese and shake (consist of: 1 scoop of Whey Protein which is 100 calories, 18grams of protein and 4 scoops of this other protein (i think its a mass gainer) which = 640 calories, 50 grams protein, with an entire banana, 3 strawberries, and a huge spoon of peanut butter


Snack: 2 rice cakes with peanut butter and honey

Lunch: Turkey Sandwhich on wheat

Snack 2: Peanut Butter and Jelly about hr before workout
-Take No-Explode

Workout

-After workout have same shake as above

-Dinner is either a steak and potatoes or Chicken and veggies

Right before I go to bed--> another huge shake (same above)

*** Im only 178-180lbs at 6'2... AHHHHHHH help!!!

[j4ever41]

im to lazy to read all your post,lol,but yeah you need to cut back on that,i would suggest trying declines 3-4 sets and dip 3-4 sets ( feet back,chin tucked) and this is once a week,try that 1 month and go from there,are you saying you do the pushups,pullups and dips after everywork or after chest? in any case you need to cut that out,i know you like to be in the gym but you need rest days at 3-4 days a week,make sure you got a good diet,go to diet forum and read the stickies and post up a diet with your stats and goals,peeps will help you tweek it,this is my opinion of course.

[rickrick55]

I dont know if those were exactly splits they were using, but I cant really imagine those working. You need to think more simply..as typically with lifting, simple is better.

Try using a split like:

Day 1: Chest/Tris
Day 2: Legs/Calves
Day 3: Back/Bis
Day 4: Shoulders

I am like you in regards to loving going to the gym. If you want you can throw in 2 days of abs, but obviously not back to back days. The more you rest, the more you will grow (if your diet is in check).

Speaking of which it doesnt look THAT bad relatively speaking..you just need to get some quality protein in for your meals..

I think you need to just remember to keep your workouts simple..because from the sound of it you are doing WAY too much for your body to grow...so look around at some of the peoples workouts here in the forum and follow one or make one that will work for you.

Typically it takes me 30 minutes to do a full days workout..

Best of luck.

[fergie123]

Thanks alot Rick... If anyone else has anything to add that would be awesome. Anyway, I'm going to cut it down a bit and see what happens. Thanks again

[Arian]

For chest, I normally do Flat bench, Incline bench, Decline bench, and then cable crossovers. If I'm feeling it, I'll do pullovers for serratus and to expand my ribcage a little. And I wouldn't do decline presses and dips in the same workout, they both work your lower chest. I'm not a big fan of dips just cause I feel it's more of a tricep exercise no matter how much I lean forward. But I would say try something like this maybe...

Incline Bench
135 x 12 Warmup
155 x 12 Warmup
185 x 10
205 x 6-8

Flat Bench
185 x 10
225 x 10
255 x 8-10

Decline Bench
225 x 10
255 x 8-10

Cable Crossovers
50 x 12
60 x 10
70 x 8-10

Pullovers
60 x 10
70 x 10
80 x 10

[NVR2BIG1]

diet looks great for what ur trying to do!! Here are 2 good rules of thumb if you want some fast mass. #1- Never work out 2 days in a row #2- limit your workouts to 40 minutes time

[NVR2BIG1]

here is the chest workout I did today

low incline dumbbell press- 1 warm up set 45 lb db's 20 reps

1 set of 100 lb dumbbells for 15 reps (5-6 second negatives)

Hammer strength decline press machine- 1 set of 225 lbs x 20 reps, 5-6 sec. negatives

flat db flyes- 1 set, 40 lb db's X 20 reps


that was my chest workout today, if you know what your doing and drop all ego at the door that routine will kill you, its all about time under tension. Chest was pumped and huge today!

[Twist]

I am not going to try to read all that, but I assume you are really skinny.

If so read on, If not... don't:

You are overtraining. Drop your sets down tremendously and take one day off in between workouts. focus with compound exercises. for chest do decline, flat, and incline flyes. 4 sets of decline and three of the rest. reps 4, 4, 16. eat carbs, sleep and watch yourself grow.

Oh yeah and drop all those stimulants. You will be way better after that.