Progressing on legs but not chest

**EDCG19** · 03-29-2019, 04:43 PM

/> When I train legs/back I hit them hard and I hit chest/shoulders same way same intensity except I'm not making any real progress on my bench at all
I've been stuck on the same weight for a while now and I dont understand why my chest isn't getting stronger

Anyway, what am I doing wrong on chest or shoulders? I hit chest/triceps hard and go heavy so right now idk why my bench isn't increasing at the same rate as my squat/deadlift

I'm running nsus 5/3/1 its similar to wendlers 5/3/1 except there are a few differences where you hit heavy weights each week with no deload or dropping the weight one week out of the training cycle

**Couchlockd** · 03-29-2019, 08:37 PM

Originally Posted by EDCG19

When I train legs/back I hit them hard and I hit chest/shoulders same way same intensity except I'm not making any real progress on my bench at all
I've been stuck on the same weight for a while now and I dont understand why my chest isn't getting stronger

Anyway, what am I doing wrong on chest or shoulders? I hit chest/triceps hard and go heavy so right now idk why my bench isn't increasing at the same rate as my squat/deadlift

I'm running nsus 5/3/1 its similar to wendlers 5/3/1 except there are a few differences where you hit heavy weights each week with no deload or dropping the weight one week out of the training cycle

**EDCG19** · 03-30-2019, 02:09 AM

Originally Posted by Couchlockd

It's form.

I can 99% guarantee it.

Watch Jen Thompson bench 101, 201, 301, 401 and 501 on YouTube

You'll gain 40lb increase almost instantly in reps

That coculd be the case but idk, right now i think it has to be my training and im hitting legs too hard each week and cns is having aa recovery issue since i;ll either spend half a day sleeping or tired in the next gym session until im healed up

Thinking i need to aadd in some more volume on chest and triceps, it has to be training
I've been doing a lot of heavy rep work for my accessory work, might be time to go back to only heavy singles and triples and heavy accessory work with more less reps/higher weight

**EDCG19** · 03-30-2019, 12:51 PM

Originally Posted by cylon357

There are a lot of techniques to force muscle development. It sounds like you are looking for strength gains more than size right now. Like Couch said, form is a big factor. There may also be some other techniques you can try, like pause / explode, short range partials, decline bench, dumbells, etc. I think the first step will be identifying your weaknesses. Is it form? Is it at the bottom of the movement, top, middle or some combination of all those? Are you willing to alter your form from a flat back to an arched back or vice versa? Maybe a deload week for chest is in order. I know I always am stronger that first week after a deload week.

Whole universe of possibilities but I think you need to know your weak spots to make the best plan of attack.

I'm using dumbbels and hitting every way i can chest/shoulders/triceps but i have not really noticed any strength gains training this way
Perhaps, heavier weight smaller reps is really the key and i need to drop the accessory work since i do that at 5 sets 12-25 reps depending on the weight and i have been pushing myself even harder on upper body work. hell i have been pushing myself harder than ever before

Even if it hurts at 18-20-22 reps i know i can take it and get that 25 rep on upper body dumbbell work
Damn it feels good though, i need to get back in the gym but i just hit legs yesterday

The addiction is back/...

**redz** · 03-30-2019, 03:04 PM

I doubled up my chest workouts seems to have helped only issue is my gym only has 110lb dumbbells going to have to go back to barbell.

**Couchlockd** · 03-30-2019, 03:09 PM

Originally Posted by redz

I doubled up my chest workouts seems to have helped only issue is my gym only has 110lb dumbbells going to have to go back to barbell.

110 is only set they have?

Or they go up to 110?

If you can do more than 110s great, but ain't no way you can't get an effective to fail set with 110

**redz** · 03-30-2019, 03:15 PM

I do sets of 10-11, Im 240lbs I could push out a couple more reps. Rather go higher though not a believer in higher reps for strength and size.

**Couchlockd** · 03-30-2019, 05:39 PM

Originally Posted by redz

I do sets of 10-11, Im 240lbs I could push out a couple more reps. Rather go higher though not a believer in higher reps for strength and size.

240?!? Damn.

You gotta update that avatar man.

I've done 115 for 5. Getting them up was more work than the press. I kept almost falling over.

There's a big old dude I went to school with, bout 265, has people hand him 125s does 5-6 reps then has the same guys take them from him.

Then there's this little short black kid, about 24 years old. Maybe 190lbs. He gets 150s brings em up by himself and reps sets of 8.

I'm not saying I do 115s for sets just had to try. I preffer 80s for 15, then climb to 100s for 8.

**redz** · 03-30-2019, 05:52 PM

Yeah it’s a very old avatar pic I was 222lbs there. The only thing I would like a training partner for is to take some pics or vids of me working out lol.

**kbunyan** · 04-08-2019, 06:38 PM

Mann I am have exactly opposite problem. I am developing chest pretty good. But after my last cutting cycle I am skinnier on legs than the next chic in gym that squats. Can't get to activate quads.

**Windex** · 04-08-2019, 07:19 PM

Would agree form is most likely the issue, leading to overcompensation + stimulation from other muscle groups. Most of the people I see with proper bench press form fall into one of these categories

(1) Older men or women with more decades of lifting experience than most have pairs of socks (like Kelkel)

(2) Someone who has invested in a knowledgeable personal trainer to guide through the lift

(3) A person who does self recording that can critically analyze the whole movement start to finish.

(4) A very experienced lifting partner