Please help with chest routine!!!

  1. Please help with chest routine!!!

    So I have been lifting for about 4 years now, and I'm somewhat satisfied with my appearance. I'm 210 lbs at around 13% bf, but no matter what I do I cannot build my chest at all, especially the middle of my chest. I put up 315 lbs for 5 reps yesterday and my chest looks like I max out at 180. Im currently doing 18 sets of chest on monday and 6 sets of chest on Friday. I have done one day a week, two days a week, three days a week chest. I have done low weight high reps, high weight low reps, ive tried dc workouts, ive tried just about everything. Any suggestions on how many days a week to do chest, and what to incorporate into a workout?

  2. What's you current split?
    M.Ed. Ex Phys


  3. What excercises & what order?

  4. Monday- Chest 14 sets, Back 14 sets Shoulders 6 sets, Cardio
    Tuesday- Bi's 15 sets, Tri 15 sets
    Wednesday- Cardio
    Thursday- Legs/Abs
    Friday- Chest 6 sets, Back 6 sets, Shoulders 3 sets, Bi 5 sets, Tri 5 sets

  5. Prefatigue shoulders and tris before chest workout. (ie do mod weight high reps which isolate them such as skull crushers and anterior/lateral raises.) Then do Heavy pec dec/flys. And stop all pressing exercises eccentrically, when elbow is in direct line with your chest. DON'T stretch fully, although this is counterintuitive, your initial motion from past 90 degrees is with ant delt. When you are at the top/extended of all pressing exercises, pull your shoulderblades off the bench, concentrating on using your chest. (This is the opposite motion of pinching a pencil with your traps when doing rows.) You can try doing presses with dumbells on the floor which will keep you from overextending.

    I would guess, though, that if you can bench that much and feel like you look weaker, it is because you are recruiting ancillary musculature ie delts and tris to do a large portion of the work. If you prefatigue them directly, more of the workload will be placed on your pecs. You won't have the 'strength' you are used to. However, your focused muscle group will be pulling more of the load.

    I had the same problem, and this change really helped.



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