Chest: just not growing
- 08-02-2008, 06:50 AM
Chest: just not growing
For the past few weeks i have been trying to bulk up. Doing a 4 day split:
Mon - Legs, Lower Back, Abs
Tue - Chest
Wed - Off
Thur - Shoulders, Upper Back, Abs
Fri - Arms
Sat - Off
Sun - Off
Now this has worked wonders for my Shoulders, my arms and my legs. But my Upper chest refuses to grow
I workout at home using only dumbbells at the moment so
MY chest workout is:
Incline Bench Press 12 reps, 10 reps, 8, 8
Incline Fly 12, 10, 8,8
Flat Bench Press 12,10,8,8
Flat Fly 12,10,8,8
Push ups to failure (close/mid/far)
Those rep figures are my targets. When i hit them i'll increase the weight.
Using AM's Diet tracker i've got my diet (although not ideal in term of what i consume carb wise) to a pretty constant 52%:32%:16% carbs/protien/fat split.
Every other part of my body is responding. Its just my chest that refuses to play ball.
Oh and other than Protien i only take USP Labs PowerFULL.
If anyone can suggest some ideas to wake my chest up into action (given that at the moment i don't have access to most gym equipment) ?
- 08-02-2008, 07:30 AM
Flys-press-flys (10,10,10) rest 60sec x2 trisets
Keep the fly weight light, press weight enough to complete reps for all sets (important). Moderate-quick pace - slower on the negative.
I also do a seated press/cable fly, but as you're at home flat/incline should be ok
Do this for 4-6 weeks, then switch to supersets. 12 reps for the flys, 8 for the press. Add in an extra set for total of three sets.
Ive just moved onto push-pull phase - so far this structure is working a treat for me for all muscle groups.
Good Luck mate
- 08-02-2008, 07:32 AM
08-02-2008, 07:37 AM
08-02-2008, 07:41 AM
Cheers, yeah i'm eating as much as i can. I seem to be putting on 1lb per week and (from looking in the mirror) am losing fat at the same time.
08-02-2008, 09:25 AM
Had a similar problem, I cut the flies and stuck with flat bench followed by incline dumbell press 3 sets each, it worked wonders!
08-02-2008, 10:00 AM
Also, you’re doing your chest routine the day after legs. Nothing wrong with it, but since your concern is now chest I’d suggest try switching them. Leg wo’s can be brutal, and your energy and CNS levels may not be completely recovered.
08-02-2008, 10:04 AM
08-02-2008, 10:05 AM
If you're trying to bulk, think about reducing to a 3-day split - you only grow when you're eating and resting enough. DBinMD mentioned your protein intake - what about your fats? Hope you're eating heaps of full-cream dairy and eggs.
Last edited by jakellpet; 08-02-2008 at 10:13 AM. Reason: added extra
08-02-2008, 10:10 AM
BDinMD: I'm taking in about 2200-2300 cals a day which breaks down to:
177 g protien
300 g Carbs
40 g Fat
So hitting 200g's of Protein shouldn't be too much harder, just add a shake mid morning.
08-02-2008, 10:18 AM
08-02-2008, 10:20 AM
Well i eat a 4 egg scrambled egg on toast mid-afternoon, (2 eggs, 2 egg whites) so i could always shift it to 3 eggs, 1 egg white ?
08-02-2008, 10:25 AM
08-02-2008, 10:31 AM
08-02-2008, 10:46 AM
yep, i chug down a shake immediately after my workout and take in some carbs too. Then put dinner on to eat about an hour later.
08-03-2008, 05:03 AM
My 2 cents...
Make sure your form is correct. A lot of people have a tendency to push from there hands when doing chest exercises and not from there chest.
I had the problem awhile ago and after I corrected my form my chest started growing.
08-03-2008, 06:29 AM
It does feel like my form is ok, i mean the muscles that i'm trying to target are the ones that i can actually feel getting tired (if that makes sense)
However i have noticed that sometimes a muscle in my shoulder starts to ache (Traps, middle fibre). Its a bit annoying cause sometime is happens, sometimes it doesnt and i cant figure out how on earth i'm hitting that muscle.
08-03-2008, 05:21 PM
As far as your traps go, you didn't mention what you do for upper back and shoulders, but I assume you're doing shoulder presses (which, I believe, also works your traps) but maybe not something like lat pulls. If your not you may want to give them a try for awhile and see what happens
08-03-2008, 05:33 PM
Shoulders/Upper Back is:
Arnold Press/Bent over Row (doing 8 reps max of one then straight into 8 reps max of the other)
I'm going to try a lesser incline on my incline chest press/flys tommorow, see if i still feel the odd traps ache.
08-03-2008, 06:00 PM
I'm going to be the jerk and come out and say it...
Sometimes, no matter how you diet or train, certain bodyparts may just never grow. I personally can't get my arms to grow at all. Nothing I can do about it. I've tried everything. It just doesn't seem like it's ever going to happen...with that said, I'll leave this quote:
"Ever try? Ever fail? No matter. Try again. Fail again. Fail better." - Samuel Beckett
Summary: Keep working at it!
08-03-2008, 10:24 PM
08-03-2008, 10:47 PM
08-04-2008, 03:31 PM
Well did chest today and it feels dead now
I don't think I'm getting enough carbs in though. I'm always yawning during the day and feel tired despite 8 hours sleep. And when it came to starting my work out I just about managed my first set, but my second set i had to stop half way, my arms just didnt have the energy to hold the weight!
I took an extended break (5 mins) psyched myself up, put on some music LOUD! and went at it again. Much better :bb3:
08-04-2008, 06:53 PM
08-08-2008, 10:52 PM
Bit of an odd update but tonight was my first shift back on the bar at my part time job after a 3 week holiday (i'm a university student).
I got noticeably more interest from the ladies. Also the age bracket seems to have widened. I've always had a sort of baby-faced look to me, not helped by my skinny figure. As a result i've tended to not get much interest from girls my own age (26) and instead get it from 19-22yr olds (ish) .
Tonight i got alot of looks from girls more my own age, i previously hadnt even considered because of this issue.
So far so good then Hope this keeps going. Oh and i'm up another 1lb this week.
08-08-2008, 11:06 PM
08-09-2008, 06:02 PM
Since no-one else has mentioned it, I'll point out that you're doing 4 sets, dropping from 12 to 8 reps; if *growth* is your goal, I'd recommend increasing your weight (never mentioned your poundages) until 3 x 8 is the most you can manage, then doing 10/10/however many you can squeeze out. When you can do 3 sets of 10 w/ good form & perfect control, bump to a new weight you can sweat out 3x8 with once again.
Lather, rinse, repeat.
Also: strongly agree you should be getting a rest day after working chest (personally, I work chest & shoulders same-day). And yes, your carb choices are important, but your protein is a better strategic lever: after a tough-@ss workout you've GOT to make sure your body has plenty of rest AND plenty of protein.
08-09-2008, 08:25 PM
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