[TruffleShuffle]

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) ?

[jakellpet]

Try this:

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

[jakellpet]

Oh, and at 156lbs you should be eating like Godzilla!

[Chub]

Originally Posted by jakellpet

Oh, and at 156lbs you should be eating like Godzilla!

hes right! eating tons is just as important!

[TruffleShuffle]

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.

[Knowbull]

Had a similar problem, I cut the flies and stuck with flat bench followed by incline dumbell press 3 sets each, it worked wonders!

[DBinMD]

Originally Posted by Knowbull

Had a similar problem, I cut the flies and stuck with flat bench followed by incline dumbell press 3 sets each, it worked wonders!

I was thinking the same thing, too many flies, I’m thinking 3 sets is enough. I wouldn’t go over 13 sets total for chest. Also, your protein intake is OK, but if you have a 2000 cal diet, if I did the math write, 32% of 2000 is 640cal which equals 160 grams, then I would suggest upping it something like 40grams to start.

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.

[jakellpet]

Originally Posted by DBinMD

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.

Aint that the truth? I need 2 days off after Legs/Shoulders!

[jakellpet]

Originally Posted by DBinMD

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.

Aint that the truth? I need 2 days off no training after Legs/Shoulders!

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.

[TruffleShuffle]

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.

[jakellpet]

Originally Posted by TruffleShuffle

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.

Those fat levels look a little low - if you have a blender, add in whole eggs to your protein shakes - they mix in fine and protein powder masks any taste

[TruffleShuffle]

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 ?

[DBinMD]

Originally Posted by TruffleShuffle

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.

Good, but I'm still inclined to say 200gms should be your minium and go a little higher if you can. Also, make sure you get about 30 grms of protein immediately after your wo.


good luck, let us know how things go.

[jakellpet]

Originally Posted by TruffleShuffle

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 ?

lol - never be afraid of whole eggs unless you're cutting. Try 4 - 6 whole eggs scrambled with cream and cheese after your legs workout

Good Luck mate