Help w/ Chest

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    W13NY's Avatar
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    Help w/ Chest


    I seem to be behind in Chest than my other body parts. My weight seems to stay the same week after week and I was wondering if anyone can help me out on what I can do to up my weight but keep it in the 6-8 rep range. My workout as of right now is:

    Incline DB Chest Press - 4 Sets 6-8 Reps
    Flat BB Bench Press - 4 Sets 6-8 Reps
    Incline Flys - 3 Sets 6-8 Reps
    Pec Deck Machine - 3 Sets 6-8 Reps

    Any suggestions?

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    Switch up your routine a little bit your muscles get used to a certain program and need to be shocked and tricked into growing you often hit plateaus if you stay in the same program for a while maybe try doing dips or just switch up the reps and sets just do something to confuse your muscles.
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    do you pyramid up in weight as each set progresses? if so, thats the first mistake REGARDLESS of what people tell you.

    Warm-up properly, and use the heavier/proper weight first. i.e. don't lift too heavy and do less reps than you intended. Know the weight you want to use to get a specific amount of reps. By pyramiding up, you are pre-fatiguing your muscles before you get to the heavier weights.
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    I mix it up between Incline DB and BB each week and same with flat, and yes Bnatural I do warm up then go to my proper weight, not pyramiding. Should I add in some more sets or any new exercises?
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    Try this workout and I GUARANTEE you'll feel satisfied and confident that you'll make more progress. Like Jumpshot said, switch it up. And this is how:
    This is a routine from the books of FST-7 by hainey rambod, which starts with a compound press, then a stretch exercise, then an isolation, then a cable. The first 3 exercises are done with 1 warm up set, followed by 3 sets of the most weight you can do for 8 reps.

    Incline (or decline) press: 3 sets, 8 reps
    Dumbell flyes: 3 sets, 8 reps
    Dumbell flat presses (if you did decline for your compound, do incline dumbell press): 3 sets, 8 reps
    Cable cross-overs: ****7**** sets of 12 reps. This is the most important set and if you picked the right weight and are exhibiting the proper intensity you should only be able to hit 11-10 reps on your last 2 sets. If done correctly you should be so swole that you'll want to leave the gym shirtless. This is by far my favorite routine.
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    the above routine is a very good shock routine, but I wouldn't use it for longer than 4 weeks. Shock routines and extended set routines are a way to shock the system, but can easily overtrain if done too often.
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