I was wondering if I could get some imput from some of you.
It pains me to ask but does anyone want to critique my chest routine, and or give me some new ideas? I have the most stubborn chest in the world and It seems that I only get stronger and not bigger per say. Not that I am small, but am by no means large at 5'10 195. I would like to compete within the next year and and attempting to build some more mass/symmetry. symmetry being the key here as my delts and lats seem to dwarf my chest. I have multiple years of baseball and training the back and rear delts to thank for that, everything we did was pulling movements.
Anyways I almost always train with freeweights and seldom use machines with the exceptions being a pec dec for flyes, and cables.
I am kinda old school in a sense, but i feel that your stabilizers dont get involved much with machines and lets be honest getting on the cables at a gym can be a chore due to guys doing their entire lift on there( bunch of bs).
A typical chest day would look like this:
flat or incline barbell bench 2 warm up sets followed by 2 or 3 heavier working sets. I tend to sit in the 8-12 rep range.
something like 135x20 for the 2 warm ups and ascending thereafter 225, 245, 275 i may or may not depending on how heavy i go perform 2 drop sets
Dumbell flyes either decline or flat
1 warm up set followed by 3 working sets again ascending in order something similar to 40's, 45's, and 50's occassionally heavier all within 8-12 reps
The next two workouts I do are normally up in the air due to availability,
I floor press occasionally,
and I normally finish with a contraction excercise with a high rep range to achieve some nice occlusion and get some blood to the muscles.
The finisher is almost always cable flyes,scoops, or pushups.
Feel free to pick it apart and give your input,