Chest lagging on max ot

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    Chest lagging on max ot


    I'm doing max ot and every body part is coming along nicely and strength is quickly going up. Chest however, while it is getting stronger at a good rate, is not growing. Everything else is growing except my chest. Help!

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    Cadence?
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    Quote Originally Posted by Rodja
    Cadence?
    What does that mean?
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    Quote Originally Posted by Danimozz View Post
    What does that mean?
    Time on eccentric, concentric, and static phases?
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    Quote Originally Posted by Rodja

    Time on eccentric, concentric, and static phases?
    Im not sure I just focus on doing as much weight as I can for 4-6 reps. I just don't understand why my chest isn't growing and everything else is.
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    Quote Originally Posted by Danimozz View Post
    Im not sure I just focus on doing as much weight as I can for 4-6 reps. I just don't understand why my chest isn't growing and everything else is.
    That may be your problem. It's not necessarily how much weight you can do; it's about stimulating the muscle properly to promote hypertrophy.

    Also, what are your stats? Age, height, weight, experience, etc.?
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    21, 5'11, 184 , 3 years training 1.5 serious.

    So how can I manipulate more chest hypertrophy. My main goal is strength but I also want if to be bigger. I wanna look strong as well as being strong so I can intimidate my opponents
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    Quote Originally Posted by Danimozz View Post
    21, 5'11, 184 , 3 years training 1.5 serious.

    So how can I manipulate more chest hypertrophy. My main goal is strength but I also want if to be bigger. I wanna look strong as well as being strong so I can intimidate my opponents
    You shouldn't worry about aesthetics at all if you're an athlete.
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    Quote Originally Posted by Rodja

    You shouldn't worry about aesthetics at all if you're an athlete.
    Dude all my friends and kids on my team always make comments haha help me out please
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    Quote Originally Posted by Danimozz View Post
    Dude all my friends and kids on my team always make comments haha help me out please
    I did help you out. Who cares if someone teases you when you're winning at your sport? Your lifting should compliment your sport by addressing your physical weaknesses and imbalances and should not be catered to looking a certain way.
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    Quote Originally Posted by Rodja

    I did help you out. Who cares if someone teases you when you're winning at your sport? Your lifting should compliment your sport by addressing your physical weaknesses and imbalances and should not be catered to looking a certain way.
    Please can you just tell me how I can make my chest bigger. I want a bigger chest and always have
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    Quote Originally Posted by Danimozz View Post
    Please can you just tell me how I can make my chest bigger. I want a bigger chest and always have
    Cadenced reps, full ROM (consciously stretch/contract), drop the weight some and focus on squeezing and activating your chest through the exercise ROM. Stay heavy on your compounds but include higher reps, including all criteria just stated, on your accessory lifts. Drop sets/super sets. "Crush the bar" with your grip and squeeze it together on the concentric phase when benching. Also re-evaluate your diet and ensure your meeting requirements.

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    I wouldnt change anything. Your strength is going up and the rest of your body is growing. Eventually your chest will groW just keep getting better every workout. I'm not a fan of max ot, low reps ,low volume and low frequency. Not exactly good for optimal growth
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    The reason most people can't grow there chest is due to improper technique. I see it all the time at the gym. Guys lifting to much weight, with bad form. The most common mistake is locking out your elbows. I rarely push the bar past 10 inches from the top of my chest. Usually keep it around 8 and pump my reps 8-12 through this rom. Also a lot of guys don't know is by learning to squeeze your shoulder blades together and keeping them squeezed threw the entire rom puts maximum weight on your pecs and takes most of your shoulders out of the pressing movement. This takes patience to learn though. You have to start with a much lighter weight and work up to it. Remember it's not so much how much weight you can bench but how many fibers you can activate and stretch during the excersise. Squeeze your shoulder blades together then lie back on the bench. Try to keep them squeezed during the entire set. DON'T try to go heavy.
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    So more volume and iso
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    Quote Originally Posted by Danimozz
    So more volume and iso
    Not necessarily more volume but finding your mind to muscle connection. Chest is a tricky muscle to stimulate.
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    Quote Originally Posted by BigShadow

    Not necessarily more volume but finding your mind to muscle connection. Chest is a tricky muscle to stimulate.
    Yeah I think your right I don't feel my chest much on chest day
  

  
 

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