better chest development

  1. better chest development


    Been lifting for 7 years..5'10 215 13% bf...any one have any good tips on increasing strength in bench..I hurt my shoulder 2 years ago and developed arthritis in it..I haven't been able to lift as much as I used to and I believe that it had resulted in minimal chest gains...just curious if anyone had any ideas or similar experiences with shoulder injuries


  2. What's your routine looking like now?
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  3. I was doing p.h.a.t but I'm taking a break from that...right now I'm doing chest/tri...back/bi...rest....shoulders/traps..legs then a day to work on lagging body parts...I do 2 weeks of heavy weights no more than 6 reps...then I switch to moderate weight no more than 8 reps for 2 weeks then switch to high volume 12-15 reps..then repeat

  4. Looks a little bit like my setup as far as the reps goes. I'm a similar size, 5"11 at 230 with a bum shoulder. Inclines suck for me.

    I kind of hit a plateu myself on bench so I started dropping the weight more often and working on intensity and reps around 10. Then on high rep days I'll go 20 and I started doing drop sets as we'll. Its been helping, but not as much as I would like.

  5. Yea I was benching 325 and I heard my shoulder pop..it sucked ha...every since then ive been stuck at 275...yea incline barbell is weak for me..if i go heavier than 205 then my shoulder starts to throb...incline db is ok..I usually get 6 reps with 90lbs. .I'll give your approach a shot..see how it goes..I used to want to just be a bulk monster ha but I'm a cop so now I just want lean gains..but still have decent size
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  6. It may help, not sure.
    There some power lifters on there that have pretty sound advice. Maybe they'll chime in.

  7. Thanks man..yea I mixed it in with tonight's chest workout...haven't benched in a few weeks so I burnt out with 185 on bb bench then got 6 reps with 265...not great but happy I got reps usually hurts my shoulder too bad...
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