Chest will not grow!

[Got2bbig]

I believe i may have tried everything to get my chest to match the rest of me but it refuses to grow. Im 5'9 about 190 n around 8-9% bf. Need some urgent advice on how to get some maximal pec growth. I dont have a prob puttin on muscle until it comes to my chest. Someone has to have some secret insight or something and the help would be greatly appreciated.

[handzilla]

I hear it man. I'm in the same boat as you but I should be gettin off at the next island. One of my problems was that I was overtraining. This overtraining would lead to shoulder injuries which would keep me from training chest for 2 weeks at a time. Imagine not being able to train a muscle as soon as you started seeing an increase in strength, having to take 2 weeks off, and then start all over. I did this for about a year, which is why my chest is still lagging.

My solutions have been using different exercises each time I train chest. Somedays I'll do DB Incline instead of barbell; decline instead of weighted dips; or flat flies instead of incline. Basically I hit my pecs from each angle and then do a fly movement. Sometimes I'll finish off with my own variation of machine press. I also train heavy with 4-6 rep sets, but not every session.

My chest has definitely improved within the last year, but some of my b-building buds say that chest can never be big enough. Ha!

[Got2bbig]

Thanks alot for the tips. The only thing is that i do wut u were talkn about already. I do alot of variations of exercises and all that. I get stronger always it just seems my chest always looks underdeveloped not matter if i get stronger or not. Its mainly my lower chest in which i cant get that under cut so to speak that forms a good chest and my middle is laking as well. Maybe its just genetics or something but something has got to work.

[handzilla]

How many times a week do you train chest?

[Got2bbig]

Usually just once with around 3 diff. workouts. Sometimes if not sore ill work it out a second time but with only 1 wo with like 3 sets or so. Compound exercises i do 4-5 sets. Supportin exercises like 2 sets with maybe a superset somewhere in there.

[handzilla]

Well my man, maybe the rest of you is just so big that it makes your chest look not as big. I could also be a posture thing. But maybe you should just be patient. Some say that chest is the last thing to grow.

(Whistles to summon Bobo)

[Got2bbig]

My shoulders do kinda slump fwd but thats not the whole prob. I jus hope it finally gets tired of lookin outta place and gets off its ass and grows. Thanks for your input bro.

[jminis]

What rep range are your hitting? Whats your tempo ratio? The reason I ask is because you should be training specifically for hypertrophy both myofibullar and sarcoplasmic. It sounds like PL results, stronger with no size increase.

[Got2bbig]

On my compound exercises i do 4-5 sets starting at 10-6-4-4. Supporting exercises i do 2 sets of 8-10 reps. 2-3 min rests on compound and 60-90 sec on supp. exercises. I usually throw in a superset somewhere in there.

[Phoenix rising]

I believe i may have tried everything to get my chest to match the rest of me but it refuses to grow. Im 5'9 about 190 n around 8-9% bf. Need some urgent advice on how to get some maximal pec growth. I dont have a prob puttin on muscle until it comes to my chest. Someone has to have some secret insight or something and the help would be greatly appreciated.

Here’s a crazy suggestion: Quit training legs! No not forever but for a cycle. Look at the the meatheads strutting around the gym with impressive upper bodies but have spaghetti legs. Me thinks this might not be just a coincidence. You might want to try training legs at a maintenance level or give them some time off all together. This will give your body more opportunity for growth and repair.

[Phoenix rising]

Another thought I had:
Maybe you are going to need some more calories. You might have to sacrifice single digit body fat to pack on mass for your chest. I'm talking about lean bulking here. Would you mind bumping your body fat up in the 10-12 % range if that means packing on quality slabs of chest muscle?

[LakeMountD]

How long is the eccentric (negative) portion of your lift take? Sometimes lowering the weight but increasing the negative time to as much as 3-4 seconds can really help. Helped me for sure. I have the same problem with my chest, i dont have an upper chest really, it also has a lot to do with the fact my shoudlers are monsterous in comparison to my chest. Heavy, weighted dips are a good addition as well.

[Phoenix rising]

I did not here you mention any dips. I think that would be a great exercise for your lower chest. Middle Chest region try this out: The Synder press incorperates dumbell bench presses with palms facing each other. You start with the dumbells touching each other on your chest (palms facing each other) and you then press the dumbells up untill the elbows are extended. Throughout the exercise the edges of the weight plates touch each other. Take a short pause at the top of the lift.

[Phoenix rising]

Training frequency is another variable. I use to train my chest 1 time per week. I have found that training my chesy every 5 days is even better.

If you are training with out gear I think its time you put more thought and plan in your workouts. You are going have to do a chest routine long enough to see what works for you. Keeping a log of this will help yiou go back and evaluate what works and what doesnt.

[Phoenix rising]

Insert Bobo plug: When Bobo starts taking clients again you might want to give him a shot.

[Got2bbig]

I will definitely give weighted dips and the other dumbell workout a try adding in more sec on the negative portion of my workouts. My shoulders are also big compared to my chest which may contribute to my uneven look. Do yall think that heavy barbell or dumbell lifts would be better for my main compound lift to get maximal growth? Thanks for all yalls help so far.

[Phoenix rising]

I will definitely give weighted dips and the other dumbell workout a try adding in more sec on the negative portion of my workouts. My shoulders are also big compared to my chest which may contribute to my uneven look. Do yall think that heavy barbell or dumbell lifts would be better for my main compound lift to get maximal growth? Thanks for all yalls help so far.

I would go with dumbell presses and to more specific incline dumbell presses with the incline set aprox 30 degrees. I would quit doing any type of shoulder presses if you are currently doing them. Concentate on the lateral and posterior delts. If you are slumping foward with your posture you might want to take a tricep rope and attach it to a low pulley. Set the pulley chest high and row it to your neck. Take a brief pause and realy concentrate trying to squeeze your shoulder blades together.

[Got2bbig]

Sounds good so i think im gonna go with incline dumbell press 5 sets 4-6 reps, snyder press 3 sets 8-10, and weighted dips 3 sets 8-10 reps. Ill start workin chest once every 5 days as well. If you think i should add or take away anything just let me know whatcha think. Again thanks alot bro.

[handzilla]

Go ahead and throw some decline flies in there since your main focus is your lower chest.

[LakeMountD]

Sounds good so i think im gonna go with incline dumbell press 5 sets 4-6 reps, snyder press 3 sets 8-10, and weighted dips 3 sets 8-10 reps. Ill start workin chest once every 5 days as well. If you think i should add or take away anything just let me know whatcha think. Again thanks alot bro.

I still think that kind of volume is a bit high for once every five days especially if your going to be doing slow controlled movements. Remember keep the negatives to a MINIMUM of 3 seconds and dont cheat them. Keep your shoulders pinned back sot that your using your chest more. A downfall of a lot of people , including myself, is having your shoulders take over in the movement.