Building a Better Chest

Training Bodybuilding
1

My chest is my weakest body part. Grows slower strength-wise and size-wise than any other part. Been working the chest once a week, really killing it. Feeling the DOMS for at least 4-5 days. Question is - should I be pushing and work the chest one more time each week? Should I be doing it even if I still feel strong DOMS?

my routine is as follows:
monday - chest/back
Thursday - Deadlifts, arms
Saturday - Squats, pistols, shoulders

I’m training in Xing Yi (a style of gong-fu akin to Tai Chi) 2 times a week + training at home, so my legs work pretty hard at least 4 times a week. Back gets so more work on Deadlift and Shoulder days. Arms work on both arm/deadlift and chest/back day.

My on chest day I alternate between chest and back exercises.
Bench - 5X5
Bent-over rows - 5X5
Weighted Dips - 3st X 5rp plus one grinding set with no weight.
Pully pulldowns - 3st X 6 rp
Dumbell flies - 3st X 8-9rp
Pullovers - 3st X 10rp

Opinions?
Take note that I can’t manage to get to the gym once more every week, but was rather thinking putting more chest into another training session, or working some one-hand push ups at home…

2

[quote]the.israeli wrote:
My chest is my weakest body part. Grows slower strength-wise and size-wise than any other part. Been working the chest once a week, really killing it. Feeling the DOMS for at least 4-5 days. Question is - should I be pushing and work the chest one more time each week? Should I be doing it even if I still feel strong DOMS?

my routine is as follows:
monday - chest/back
Thursday - Deadlifts, arms
Saturday - Squats, pistols, shoulders

I’m training in Xing Yi (a style of gong-fu akin to Tai Chi) 2 times a week + training at home, so my legs work pretty hard at least 4 times a week. Back gets so more work on Deadlift and Shoulder days. Arms work on both arm/deadlift and chest/back day.

My on chest day I alternate between chest and back exercises.
Bench - 5X5
Bent-over rows - 5X5
Weighted Dips - 3st X 5rp plus one grinding set with no weight.
Pully pulldowns - 3st X 6 rp
Dumbell flies - 3st X 8-9rp
Pullovers - 3st X 10rp

Opinions?
Take note that I can’t manage to get to the gym once more every week, but was rather thinking putting more chest into another training session, or working some one-hand push ups at home…[/quote]

You dont really seem to be doing much chest work…No bench press? and are you using a wide grip on the dips? If not then you only really doing one chest exercise.

Im doing one of CT’s plans and chest and back are on the same day…it goes:

A1) Low-incline dumbbell press
1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3
75 seconds of rest

A2) Weighted pull-ups with a close parallel grip
1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3
75 seconds of rest

B1) Bench press, wide grip
2 x 10, 2 x 8, 1 x 6
75 seconds of rest

B2) 1-arm dumbbell rowing
2 x 10, 2 x 8, 1 x 6
75 seconds of rest

C1) Pec deck machine: regular reps + partials
3 x 10-12 full reps, then partials for the last half of the movement to failure, then partials for the first half of the movement to failure.
60 seconds of rest

C2) Straight-bar pulldown: low double contraction
3 x 10-12. Pull the handle down to the low position, bring it back up halfway, pull it down again. This is one repetition.
60 seconds of rest

heres the artical: Beast Building, Part 3.

hope this helps

Alex

Edit: Ive just noticed you have bench down, sorry.

3

1st: How much do you weigh and what’s your hieght?

2nd: How much are you rowing/benching?

3rd: Hit chest more often than once/week.

4

[quote]Trenchant wrote:
1st: How much do you weigh and what’s your hieght?

2nd: How much are you rowing/benching?

3rd: Hit chest more often than once/week.

[/quote]

Height: 1.70m / 5’7
Weight: 67kg
I’m rather light, but before working with weight with the same body fat I was 54kg. Weighted 72kg up until recently a went down with mostly body fat to 67 in four weeks with better eating habits.

Bent-over Row - 60kg/132lb for eight reps with strict form. Limit is still my low back.
Bench - 70kg/154lb for five reps.

Don’t laugh your asses out, I know I ain’t much. =\

5

Look everyone wants a big chest, but big chests don’t grow on small people. You need to forget about your chest and focus on building the whole foundation.

6

[quote]JamFly wrote:
Look everyone wants a big chest, but big chests don’t grow on small people. You need to forget about your chest and focus on building the whole foundation.[/quote]

It’s more upper body that’s the problem. As stated, I weigh 67kg. Been working the Deadlift for about 10 months, my RM1 is 130kg, almost twice my bodyweight. Been working the two-legged squat for about 4 months, currently doing 5rp full range with 85kg. So I guess lower body wise I’m ok.

7

[quote]the.israeli wrote:
JamFly wrote:
Look everyone wants a big chest, but big chests don’t grow on small people. You need to forget about your chest and focus on building the whole foundation.

It’s more upper body that’s the problem. As stated, I weigh 67kg. Been working the Deadlift for about 10 months, my RM1 is 130kg, almost twice my bodyweight. Been working the two-legged squat for about 4 months, currently doing 5rp full range with 85kg. So I guess lower body wise I’m ok.

[/quote]

Your upper body and lower body lifts are actually in fairly normal proportion. If anything your lower body is weak.
Work your whole body and push your weight up