Chest Development?

Bigger Stronger Leaner Competitive Bodybuilding
1

I have a question about how to approach my chest training. First, I’ll give a bit of background just so you know what you are dealing with.

Age:35. Weight 218. Height 6’2". BF%: Just under 10%. Training age: 12 years, 4 years with intelligence. Split training: chest and biceps, back and triceps, shoulders and traps, legs. Start out each session with a 6x6 compound movement (bench press, deadlift, military press and squat, respectively) and then work 3 more movements in the more typical hypertrophy zone (4x8, 4x10, 3x12). So, that’s a quickl snapshot of my stats and training.

OK, on to my question. My chest is lagging. I am very limb dominant and my arms and shoulders have superior development to my chest (for some reason this is not the case with my back…maybe due to deadlifting?). In an effort to correct this I tried an “experiment” this week. One day of chest hypertrophy, one day of lower-rep chest strength.

My first session consisted of 4x10 DB press, 3x12 weighted dips, 3x8 incline db press (drop sets) and 2x10, 2x8 cable crossover (two different angles). I also did my bicep workout at this time. This workout felt great and with the exception of not including my 6x6 bench press, was pretty close to a normal chest day for me.

3 days later I tried doing my chest “strength” training. My intention was to start with BB bench press, but the gym was busy. So I started with 6x6 dips, bw+135lbs. Felt good. Then went to BB Bench. My intention was to do 8x3 with 275lbs. First set felt terrible. Second set was a real struggle. Dropped ten pounds to 265. Awful. Dropped to 255. Finished set 7 and I was done. Tried squeezing out one more set with 225. Did one rep and my shoulders were screaming at me.

I was intending to finish up with 5x5 on incline DB press. Couldn’t even get through a warm up set. I was just done.

So, obviously this strategy didn’t work for me. Any suggestions on a strategy that might work. Should I do a hypertrophy day and a light day instead. Stick to chest just once a week? Try HSS-100 for chest?

Happy to give any info I may have left out. Thanks for any advice.

2

I’d say your second approach may have just been too much volume, something you may need to work into.

Try 8x3 BB and like 2x6 heavy dips
3 days later your typical high rep chest session

Or maybe try DB benching 5x5 w/ like 2 sets of 12 flies, 3 times per week.

You are definitely more experienced than I am, these are just vague suggestions to perhaps possibly get your brain jogging.

3

I’m no expert and I’m sure you’ll answers from more qualified people, but it sounds like pre-fatiguing might be something that would work well for you.

4

[quote]daneq wrote:
I’d say your second approach may have just been too much volume, something you may need to work into.

Try 8x3 BB and like 2x6 heavy dips
3 days later your typical high rep chest session

Or maybe try DB benching 5x5 w/ like 2 sets of 12 flies, 3 times per week.

You are definitely more experienced than I am, these are just vague suggestions to perhaps possibly get your brain jogging.[/quote]

Yup, had to be too much volume. And add in the fact that my joints just couldn’t handle it.

So are you suggesting strictly doing a 5x5 DB chest press and 2x12 flies 3 times a week and nothing more for chest?

5

I had problems developing my chest until I improved my form. My shoulders got huge quick and my chest lagged.

You have to concentrate hard on that mind muscle connection. Squeeze your shoulder blades together, push your chest out, really try to focus on lifting with your chest.

  • Adam