Hey whats up,
Been training for several years about 5-6 days a week.
Tried doing only compound stuff when i started.
then moved onto single body parts per day.
Lately ive in the last year ive moved onto doing doing compound movements once a month
and isolation/compounds in my daily workouts.
Right now im doing back and bi’s
chest tri’s
Shoulders/abs
Legs
Hitting everything once a week.
My chest has never really developed and i really dont know why.
Diet was a huge factor at first but i went from 75 kgs(aus) to 85. Obviously gaining muscle mass
everywhere but my chest. It just hasnt got definition like other area’s and im at end with what to do/change etc.
Read stuff like back workouts change chest, Leg workouts change chest.
So much stuff and ive stuck to training for 8 weeks… Then id change it up to something different.
Still to no avail. Rep ranges changed. Did light to heavy 10-12, 8, 7. Then did heavy 7, 8, 10-12 plus super set. I have seen chest size grow… Just not defined.
Current chst workout is
Flat db press
Incline db press
Dips
Flyes
Then after 8 weeks
Incline Press
Deline press
Cable Low Cross
DB Pull overs.
Any help, discussion would be great. Just trying to work out what i should give a shot next. To see if anything comes together
What is your weight, height, approx BF%, strength levels, and how developed are different aspects of your physique? What is your nutrition like? Do you have any pictures of yourself?
If you want real help, you have to offer real information.
Have the same problem but i think with mine the shoulders and tri’s tend to take alot of the work when pressing. Maybe this is the same for you?
I’ve had to rethink the way i press and focuss alot more on using the chest muscle to press the weight and although its still lagging i’ve seen more growth in the last two month than i have all year
have you tried pulling your shoulders blades into the bench when pressing (kinda pl style)? I find this helps aswell as doing flyes.
I think the most important thing i’ve learnt from this site though is constantly push yourself for increases in weight or reps…EVERY WORKOUT…no matter what your routine is, how much has your bench gone up in the last month or so?
Are you progressing strength wise? Have you tried more frequency with your chest? Maybe just switching exercise order and rep schemes won’t do it. You need to possibly stimulate it more often.
My diet is really good. I weigh 84 kgs. and im 5-10. I really dont know my body fat %.
I know i went from 72 kg’s to 84 in about a year. So everywhere else has gained but my chest hasnt.
Breakfast
Oats
Eggs
Protien Shake
Snack
Salad.
tuna
Tomato Juice
Lunch
200g chicken
! Can tuna
Veg, Sweet potato
Arvo
Shake
Workout
After workout protien. Chicken, fish or Beef…
Nuts, Fruit
