Chest not building the way I want to- Advice needed

[Ill-Yaz]

So I have been training for a year, maybe more and this is how it is:

I workout my chest every three days. I usually do bench press one day and DB presses the other day. One week I would do incline and the next week I would do flat.

So, lets say, Monday - 6/7 sets of flat bench press (6 reps)
Friday- 6/7 sets of DB presses on a flat bench (6 reps)

Next week- Tues- 6/7 sets of incline bench press (6 reps)
Saturday- 6/7 sets of incline DB presses (6 reps)


Lately I feel like I have hit a plateau in my chest development.

Am I doing anything wrong? Any tips on how I can vary my reps and sets?

Also note that I am having trouble increasing the weight I am able to lift for both bench press and DB press. Its like I have been lifting the same weight forever. Any way to increase the weight?

 

[LeVraiPapi]

my way of doing chest may be overworking but it works

1. Flat bench 5 sets ( 1st set light and I aim for 20, then I go up by 10-25 each set. Last set is with the 1st set weight and aim for 20 again)

2. Flat dumbell press (4 sets. Same as 1)

3. Incline (5 sets light weight)

4. Cable crossovers (pyramid sets 12-18-30 while I m dropping the weight)

5. Dips (3 sets tilo failure)

6. Female diamond pushups (3 sets til failure)


I also do like 50 pushups in AM before work cuz I work out at night. I use a variation of close and wide grips depends on the weight and exercise


Hope this helps. Vary the sets every week to challenge ur muscles. Should be fine

 

[Ill-Yaz]

my way of doing chest may be overworking but it works

1. Flat bench 5 sets ( 1st set light and I aim for 20, then I go up by 10-25 each set. Last set is with the 1st set weight and aim for 20 again)

2. Flat dumbell press (4 sets. Same as 1)

3. Incline (5 sets light weight)

4. Cable crossovers (pyramid sets 12-18-30 while I m dropping the weight)

5. Dips (3 sets tilo failure)

6. Female diamond pushups (3 sets til failure)


I also do like 50 pushups in AM before work cuz I work out at night. I use a variation of close and wide grips depends on the weight and exercise


Hope this helps. Vary the sets every week to challenge ur muscles. Should be fine

How often do you workout on your chest?

 

[LeVraiPapi]

How often do you workout on your chest?

twice a week but I go hard on one day and just cruise thru chest day 2. nothing too strenous

 

[The ADD]

6 reps not at a max weight wouldn't seem to really be enough of a factor in hitting hypertrophy.

 

[LeVraiPapi]

6 reps not at a max weight wouldn't seem to really be enough of a factor in hitting hypertrophy.

true. 6 reps is nothing for chest. Unless he was going at his max weight with each set

 

[beanz]

i read that 6-8 reps at 80% of your max is ideal for large muscle groups. how true is this?

 

[The ADD]

i read that 6-8 reps at 80% of your max is ideal for large muscle groups. how true is this?

Ideal for what is the question. For building strength most would say yes. For aesthetics the rep range calls for 10-12.

You can do both. A lot of people in here (myself included) like "routines" like PHAT which consist of body. Once you get past the beginner 5 x 5 stage its hard to stimulate growth with low reps.

 

[Jesus]

A year working out isn't shyt to see major progress especially with a mundane workout...no more than a month with that weak workout plan you got. Mix some power sets with hypertrophy sets and switch the order of workouts often.

I hit one body part directly at the most twice weekly...go to bodybuilding.com and look up some plans. GVT, 5x5, and PHAT programs. Once you learn your body you can improvise more.

 

[Diondon]

I really started to see a difference in my chest when I started doing mad pushups every day, like 200

 

[Formerly known as...]

So I have been training for a year, maybe more and this is how it is:

I workout my chest every three days. I usually do bench press one day and DB presses the other day. One week I would do incline and the next week I would do flat.

So, lets say, Monday - 6/7 sets of flat bench press (6 reps)
Friday- 6/7 sets of DB presses on a flat bench (6 reps)

Next week- Tues- 6/7 sets of incline bench press (6 reps)
Saturday- 6/7 sets of incline DB presses (6 reps)


Lately I feel like I have hit a plateau in my chest development.

Am I doing anything wrong? Any tips on how I can vary my reps and sets?

Also note that I am having trouble increasing the weight I am able to lift for both bench press and DB press. Its like I have been lifting the same weight forever. Any way to increase the weight?

Try chest once a week like everything else.

as you are struggling with growth try this:

Superset
Incline Bench-4 sets 8-10 reps
Dumbbell flys-4 sets 8-10 reps

Flat dumbbell press 4 sets 8-10 reps
Hammer press machines 4 sets 8-10 reps

Dips - 3 sets 8-10 reps
Cable Crossover 3 sets - 12-15 reps

Finish with Press ups til failure or pec dec

 

[Diondon]

This is the routine I use
instead of 15 reps I do 10

 

[Ill-Yaz]

Thanks for the feedback everyone

If I switch to 8-12 reps, how many sets should I be doing?

For example, if I want to do 3 exercises
Flat bench press,
Incline DB press
Chest flys on a flat bench

All with 8-12 reps. How many sets should I do for each exercise before it becomes overdoing it?

 

[Scientific Playa]

Once or twice a month spend all day saturday in the gym, bring your lunch, special supplements, and H2O. I used to gym with a dude that worked out about 7 or 8 hours a day on the weekend and he looked like a pro builder.

 

[The ADD]

Thanks for the feedback everyone

If I switch to 8-12 reps, how many sets should I be doing?

For example, if I want to do 3 exercises
Flat bench press,
Incline DB press
Chest flys on a flat bench

All with 8-12 reps. How many sets should I do for each exercise before it becomes overdoing it?

3-4 IMO

I would cut down the amount of rest time in between to 30 seconds to 1 minute as well.