[XxGrabsxX]

My chest is decently strong I think, considering my weight (153 lbs). However, it doesn't seem to be growing, and I've recently hit a plataeu that I'm not sure how to break. Below is my workout, that I do twice a week, (3 days apart), with a few small tweaks so I don't do the SAME thing over and over...which I know is bad if u do the same stuff over and over again for long periods of time...always keep the muscles guessing!

5-7 sets of DB chest press
ladder workout:
55-12 reps(x2)
60-12 reps(x2)
65-10 to 12 reps(x1)
70-8 to 10 reps (x2)
INTENSE LADDER WORKOUT (only once a week, maybe once every other week)
55-12
60-12
65-10 to 12
70-8 to 10
65-10 to 12
60-8 to 10
55- 8 to 10

Incline Chest press:
5 dropsets,
140-8 to 12 (depending on how tired I am after 5 sets)
70-8 to 12

Flys:
5 sets-
cable cross flys 60-12 (x3) *nothing special on the weight
seated flys 45 to 50 lbs-10 to 12 (x2)

*My diet may also be a factor, I'm not sure. If anyone thinks that I should post my dialy diet then I will, but for now I'll just keep my workout posted and see what everyone says. THANKS!!

[mindstar]

well for me, I can see that you're warming up with ~80% of your top set weights...which is probably doing you no favours. On top of that you're doing 7 sets for your first execise.

I would cut that to 4-5 sets with 2 warm ups which are lighter and then 2-3 working sets which will probably be heavier because you won't be as fatigued. For my money, real growth comes from heavy weight moved well and a good diet.

as a theoretical example:
45lbsx12
60lbsx10
70lbsx8-10
75-80lbsx8

Lose the repetitive drop sets. Do one, maybe, at the end. Move heavy weight for reps in the sme manner as above, though you might skip one of the warm ups as you should already be warm.

Then hit 3-4 sets of cables OR flyes for a pump and a muscle connection.

That's it. do less to grow more.

Try it and see man. I bet it works.

[XxGrabsxX]

Originally Posted by mindstar

Try it and see man. I bet it works.

thanks a lot dudee. i tried that and found that i was able to do less sets than i usually can do, which is good b/c i don't like doing so many sets. I feel like i got a better workout too, b/c i fatigued faster and my final sets were much more challenging and tougher to fight through