[slider88]

ive been training for about a year now and ive tryed everything from really heavy weights doing 5 reps of 5 sets to 5 sets of 8-10 reps at slightly lower weights but my chest doesnt grow. i need help ive tryed pryamiding and drop sets also.

[roccodart440]

WHat is your bodyweight and max on the flat BB bench?

[slider88]

im 180lbs and my max bench is 210lbs

[roccodart440]

Originally Posted by slider88

im 180lbs and my max bench is 210lbs

I'm guessing you haven't been traning too many years. My guess would be 2-3 years?

What is your current chest/tricep routine and are you doing both on one day?

[slider88]

im 18 and ive been training 1 year properly
5 sets of pec flye
flat dumbell press
flat smith machine
incline smith machine
cable crosses

[roccodart440]

Originally Posted by slider88

im 18 and ive been training 1 year properly
5 sets of pec flye
flat dumbell press
flat smith machine
incline smith machine
cable crosses

OK lets begin soving your problem.

New excersizes you'll be doing for chest.

Day one bench
Flat bench barbell
Incline bench dumbell
Lower cable flys

Day two bench
Lower cable flys

Flat bench week one (including warmups)
95x12
135x10
155x8
170x5
185x3

Each week up the weight for the last 3 sets 5-10 pounds

Incline bench DB
4 sets of 8-12 reps

Start with a weight you can get 12 witrh andf up weight to lower reps.

up weight each week 5-10 pounds.

Low cable flys
4 sets of 15

This is merely for a pump not for growth. Form and pump and muscle concentration is much more important than weight.


Do triceps twice a weeek. ONce on chest day after chest and once mid week.

[Sparky_dustin]

You cant expect to see the growth you want with only a year of training...Rome wasn't built in a year and neither will you.

[celle76]

Hey man you are so young so you will have potential to grow with the right diet and sleep...but what I recommend is to set your routine and before you start do push-ups , in between each work out do push ups, after you finish do push ups, I am basketball player so I know how hard it is to grow.....do this for about 2 months and you will see the difference in you strength and overall apperance

[flex8706]

too many sets for chest....try doing around 13 or 14 max

[Jeff S.]

train hard in what ever routine works for you (THe above mentioned is an excellent start), eat, eat and when you are done, eat some more and I know you don't want to hear this, but be patient!! If you make bodybuilding/powerlifting lifestyle a priority, you can't help but bet bigger and stronger.