[Q8i]

Hi guys.. i need your help on a good chest workout .. i am confused on doing alot of sets (25-30) and less sets (19-25) on chest and i have been struggling to make my chest bigger.. i have a tear drop shaped chest and its a bit flat .. i've tried everything...dumbells barbells cables machines.. and still no growth .. i have a wide and flat chest .. any help will be appreciated

[Kirk]

low red high weight 14, 12, 10, 8 split.

try db exercises flat/incline presses and flyes
cable flyes, pec dec, etc... but 14 (warm up) 12, 10, 8 split.

[musclemaniac uk]

i suggest doing no more than 15 sets in total for major muscle groups, 25 sets is way too much imo, unless ure juicing. i usually do 15 sets for major muscle groups and 10 sets for smaller ones. my current chest routine is flat barbell bench 5sets x 5 reps, incline DB flyes 5sets x 5reps, dips 5sets x 5reps. 2 warmup sets are done first on flat bench 15,12 reps.

[under construction]

it seems like a lot of sets, my basic workoutis 5sets flat after warm up and 5 incline and then 4 sets of either flies or cross cables the flies and cross cables arent hard working sets they are mostly for the stretch. As far as flat and incline i will start incline one WO and start flat the next alternating between DB and BB. I try to stay basic and heavy. my upper chest you can see in my avatar and lower is slightly larger than that.

[roccodart440]

WHat is your current chest workout and vbe sure to include the actual weight you are lifting per set.

[Q8i]

Hey thanks for replying all...i have been doing a mix of high and low sets according to the day of the week..i train chest 2 times a week.. first day i train all DB..Incline DB..flat DB .. Decline DB then flat flyes incline flyes cable pecdec then dips.. i usually switch dips to pullovers according to how i feel that day.. i do one warm up on my first exercise .. 12 reps with light weight..then i go for my first set .. usually every exercise i do 3 sets with 12-10-8 reps and on the dips i try to go to failure with 3 sets.. i dont lift very heavy i max out on DB using 85 lbs.. on my second chest session i do all BB .. starting of with flat BB then incline BB then decline BB .. after that i go to pec dec .. cable cross overs but i do it from the bottom to the top .. straight bar pullover and thats it .. also here i do 3 sets 12-10-8 and i warm up on my first set..i max put at 220 lbs .. i try to keep it fairly light and focus on the movement...hope this helps roccodart440
peace..

[gym_addict]

flat bench x 4
incline bench x 4
weighted dips x 4
pullovers or flys x 4
rep ranges 8-10 or pyramid 12-10-8-6

[auburnman1]

i know this guy at my school who is huge, and he does a ton of weight with very low reps. He does usually 6 to 8 reps 4 times. And i have started doing this, and it has improved my size alot more than higher reps.

[skb_chris]

auburnman1

what others do may not work for you, but if it feels right keep going.

develop good strength first, good form, and increase weight every week.

[roccodart440]

Training chest two times per week is great if you can handle it. I've been doing it for a while now and it has really packed some pounds on to my bench and also some size on to my shulder. chest and tries. 9it's important you are setting up this split correctly so Kudos to you for seeking advise.

Day one.....I like the idea of all dumbells. These are great for stabilization development and definitly will pack on some size and functional strength. YOu ned to drop the declines though. They are like pissing into the wind. Do the flats 1st, then incline, then flys. Drop the dips. DOing pullovers is good though. You might want to warmup a little more warmup before that 1st set. 85 pound dumbells aren't exactly light. How many reps can you get with those?

DOing BB on the 2nd day makes sense. The thing is on your 1st day you are concentrating on chest so the 2nd day you need to switch up the movement. Merely going to BB isn't enough. Again, drop the declines and in all honesty i'd drop the inclines on this day. I would also drop the pec dec unless you go very light and I mean very light more for stretching and recovery. I would concentrate more on triceps on this day. CLosegrip and assistance excersizes after that. No reason to do pullovers again on this day. You are weak on the BB. YOu need to frop the reps aittle. Work up in sets of 5 untill you fail to get the 5 reps. NEver do two sets with the same weight on barbell.

Hope this helps.

[lil_big_junior]

nice post rocco...
we train with similar splits but i try to hit 6 reps most of the time instead of 5's

[roccodart440]

I usually start with 5's and then to 4's and then 3's and then 2's when i'm realy close.