[J-Vic73]

Ive been doing that consists of flat bench, incline, Db bench, Fly's, and sum machine work for sets of 3-5 reps 10-15. Ive noticd alot of strength added to my chest movements but no real mass or definition added to my chest. Any suggestions on what i should do now, im really needing help on this one.

[picabloo]

you've got 18in guns at 16 years old! :| holy crap... nice stats overall

[mm1snapper]

Sounds like a diet issue... But it may not be. I would say try thins for a while...

Barbell Bench- 3sets X 4-6reps
Incline Dumbbell- 3sets X 4-6reps
Dips(Weighted) or Decline Bench- 3sets X 4-6reps
Flys(Alternate Incline/Flat/Decline)- 4sets X 6-8reps

Go as heavy as possible man! Make those muscles grow lol... Your body has probably adapted to your training methods so switch it up every month or so with your sets and reps. Also if you could post your diet as well along with supplementation.

[XTRMMUSCLEMASS]

go back and look into your diet, are you eating enough? are you missing any meals? do you get enough rest? if those are all good then change up ur routine to keep your muscles from adapting, push yourself harder when you feel the pain in the muscle push out 2-3 more reps if possible.

[ZackKnight]

Work your diet into a bulk

1g of protein
2 to 3g of carbs
.5g of fat

also, go heavier and longer.

[KM]

Sup bro, many things to consider...

How are you eating? Have you changed exercises recently?
Maybe we can get a little more advanced/in to it...

I'd work on utilizing both types of hypertrophy, hitting all parts of the chest at different rest, sets and reps/exercise every week. So, you will be utilizing the myofibrillment and the sacroplasmic parts to muscular hypertrophy (muscle growth).

Myofibril hypertrophy requires: 3-5 sets, 5-7 reps, 2-3 minute rest periods.
Sacroplasmic hypertrophy requires: 2-4 sets, 8-12 reps, 30-90 second rest periods.

So, utilizing both of these ^ incorporate them into a chest routine. So for example..

Week 1:
Dumbbell Flat Bench Press: 4 sets X 5-7 reps (2-3 min rest periods)
Incline Barbell Bench Press: 4 sets X 5-7 reps (2-3 min rest periods)
Flat Chest Flies: 3 sets X 8-10 reps (30-90 sec rest periods)
Dumbbell Pullovers: 3 sets X 8-12 reps (30-90 sec rest periods)

Then keeping the same exercises (constant switch results in only neurological changes) but changing reps and sets, as well as rest periods.

Week 2:
Dumbbell Flat Bench Press: 4 sets X 8-12 reps (30-90 sec rest periods)
Incline Barbell Bench Press: 4 sets X 8-10 reps (30-90 sec rest periods)
Flat Chest Flies: 3 sets X 7-10 reps (2-3 min rest periods)
Dumbbell Pullovers: 3 sets X 6-8 reps (2-3 min rest periods)


^...Add what ever exercises you want, this is a model and maybe you can benefit by it. Just a suggestion bro, lemme know what you think.