[albanianectomorph]

Hi i recently have got into weight lifting about 6 months ago.
I am an ectomorph and its really hard for me to achieve gains.
I am about 5 11' 150 lbs
My bench about a year ago was about 100 lbs
In past yr its has gone up over 70 lbs, my current max of 170
I really want to break 200 by the time the year is over
Does anyone have a chest workout i could do, designed for me, an ectomorph?
I train chest Every monday and thursday
I do Bench Press : 10 reps : 115
8 reps : 135
5-6 reps: 145
3-4 reps : 150
My incline is really week i just recently started doing it
10 reps: 95
8 reps: 105
6 reps : 115

Also i do the barbell press on a flat bench
10 reps : 45 lb dumbells
8 reps: 47.5 lb dumbells
6 reps: 50 lb dumbells

[trainhard19]

i would always start with a heavy barbell movement, then move to a dumbell movement, and then some flyes, and maybe dips... you should try and hit the chest from as many different angles as you can... guarantee if you dont do flyes and dont switch up your routine that much you will see gains by incorporating as much variation as you can... good luck

[dynasty_365]

incline barbell bench 5 sets 12,6,6,8,8
Flat dumbell bench 4 sets 10,6,6,8
Decline dumbell press 4 sets 12,10,8,6
Incline cable flies 3 sets 10,10,12

It's a good workout man it's the one I'm doing now my strength has sky rocketed. It's good it gets u a good warm up set then let's u go heavy then brings it back down with a moderate weight set it's good **** and hit tris that day too

[mr_bhana]

Obv if you want a strong bench press, then flat bench has to be your main excercise. You gotta remember that if you can DB bench 100lbs per hand, snd you never do regular bench, doesnt mean you can BP a lot of weight. Same with legs, if you can leg press 1000lbs, but you never ever squat, doesnt mean your gonna be able to squat a hell of a lot. IMO i think it makes more sense to stick to BB work if you wanna get your bench press up (i could be wrong) U might want to throw in some partials and assistance work too

I would suggest:
5 sets flat bench: 10,8,6,4,2
5 sets Incline bench: 12,8,6,4,4
5 sets Dips

[MacNasty55]

when i was getting big for football my friend and i stuck to different workouts and it was clear his was the better one for packing on the strength, he was much smaller than me and outbenching me on max by about 30lbs anyways i switched over to his and put on 25 lbs to my mac in 2 weeks it goes like this

Bench Press 10-8-6-4-2-1-2-4-6-8-10 its frickin tough no doubt about it 1 should be ur max
incline dumbells 10-8-6-4-12
decline machine press 4x10
machine flies 4x12

[albanianectomorph]

I decided to change it up a little bit
Mon: Chest/Tricepts
Tues: OFF
Wed: Legs/Bicept
Thurs: OFF
Fri: Chest/Tricepts
Sat: OFF
Sunday: Back/Shoulders
and then have it repeat by skipping one day, and having it adapt on different days each week
Notice i'm trying to put emphasis on chest
Would this routine be better
Mon: Chest/Tricepts
Tues: OFF
Wed: Back/Bicepts
Thurs: off
Friday: Shoulders/Legs
Sat: off
Sun:Chest/Tricepts
Would an being an ectomorph change how many times a week i should work out?
Also i'm eating about 5000 calories a day on a consistant basis
And as for reps
Chest i do : Bench Press : 10 reps, 8 , 6, 4
Incline B Press: 10, 8, 6, 4
Dumbell Press: 10, 8, 6
i usually do this rep range for all the other workouts also besides calves.

[tim290280]

Ahh young people......

If you want a bigger bench you have to get stronger in all areas and put on muscle (duh!). What you are doing is trying to overload the chest which just won't work. Chest is a comparitively small muscle group. You need to gain size and strength in all muscles (legs and back expecially). You are too young and too inexperienced to be doing any kind of specialisation program.

I also suggest an upper/lower of push/pull routine. THe former would have you doing pressing twice a week.

So pick a press (flat bench) for the first upper day and pick an accessory (dips). Do the first for say 5x5 or 6x4 and then do a couple of sets of dips for max reps. If you can't do more than 10-12 dips in a row then you need a lighter exercise or to use an assisted station.

On the second upper body day you do a different press (say incline DB) and a different accessory (pushups), preferably for a different set of rep ranges.

On these days you also need to do back and arms and possibly some shoulder work.

Also read my comments in your other thread about ecto/endo/meso.

[MikeNYY420]

You need to max and do 2 rep maxes to increase strength do them frequently. Others don't agree I'm sure but it works for me so it very well could work for you.