a little frustrated

[DeaDLifteR]

IMO.. get the damn decline outta there.. hit the incline hard as this blew my chest up!!

well it's a personal choice, some bodies may not respond very well or even negetively.........i say give it a shot and see what happens, i personally recomend db declines, another great one is incline db flies.

[Stonecold54]

forgot to mention, it's most likely your food intake, if you have a half-decent routine you'll gain no matter what as long as you, eat, eat, EAT

you are leaving out genetics...

[cedartree]

you are leaving out genetics...

And weight. I like to alternate those high rep workouts with heavy, low rep days- like a couple warm up sets then a couple 2-4 rep, grinder sets. But I do 3 day split, one day off. Chest gets worked twice a week that way.

I injured my infra spinae which is a tiny muscle, kind of rear delt region. It sucked and took forever to heal.
I finally had some ~insanely painful~ cross fiber friction, deep tissue muscle work TWICE and iced it a few times. After that, the pain was gone! I thought it was a miracle.

[DeaDLifteR]

you are leaving out genetics...

ahhh, genetics
i don't really buy into that, i mean genetics will determine the shape of your chest, but as far as growth, i just see that as an excuse. imo, i believe anyone can put on a good amount of size, without doin any cycles, through proper exercise, nutrition ,sleep and of course a lot of blood, sweat and tears, you will just have to work harder than the guy that was blessed with great genetics.

of course there are genetic limits like if you had 12" forearms, you will never have 18" forearms

[redsquirrel]

The low rep days are good every once in awhile, but no so great if you are wanting to add mass. But that type of training usually doesn't yield any mass building which you seem to be looking for. The muscles need to be exercised in repetitions in order to grow. If you constantly work at low reps, you're really just getting your muscles warmed up and not challenging them very much. Sure, you can move a lot of weight, but for what you're looking for that probably is not the best plan of action.

However, working out any bodypart twice a week will give you a better chance of putting on size. IMHO, I think SC's advice about taking a bit of time off to see if your injury needs to heal is sound advice. He also made a good point about genetics. Some people it just takes a lot longer for a certain muscle to develop. You can jam all the weight you want on that bar, and sure you'll grow. But maybe not at the rate someone else can.

Secondly, what about exercises on the Smith machine? Incline press on that is always a good chest exercise. And I also would advise lower reps. I would do your max weight at 6-8 reps.,..and work that bodypart twice a week if you can.

[DeaDLifteR]

The low rep days are good every once in awhile, but no so great if you are wanting to add mass. But that type of training usually doesn't yield any mass building which you seem to be looking for. The muscles need to be exercised in repetitions in order to grow. If you constantly work at low reps, you're really just getting your muscles warmed up and not challenging them very much. Sure, you can move a lot of weight, but for what you're looking for that probably is not the best plan of action.

However, working out any bodypart twice a week will give you a better chance of putting on size. IMHO, I think SC's advice about taking a bit of time off to see if your injury needs to heal is sound advice. He also made a good point about genetics. Some people it just takes a lot longer for a certain muscle to develop. You can jam all the weight you want on that bar, and sure you'll grow. But maybe not at the rate someone else can.

Secondly, what about exercises on the Smith machine? Incline press on that is always a good chest exercise. And I also would advise lower reps. I would do your max weight at 6-8 reps.,..and work that bodypart twice a week if you can.

sorry to disagree, or maybe i just read it wrong as the first paragraph seems to contradicte (sp?) the last (which i agree with 6-8 reps) but his rep scheme is perfect for adding mass as it stimulates the most muscle hypertrophy.
you won't add any mass by using less weights. You will build up your aerobic capacity with low weights and high reps, . Keep with the high weight low rep routine, eat more, get enough rest and you should see results. You can still do light weight/high rep routines for variety if you want.

i'm not a fan of workin out 2x's a week as it is very easy to overtrain without even knowing (usually lack of rest), and then 2months later u ask "how come i stopped gaining?"
i would try something like this
mon-chest/bi
tue-mornin cardio/legs
wed-shoulders/traps
thur-cardio/ab
fri-back/tri
sat-cardio/abs
sun-rest

i think you should post your diet, i'm sure we will find something that could be tweaked

[SkinnyGuy84]

hmm, do you mean like giving you a layout of what i eat in a day, if so, here is an example:

morning, 6 egg whites 98%fat free canadian bacon and oatmeal.
mid morning, either a tuna sandwhich or a protien shake, this is usually after my workout

lunch, leftover chicken or some sort of meat and a carb

mid afternoon, protein shake

dinner, usually a high protien meal such as haddock salmon steak something like that, with a sweet potato

it all depends on if im working or not, i usually can eat as much if im working, but i really try hard to get as much calories in as i can while still eating clean, its tough

[wheyman]

[QUOTE=redsquirrel]The low rep days are good every once in awhile, but no so great if you are wanting to add mass. But that type of training usually doesn't yield any mass building which you seem to be looking for. The muscles need to be exercised in repetitions in order to grow. If you constantly work at low reps, you're really just getting your muscles warmed up and not challenging them very much. Sure, you can move a lot of weight, but for what you're looking for that probably is not the best plan of action.
QUOTE]


hmmmmm...this is also debatable; not saying wrong, but when exactly do you see a 275lb guy benching 455 for 12 reps? I agree that you shouldn't train with low reps all the time; change is essential to spur growth. I believe this to be true with any bodypart you train. Take triceps or bi's, you can drop the weight and just pump out reps, but will that put the mass on or will staking the poundage at low reps put the meat on?

Again, I'm not saying you're wrong; I'd just like to hear a little more on this.

[DeaDLifteR]

hmm, do you mean like giving you a layout of what i eat in a day, if so, here is an example:

morning, 6 egg whites 98%fat free canadian bacon and oatmeal.
mid morning, either a tuna sandwhich or a protien shake, this is usually after my workout

lunch, leftover chicken or some sort of meat and a carb

mid afternoon, protein shake

dinner, usually a high protien meal such as haddock salmon steak something like that, with a sweet potato

it all depends on if im working or not, i usually can eat as much if im working, but i really try hard to get as much calories in as i can while still eating clean, its tough

i gotta make this quick as i'm late for school.
i should have asked you to post your height and weight, bf% as well if you already didn't, would give me a better idea of your caloric intake.

that being said, you should add at least 2 more meals, a little more variety and where are the greens bro ie- brocoli, asparagus

i'll post more when i get home
oh yeah what supp. r u takin besides whey?

[redsquirrel]

[QUOTE=wheyman]

The low rep days are good every once in awhile, but no so great if you are wanting to add mass. But that type of training usually doesn't yield any mass building which you seem to be looking for. The muscles need to be exercised in repetitions in order to grow. If you constantly work at low reps, you're really just getting your muscles warmed up and not challenging them very much. Sure, you can move a lot of weight, but for what you're looking for that probably is not the best plan of action.
QUOTE]


hmmmmm...this is also debatable; not saying wrong, but when exactly do you see a 275lb guy benching 455 for 12 reps? I agree that you shouldn't train with low reps all the time; change is essential to spur growth. I believe this to be true with any bodypart you train. Take triceps or bi's, you can drop the weight and just pump out reps, but will that put the mass on or will staking the poundage at low reps put the meat on?

Again, I'm not saying you're wrong; I'd just like to hear a little more on this.

Dead- In my first paragraph, I was referring to someone's suggestion to train at 2-4 reps per set. My advice comes in the paragraph you agreed with. (The 6-8 reps at max weight) That, IMHO, does not build mass. And yes, it is possible to overtrain if you aren't eating enough. However, there are two components there that would yield results. 1- He could add a 2nd chest routine to his weekly workout and it be possible not to overtrain. He's not training every bodypart twice a week, so his chances of overtraining are much less. 2- He could also do a 4 week shock training regimen, and not risk overtraining. In fact, it is actually possible to do every bodypart twice a week and not overtrain, if you know how to do it. I did it for 8 weeks naturally and had obscene results...LOL. Since his chest is lagging, and seems to have been for quite some time, food alone isn't going to get it to catch up.

Secondly, changes to your routine and such will implement growth as well, and you must EAT.

Whey- My advice was for him to train at max weight for 6-8 reps. I never said anything about max weight at max reps.

[Stonecold54]

ahhh, genetics
i don't really buy into that, i mean genetics will determine the shape of your chest, but as far as growth, i just see that as an excuse. imo, i believe anyone can put on a good amount of size, without doin any cycles, through proper exercise, nutrition ,sleep and of course a lot of blood, sweat and tears, you will just have to work harder than the guy that was blessed with great genetics.

of course there are genetic limits like if you had 12" forearms, you will never have 18" forearms

fiber types, CNS stimulation, total fibers present, muscle belly size...all play a factor...yes for the most part progression is possible but genetics dictates how far and fast. some people are just not "built" for growth.

[Shibby]

this is quite a debatable subject, but you could eliminate flat bench forever. the main muscles used during flat bench are the shoulders and tri's, with chest comin in third.
if you get shoulder pain from flat bench than by all means, eliminate it and stick to your: incline, decline, db flies and dips for your main mass builders

To throw more confusion in the mix. Flat bench is what has always worked best for me.

[wheyman]

[QUOTE=redsquirrel]

Dead- In my first paragraph, I was referring to someone's suggestion to train at 2-4 reps per set. My advice comes in the paragraph you agreed with. (The 6-8 reps at max weight) That, IMHO, does not build mass. And yes, it is possible to overtrain if you aren't eating enough. However, there are two components there that would yield results. 1- He could add a 2nd chest routine to his weekly workout and it be possible not to overtrain. He's not training every bodypart twice a week, so his chances of overtraining are much less. 2- He could also do a 4 week shock training regimen, and not risk overtraining. In fact, it is actually possible to do every bodypart twice a week and not overtrain, if you know how to do it. I did it for 8 weeks naturally and had obscene results...LOL. Since his chest is lagging, and seems to have been for quite some time, food alone isn't going to get it to catch up.

Secondly, changes to your routine and such will implement growth as well, and you must EAT.

Whey- My advice was for him to train at max weight for 6-8 reps. I never said anything about max weight at max reps.

O I C. All clear now.

[DeaDLifteR]

[QUOTE=redsquirrel]

Dead- In my first paragraph, I was referring to someone's suggestion to train at 2-4 reps per set. My advice comes in the paragraph you agreed with. (The 6-8 reps at max weight) That, IMHO, does not build mass. And yes, it is possible to overtrain if you aren't eating enough. However, there are two components there that would yield results. 1- He could add a 2nd chest routine to his weekly workout and it be possible not to overtrain. He's not training every bodypart twice a week, so his chances of overtraining are much less. 2- He could also do a 4 week shock training regimen, and not risk overtraining. In fact, it is actually possible to do every bodypart twice a week and not overtrain, if you know how to do it. I did it for 8 weeks naturally and had obscene results...LOL. Since his chest is lagging, and seems to have been for quite some time, food alone isn't going to get it to catch up.

Secondly, changes to your routine and such will implement growth as well, and you must EAT.

Whey- My advice was for him to train at max weight for 6-8 reps. I never said anything about max weight at max reps.

my mistake
i thought you were suggesting low reps= no mass, and for him to train every body part 2x's a week. i'm assuming this guy is somewhat new to lifting (hence his name) so i imagine that would be somewhat counter-productive.
Saying that though, as we all know, what may work for some, will not work for others. i train my calves and abs 2x's a week and it works great, anything else seems to slow my progress.
if you wanna train each muscle 2x's a week by all means give it a shot then, it may work great for you, but i would try:
low rep/high weight- chest day1
high rep/low weight- chest day2

[BBAddict]

low rep/high weight- chest day1
high rep/low weight- chest day2

Sounds more like a powerlifter than bodybuilders workout to me.