4 day split.....need ideas.

[BEAST]

Sorry for not answering properly turbo but you really don't have to worry about bench press. Do incline press, flat dumbbell chest press, flies, cable cross overs. Basically stick with the basics. What I suggest is do four sets of each exercise for 20 reps but increase the weight litte while still trying to do 20 reps.

[BamBam179]

Thanks for all the help.

I 6'1 and 182lbs. My chest has always.....sucked. I have never been good at bench press, I have worked on different form and listened to different people, yet I never get strong at bench and I need to just give it up and move on.

I will start this new program next week. I will follow your suggestions for chest B.

I can't believe that ur body just isn't good at bench. If r not getting stronger at all it has to have something to do with either ur rep/see ratio or more probable, ur diet. Bench has done wonders for my chest. Try working in the 6-8 range on a flat bench. Imo flat builds a good foundation to start. A routine I use for mass is.

Flat bench- 4 sets 6-8 each. ( choose a weight u start hitting failure set 3 around 6 rep)
Flat db bench same principle.
Smith machine incline 3 sets( set safety to ware bar rests at chest level. Reps for 10 while resting bar on safety for a count)
Then weighted dips 3sets 6-8 reps
I like bouncers training split.
Make sure ur getting a shit done on clean calaries and protein. At ur stats idt u eating enough to promote growth.

[Turbo3000]

I can't believe that ur body just isn't good at bench. If r not getting stronger at all it has to have something to do with either ur rep/see ratio or more probable, ur diet. Bench has done wonders for my chest. Try working in the 6-8 range on a flat bench. Imo flat builds a good foundation to start. A routine I use for mass is.

Flat bench- 4 sets 6-8 each. ( choose a weight u start hitting failure set 3 around 6 rep)
Flat db bench same principle.
Smith machine incline 3 sets( set safety to ware bar rests at chest level. Reps for 10 while resting bar on safety for a count)
Then weighted dips 3sets 6-8 reps
I like bouncers training split.
Make sure ur getting a shit done on clean calaries and protein. At ur stats idt u eating enough to promote growth.

I know I am not eating enough. I killed my grades 2 years in undergrad because I was obsessed with planning my workouts and meals.

I am working on the eating, I just have to take a few hours and prepare meals and pack them in the morning. Must get myself in that old routine.

[Bouncer]

I can't believe that ur body just isn't good at bench. If r not getting stronger at all it has to have something to do with either ur rep/see ratio or more probable, ur diet. Bench has done wonders for my chest. Try working in the 6-8 range on a flat bench. Imo flat builds a good foundation to start. A routine I use for mass is.

Flat bench- 4 sets 6-8 each. ( choose a weight u start hitting failure set 3 around 6 rep)
Flat db bench same principle.
Smith machine incline 3 sets( set safety to ware bar rests at chest level. Reps for 10 while resting bar on safety for a count)
Then weighted dips 3sets 6-8 reps
I like bouncers training split.
Make sure ur getting a shit done on clean calaries and protein. At ur stats idt u eating enough to promote growth.

different bodies bro, some people body mechanics work better for certain movement.

turbo, have you ever tried a just fly routine? something like 6 sets of 12-15 reps each. use a weight you can control but but the last rep you are about to fail. may be just what your need to shock your chest for a month or 2.

[BamBam179]

I know I am not eating enough. I killed my grades 2 years in undergrad because I was obsessed with planning my workouts and meals.

I am working on the eating, I just have to take a few hours and prepare meals and pack them in the morning. Must get myself in that old routine.

Well remember diet is the single most important factor. I figure it like this because bouncer is right everyone is different. Ur arms prolly a lot longer then mine (I'm 5'7). If your bringing your muscles to failure with a comprehensive amount of reps and getting a good pump, then if your diet is on point you should see gains. I could give u a different routine if you want to completely stay away from bench. How do u like fly movements?

[GrowthMan]

I know I am not eating enough. I killed my grades 2 years in undergrad because I was obsessed with planning my workouts and meals.

I am working on the eating, I just have to take a few hours and prepare meals and pack them in the morning. Must get myself in that old routine.

You know this is what makes the difference Turbo.

Keep up the good work your chest will grow. Don't be afraid to smash the fuck out of it.

[smithers]

use sundays for meal preparation.
heres some examples if you don't have time to cook.
watch this: Bodybuilder Diet Example - YouTube

[tolly]

I don't give,what kind of split you put him on gains will be barely noticeable. It's like having a half glass of water and wondering why it doesn't look full. You will not have a full glass until you put more water in it. Same goes for the human body. It will not get any bigger until you put on some mass.