posted Mon, 05/26/2014 - 09:23
1068
Stubborn muscle will not grow
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Hi guys I have been training solid for two years now without a break with great success but I have always had problems with my chest I have tried everything I know but it is so stubborn it won't grow I'm now on bulking cycle upped my cals to 7000 a day any tips to get this chest of mine growing again as I'm all out of ideas
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Coryh11If nothing else you could always try some rest pause training, just remember to keep the weight low and focus on that stretch/contraction. I feel as if not only has my strength increased incredibly from rest/pause but my chest seems more full.
Did a chest session today switched it up a bit all free weights low weight high reps and squeezed my chest on every rep really helped tried the reverse grip smith machine press did super sets at the end of my session knocking 5kg off each set until I burned myself out and I got the best pump I have ever had on chest day thanks for all the help guys. Watch this space I'll have a chest like arnie soon lol
Chest development shouldn't be that difficult.. With proper form and proper amount of reps/sets you should see hypertrophy build regularly. A lot of people try to go really heavy on bench press, and turn it into a tricep press... You really need to feel the contraction in order to stimulate growth... If you have headphones or listen to music; I would stop and focus on the exercise and the stretch and contract.... make sure to go to failure EOW and toss in some negative to force growth....remember, lowering the bar down is half the rep... don't drop it and let it bounce of your chest... it's lazy and ineffective...
Read this... The only opinion that matters LMAO!
http://www.iron-age-classic-bodybuilding.com/chest-workout.html
Learn to take the tri's and lats out of your pressing, this will mean dropping weight and making sure you shoulder mobility is warmed up and stretched if your not used to it. Get off machines and cables. Take deep breaths during sets and and in-between, get that rib cage stretched.
Incline, Bench, dumbbell Pullovers for chest, and d-bell flys.
(most people do dumbbell flys incorrectly, you have to lock the arms and let the weight pull your hands almost down the the floor than back up in a big arc like your hugging a big tree.)
Some days switch up the pressing and just do 10 sets of bench changing the angle working up or down every 2nd set.
Throw som heavy days like 5x5 every so often too.
Most guys would say keep it between 12-15 sets total.
two years without a break screams deload and time off needed to me. lots of guys have a shoulder dominant physique where even if their chest is not small it may look small. i didnt look at any pictures of you but if that is your build id recommend taking it easy on shoulders and really focus on those pecs to get a better overall look, using drop sets ,lighter weights, reverse grip smith machine presses are one of my favorites. light cable flys high rep, and dont forget get the good ole pushup do as many as you can at the end of chest day i hope you can get at least 40:)
Go back to the basics; higher reps and lower weight and do 5 sets to exhaustion meaning it hurts like hell to even do a half of a rep. Make sure you are squeezing your chest at the top of your rep every single time. Do this once every 3 weeks and it will grow.
Cheers bro I will give it a go thanks for the advice
Make sure when you walk out of the gym your chest is on fire; you have to shock your nervous system to grow; I also had the same problem with my chest; I went back to the basics and my wife said I will need a mansierre lol.