chest routine

[manny86]

hi, been trainig for a few month now and seen some decent gains, my chest does not seen to be growin g as much as te rest of me, my back has seen some very good gains, i am benching around 65kg and have a steady routine including db press, flat bench, incline db and bb flies and cable crossovers. it feels like my shoulders and arms are doing most ov the work when lifting and this made me wonder if i was using the correct technique, i was advised i was by anotha gym users, any advice on how to get my chest bigger am i missing any good exercises or any advice on better technique perhaps. thanks

[James]

Post your stats (weight etc)
your daily diet (foods etc)
your EXACT routine(s)

Not enough info to really tell so far.

[manny86]

5ft 8 weight 165 pounds. Routine flat bench 60kg db press 65 lbs each then incline weight slighty redudeced. Flies 35 lbs db each cable crossover 35 lbs 5 sets ov 5 on all. Finish on pec dec 3 sets 12 on 25 kg. Diet scrembled eggs 4 on wholewheat toast or shake with pro and oats jacket tat with tin tuna gym then pwo shake, chicken with pasta n ved or steak n jacket. Cottage cheese b4 bed.

[James]

OK, let me stop you there.

Everything so far is awful... well diet is good, for what there is, but very, VERY lacking.

Program wise, why are you missing most of your most important muscles and body parts?! Legs, back, shoulders?!?! Stop training like that for Gods sake and take a look here - http://stronglifts.com/stronglifts-5...ining-program/

You need to keep progressively 'overloading' your body, that is adding weight to push your body to advance (build muscle, become strongers and healthier), the above routine along with the follow diet rules will allow you to achieve this...

Start measuring your daily foodstuff on http://www.fitday.com - even if you do this for a few months only it will give you a good idea of what is in the foods you consume and what you actually need to consume.

Now, for diet you are going to need AT LEAST..

Protein - at least 1 gram of protein per pound of your own body weight (fuels body to repair and build new tissues and muscle, also adds immune system, health and wellbeing)
Fats - at least a good 25-30% of your daily food should be from good fats

Take a look at the following link for some good basic information when starting out:-

http://stronglifts.com/nutrition-101...thy-nutrition/

[James]

Also make sure you read the stickes in the beginngers and diet forums

[aBhorsen]

If you are having an isolated Chest day i find this works well for me.

5 X 5 Flat Bench Press
5 x 5 Incline Bench Press
5 x 5 Decline Bench Press
3 x 10 Dumbell Flys
3 x F Press Ups

Now this may seem like too much but having always struggled with my Chest i decided i wanted to do something about it. So far it's working.

[manny86]

That is just my chest routine not my entire weekly routine, I may be a begginer but I'm not an idiot, the thread was regarding my chest so I posted my chest routine, so maybe u shud hav read that rather than be so quick 2 criticise.

[James]

Not criticising buddy, just hoping to provide advise... at no point did I call you anything along the lines of an 'idiot'.

Point taken on the routine, for that I apologise, although, I would still highly recommend either a full body or upper/lower split routines for gaining mass (isolated programs are best for shaping the body once you have reached desired size).

Besides, your diet is lacking and I think you will find that is why you are stalling on progress.

[Nicholars]

I agree with james your diet is lacking I am about 74kg and I need at least 3200cals to gain anything, but also...

When I started I used to do loads of chest and my chest wouldnt grow but my front deltoids grew loads.... its because I wasnt using the right form and was mainly using shoulders... when you do presses move the weight towards your feet and your elbows to about 45 degrees and you will feel the stress sort of switch onto your chest... then you will be working your chest and not your delts... also dont lock out at the top keep your elbows slightly bent to keep stress on pecs... that worked for me anyway.

[manny86]

Thanks for the advice I will try and adjust my technique as I think I may be lacking the correct form, although I asked a few people from my gym and they said it was ok but there no experts I suppose, I do find it hard to get a lot of calories in 3000 calories is quite a lot if I'm eating good healthy food, any tips on getting the calories up.