Chest help

**shaunhaynes2** · 16-01-2012 10:25 AM

I've been weight training for about 18 months now, I am quite happy with my overall growth everywhere but my chest I have only. Put my bench weight up by 10kg in that time ( and I stuggle to lift 4 set of ten on that). But I have put things like bend over row up by 20 kg.I train about 4 times a week and I even train my chest twice a week buis t I'm putting any sizes on..... is there anyway I can chnage my training to chnaghe this or will it be genetic?

**James** · 16-01-2012 11:41 AM

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It should really help clear stuff up as to why you are stalling or not optimally progressing.

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**Dolphinski** · 16-01-2012 12:53 PM

How about you post your routine up with sets and reps as well?

**Dolphinski** · 16-01-2012 02:56 PM

Without wanting to depress you too much, if you'd have started on a routine like Stronglifts 5x5, after 18 months you'd be benchpressing about 300lbs by now.

**Zeigler** · 16-01-2012 03:12 PM

I know you say your chest is lagging but even on the bent over row weight, thats a weight most beginners will add in a matter of weeks/couple months....which would definitely suggest your routine may be the obvious problem.

Seeing your routine would be good, as mentioned. Im guessing your only doing high rep stuff and nothing below 5 reps?

**spodoinkle** · 16-01-2012 03:16 PM

I have been telling a workmate this for the past 6 months, he started a split routine thing and started off benching 3x12 50kg, 6 months later he can now bench............................................. ......... 55kg.

**shaunhaynes2** · 16-01-2012 05:24 PM

I'm doing a mix of 5 sets of 8 or 4 sets of ten (depending on the weight) my workout is
Flat bench, incline bench, decline, crossovers and normally finsh on drop sets on chest press machine
To mix it up I with use dumbells. Or swap crossovers for flyes I always follow chest with a tris session

**shaunhaynes2** · 16-01-2012 05:27 PM

I normally train : monday chest and tris tuesday back and bi's weds sholulders thursday legs friday chest rest on weekend

**Dolphinski** · 16-01-2012 07:09 PM

Sorry to state the obvious, but your routine is definitely not working for you. You're doing the routine of a 250lb bodybuilder on steroids. And I'm guessing you're not a 250lb bodybuilder on steroids?

Back to basics. You need to build strength and focus on the compounds, as well as sorting a diet out that will enable strength and muscle gains. Have you considered doing stronglifts 5x5?

**shaunhaynes2** · 16-01-2012 07:19 PM

say what you want i'm not the best trainer in the world so can take it , and yeah deit is much better then it was but it is hard as i'm only 18 and don't have a huge amount of money to spend on food, the month before i was doing 3 workouts a week of:

squats, bend over row, bench press, deadlifts cross overs clean and jerks pull ups and dip,
( but i'd swap some wide grip pull ups in or incline bench presses to mix training up a bit)
normally 4sets of ten
but i was only going this work out for a month or so
would you say i'm better to do back to this and do 5x5's