whats wrong with my routine

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evelynsman
everything but my chest is getting bigger.....ive tried every kind of routine.....this is my lastest routine:

flat bench-4 reps of 12-10-10-8. more weight each time
incline bench- same as above
decline bench-same as above
flat db flye- 3 sets of 12 10 10
cable cross over- 4 sets of 12 10 10 8,


i do tris after that then i do 4 more sets of seated cable flys.

i dont feel a burn and while my chest seems bigger for aboit an hour, and its sore for about 2 days, i really am getting flatter, not just my opinion....i drink nohing but milk and protein shakes, and i eat a shit load of chickin, steak and pasta.....wth is wrong with me...btw im 21 and im in the army.....i did lose about 25 pounds in the last 3 months from last of appetite but the last month i gained 10 back....  

21 Apr 2009 16:05
A.B
do you want size or shape? a lot of it has to do with chest... i have bad chest genetics. i have big shoulders and arms and my chest is always behind no matter what i do.

however having said that if your looking for shape then keep up the cables cross overs and db flys....

start lifting flat db bench and incline... keep your back flat and concentrate on form and contraction of the muscle. lift heavy and you'll grow.  

21 Apr 2009 16:37
jamesoohhh08
you've gotten all the tell tale signs of over trainning. hmm how often a week do you exercise?  

21 Apr 2009 21:06
evelynsman
i work out usually 3 times a week, but i only work my chest once a week, same with arms.....I do chest and tris one day, ill wait 2 days and I to back and bi's....then ill wait to days and do shoulders and abs.......my arms are good size, all i really want to grow is my chest......and i want size, cuz right now im FLAT!!!  

23 Apr 2009 01:10
A.B
[QUOTE=evelynsman;96412]i work out usually 3 times a week, but i only work my chest once a week, same with arms.....I do chest and tris one day, ill wait 2 days and I to back and bi's....then ill wait to days and do shoulders and abs.......my arms are good size, all i really want to grow is my chest......and i want size, cuz right now im FLAT!!![/QUOTE]

go heavy for size. 4-6 rep max.

also dont see legs in there... if you want your entire body to grow you NEED legs... squats and dead lifts are a must for overal body to grow  

23 Apr 2009 01:13
evelynsman
i have a weird body, my calves and legs are bigger than the rest of my body (used ti ride bikes alot) and ive never had a problem gaining my arms....im trying to even everything out right now so im focusing mainly on my chest and shoulders....thanks for the help  

23 Apr 2009 01:29
evelynsman
can anybody tell me whats better for my inner chest, benching or cable flyes and db flyes?  

25 Apr 2009 14:11
bigboss
[QUOTE=evelynsman;96511]can anybody tell me whats better for my inner chest, benching or cable flyes and db flyes?[/QUOTE]

i think the better workout for the inner chest is the db flyes
cause it focuses on the inner part.  

25 Apr 2009 19:25
pivotpoint
You need to give your pecs the support they need. Supplement and increase your protein and water consumption.  

02 Jun 2009 04:51
CosmoK
I would say 23 sets for chest is WAAAYYY overtraining. And then you go and say that you just dont feel the burn, thats a sign of overtraining right there.

I've noticed a great mix of size and shape doing the following.

4 sets flat bb bench 12, 10, 8, 5
2 sets flat db bench 15, 15 (for shape)
3 sets incline bb bench 12, 10, 8
2 sets incline db bench 15, 15 (again, lighter, perfect form, for shape)
3 sets dips or decline
2-3 sets of regular flies
2-3 sets of "posing" cable crossover flies (for shape)

thats 18-20 sets, but 6-7 of those are light, perfect form sets  

03 Jul 2009 21:24
IroquoisMan
23 sets could be perfect, as long as the program is correct. Also, feeling the burn is simply the "side effect" of metabolised sugar and lactic acid accumulation. Large muscles are not going to burn like the smaller ones (i.e abs, calves).  

09 Jul 2009 01:51
HBK
[QUOTE=CosmoK;97991]I would say 23 sets for chest is WAAAYYY overtraining.[/quote]

No, that's not "overtraining.

[quote]And then you go and say that you just dont feel the burn, thats a sign of overtraining right there. [/quote]

Overtraining is a psychological disorder, it has nothing to do with feeling a burn. You don't know what overtraining is.

[quote]4 sets flat bb bench 12, 10, 8, 5
2 sets flat db bench 15, 15 (for shape)
3 sets incline bb bench 12, 10, 8
2 sets incline db bench 15, 15 (again, lighter, perfect form, for shape)
3 sets dips or decline
2-3 sets of regular flies
2-3 sets of "posing" cable crossover flies (for shape)[/quote]

Fly's don't "shape". Shape is depended upon genetics, muscle only grows in one way - they thicken in diameter. That is too much work anyway. Sticking to a flat and incline bench is all that's needed in early ages of training.

[quote]thats 18-20 sets, but 6-7 of those are light, perfect form sets[/QUOTE]

Useless.  

13 Jul 2009 09:13
jfly09
I also say that 23 sets is overtraining the chest. Stick to 12-15  

26 Aug 2009 11:26

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