Guys chest won't grow...

[Alexanderitalia]

I don't know guys what exercises to do ! Im so dissapointed...because i dont really know what to do..

shoulders,BACK,arms,legs are big they grow so easy but chest...barelly...


I've done almost every exercise i see on this site for the chest...nothing works

I really need some advices...i can provide u any information you need..about me but please i really need help

[nelson712]

MM IT COULD BE YOUR GENETICS BECAUSE GENETICS DETERMINE THE SHAPE OF YOUR MUSCLE AND WHICH ONES ARE STUBBORN AND WHICH ONES CAN GROW PRETTY EASILY, FOR BICEPS AND FOREARMS ARE STUBBORN PARTS THEY GROW BUT REALLY SLOWLY BUT U CAN TRY THIS DO A DUMBBELL BENCH PRESS FOR 8-12 THEN AFTER WARDS DO A INCLINE CHEST FLY FOR 8-12 THIS IS CALLED PASSIVE STRECHING ITS GONNA BE PAINFULLY BUT ITS WORTH IT TRY IT FOR 6 WEEKS THEN GO BACK TO YOUR REGUARLY TRAINING
* WHEN YOU DO BARBELL BENCH PRESS INSTEAD OF GOING TO CHEST GO TO NECK I KNOW ITS CONSIDERED DANGEROUS BUT TRUST ME IT WORKS

[Alexanderitalia]

Yes bud but the thing is every single time i do chest workout.

The next day i have that pain and.

I usually did only with dumbells and the cables exercises.

The only barbell exercises was the one u said inclined.

Today i did barbell bench press and i still got that pain...but i dont know whether is from the other exercises or that one..

all i know from next monday im doing usual one. dumbell bench press,incline barbell, cables and dumbells flyes.

Now i do for the first 2 exercises 4 sets : 12-10-8-8 reps.

The other 2 i only do 3 sets : 12-10-8.

Is it good ? please tell me

[muscular]

hey Alexander look u train your chest once in the week then next week u train them. it is very normal to have pain in the chest muscle if u do 3 times a week ten i guarantee u don't have pain. and for your chest i suggest do 5 exercises i.e incline bench press, flies, bench press, dumbbell press and finish it off with pull over. after couple of weeks u see result.

do it with heavy weights.

[Alexanderitalia]

Muscular mate !

How many sets ? 3 sets 5 exercises ?

And how many reps ? 8-10 reps ?


please tell me that too !

[Boss Man]

If you're doing Chest training once a week, naturals don't need more than 9-12 sets. Unless you then use steroids and anyway you'd never be able to go above 12 sets in most cases, unless you wee on steroids.

I wouldn't in your case go above 9 sets. 12 would be okay perhaps if you were in the bigger bodubuilder bracket, like 180-200lbs+, but you're not that seasoned so I'd stay lower.

Go for 3 exercises 3 sets. Don't go to failure, so if you're good for 9-10 reps, stick at around reps. If it gets too light, then add a bit on exercises, but don't go to the point, where you feel like you're almost going to spit your tongue out on the last rep.

If it feels like that, do one or two less reps per set.

Amny pain you feel should be DOMS, (Delayed Onset Muscle Soreness), which appears within 24 hours of a workout like that, then subsides within 24-48 hours.

That's normal and after a few weeks it should feel less sore, as your body gets used to it more. Unless the pain feel like you're being stabbed, cut, or appears to move up the body, so basically things like sharp, stabbing or shooting pains, then stop, as you'll be doing something that might cause an injury, assuming such pain feelings don't get directly followed by an injury.

The only things you should feel that are a bit weird, or not normal are a bit of soreness the netx day, or maybe a little stiffness, not actual pain like a sharp stick or a knife type pain.

[swanso5]

cut your total volume in half and decrease your reps to 3 - 5

[Alexanderitalia]

If you're doing Chest training once a week, naturals don't need more than 9-12 sets. Unless you then use steroids and anyway you'd never be able to go above 12 sets in most cases, unless you wee on steroids.

I wouldn't in your case go above 9 sets. 12 would be okay perhaps if you were in the bigger bodubuilder bracket, like 180-200lbs+, but you're not that seasoned so I'd stay lower.

Go for 3 exercises 3 sets. Don't go to failure, so if you're good for 9-10 reps, stick at around reps. If it gets too light, then add a bit on exercises, but don't go to the point, where you feel like you're almost going to spit your tongue out on the last rep.

If it feels like that, do one or two less reps per set.

Amny pain you feel should be DOMS, (Delayed Onset Muscle Soreness), which appears within 24 hours of a workout like that, then subsides within 24-48 hours.

That's normal and after a few weeks it should feel less sore, as your body gets used to it more. Unless the pain feel like you're being stabbed, cut, or appears to move up the body, so basically things like sharp, stabbing or shooting pains, then stop, as you'll be doing something that might cause an injury, assuming such pain feelings don't get directly followed by an injury.

The only things you should feel that are a bit weird, or not normal are a bit of soreness the netx day, or maybe a little stiffness, not actual pain like a sharp stick or a knife type pain.

Thank you BossMan ! as I said i used to do 4 chest exercises with 3 sets so it would be a total of 12! bench dumbells rotating them, incline barbell, i used to do decline dumbells but not anymore, and now i do cables and fly machine or dumbell flyes.

Now u said 3 exercises what shud they be ? Barbell bench press ? incline bench-or incline dumbells bench and cables or flyes ?

Please let me know ! because chest reacts to any chest exercise...and always since i started going to the gym i have that pain!