Chest tips for tits that just dont grow?? Help!

durban champ,tib and i live in the durban north/la lucia area but are free to travel...i know ogre is up in pinetown area so its not far to travel...

me and Dj are from durban north

lol u wud beat me to the button wudnt u

ish... only 600km from me .. See you in a sec!!

O well..

lol.....

sweet champ check u for legs tomorrow hope u train hard

and next year the gh will help with fat loss...

@djeasye

did you move.. It hurt big time.. And I struggled a bit with incline and every other execise after that...

Felt like a proper workout..

Gunna try warmup with flys and dips next time...

did i move?

so did u feel as if it worked? i can tell u tommorrow is gonna be sore but its all good... those flys open up the chest nicely and it stretches out that muscle and when u do everything else is gonna hit that muscle harder...since u cant push as heavy means that u are fatiguing that before you do your major pushing exercises.. i do flat flys,incline dumbell press,flat dumbell press,cable cross overs and then i go to the chest machine and i do a moderate weight and i push till failure...it burns and hurts...just the way i like it..

I will let you know how I feel next week. I am of on holiday at 4am..

As far as I feel.. It felt like proper session.. I hope I will be stiff tomorrow... Means I worked it proper...

Till next week

Suppose you wish to excel in a specific exercise or increase your strength, like in the bench press. First begin by changing your thinking that the bench press always must be first in your workout. To increase your bench press, follow this simple 10-week routine.

Weeks Routine to Follow
1 - 4 Start with incline bench presses followed by bench presses. Finish your chest routine with an isolated movement like dumbbell flyes.
5 Do bench presses first to monitor your progress, then inclines and flyes.
6 and 7 Begin with flyes to isolate your chest, then inclines, and finally bench press. Since you will pre-exhaust your chest by starting with an isolation exercise like flyes and ending with a compound exercise like bench press don't be surprised if your bench press suffers dramatically. This will probably bruise your ego. But don't worry you are working up to the best that is yet to come.
8 and 9 Follow the same routine as weeks 1 - 4.
10 Follow the same routine as weeks 6 and 7.


In your next chest workout begin with bench press first. You should experience a dramatic increase in strength.

Why is this so? There are mainly two reasons. One, by doing incline bench presses first you are able to strengthen your upper chest muscles that had been previously ignored because flat bench presses had always been first in your workout, which primarily works the whole belly of the muscle, not any specific location, like incline bench presses or flyes.

And two, beginning with an isolation exercise like flyes followed by a "specific" compound movement (incline bench press) and/or a "general" compound movement (bench press) forces the whole belly of the muscle to work harder, since it had been pre-exhausted previously by an isolation exercise.

Increasing Strength

The same is true for increasing strength in an exercise like squats. Do leg presses, then squats and extensions for the first month. Week five do squats, leg presses, extensions. Weeks 6 and 7 begin with extensions, then leg presses and squats. Weeks 8 and 9 do the same as in the first month. Week 10 do the same as in weeks 6 and 7.

How about deadlifts? Begin with back extensions, then deadlifts, and finally leg curls for the first month. Week five, do deadlifts, extensions, and finally leg curls. Weeks 6 and 7 begin with leg curls, extensions and deadlifts. Weeks 8 and 9 do the same as in the first month. Week 10 do the same as in weeks 6 and 7.

The sum point is to begin with another exercise (specific compound, isolation) first other than the one exercise (usually a compound movement) you wish to excel or improve in. And to finish with the one exercise you wish to excel or improve in last. The reason being is that you are forcing the muscle to work that much harder than ever before.

Single RM's For Increasing Strength

A single rep max (RM) is out of the question for increasing strength. A single RM condition's the CNS and allows you to get better and better at the lift without any noticeable increase in strength and/or hypertrophy. Single RM's can lead to overtraining. It is okay to do once a month to satisfy the ego but do not do it continuously. All you're doing is placing undo stress and strain on your joints, tendons, ligaments and conditioning your CNS.

Click Here To Calculate Your One Rep Max

It is only in due time your joints and connective tissue will give out and you'll end up with a serious injury that will put a halt to your high-intensity training that may take weeks or up to months to heal. Doing single RM's weeks on end on bench press can lead to overtraining in this particular exercise. The chest cannot recover from the excessive abuse it receives from doing single RM's. Performing single RM's can cause you to plateau for weeks to a couple of months.

Beating the pecs with bench presses so much can have an adverse effect from that exercise. A lack of upper pec strength to get beyond a "sticking point" can be the problem. Begin with incline bench presses first on a 6, 8, 10 rep system and then bench press. If you are accustomed to working out with few reps on bench press try starting with the very least minimum of 4 reps for your first set and follow with 6 and 8. Do not go below 4 reps on any given set as this may cause serious injury. You should notice strength gains on a weekly basis and muscle gains of at least two pounds on a monthly basis.

Monitor your strength increases by "warm-down" sets, i.e., your last couple of sets - 8, 10. Make sure to get enough quality nutrition in the right amounts at the right times to boost your recuperation cycle. And rest!

Copyright © 1997, 1999-2002 Randy Herring

Thanks,

acidkid : having u tried training the max-ot way - my chest seems to be coming along nicely with that

Been on the Max-ot for like 2 years now. Awesome program.... Didnt help for chest though... .djeasye's way helped nicely though .

@ djeasye

Bro I think it worked.. My chest was sore till friday... Going to carry on with flies warm up followed by flies then incline dumbbells , weighted dips , and what ever else I decide to throw in at the end...

+1 for the isolation and concentrating on squeeze and contraction

i also always struggled with chest, but i changed my training style from bashing out the heaviest i could go for 6-8 reps and not thinking at all how im doing (yes my form was still good though) to with each up and down motiion i am completely aware of what is happening, focusing my chest mostyl doing the work and "making" my triceps just there to help guide the arm straight as the chest does "all" the work. and as i reach the top of my movement make sure the chest sqeezes tight and contracts...with this i saw a rapid growth and developement in my chest and very quickly gained hope and now feel that with time i can build a set of monsters - i know i will!! :woohoo: where as before i felt, oh i will never have a chest...

Will try that.. I am going to punish my chest till they start growing....

I think Saizen should comment here.

jackrabbit1 wrote:

I think Saizen should comment here.

Read my mind!

My chest used to suck big time until about 4 years ago...it was my weakest body part. I seriously only train compound movements. I only use flat bench, incline bench and dumbell presses, decline and I think the one movement that is eriously underrated is good ol weighted dips. ALWAYS make sure your from is 100%...rather sacrifice weight than form. Go ALL the way down on all movements and get a good stretch at the bottom of the movement.

Train as heavy as possble keeping your reps between 4-6 reps, but the key is to warm up the MAX OT way...with 5 warm up and weight acclimation sets.

Also, when you start to get leaner, your chest comes out nicely. And you always look bigger when youre leaner.

Saizen wrote:

My chest used to suck big time until about 4 years ago...it was my weakest body part. I seriously only train compound movements. I only use flat bench, incline bench and dumbell presses, decline and I think the one movement that is eriously underrated is good ol weighted dips. ALWAYS make sure your from is 100%...rather sacrifice weight than form. Go ALL the way down on all movements and get a good stretch at the bottom of the movement.

Train as heavy as possble keeping your reps between 4-6 reps, but the key is to warm up the MAX OT way...with 5 warm up and weight acclimation sets.

Also, when you start to get leaner, your chest comes out nicely. And you always look bigger when youre leaner.

Ish man.. I have been doing that.

Well been trying the things djeasye mentioned and others.

It made little or no difference!! Will keep trying...