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Lagging Chest10893

KalletSc private msg quote post Address this user
Basically guys, I've made this thread before..and I've made sooo many changes to my chest workouts. I've incorporated paused repa, more time under tension, progressive overload, etc. my question is..frequency/volume. As of right now, my chest routine(s) look like this

Monday/Upper Power: Barbbell Bench 3x3, Incline dumbbell 4x6-10.
Wednesday: Incline Barbbell Bench 3x8, DB Flat Bench 4x6-8, Cable Flies 4x 10-12.

Could I possibly add 3 more sets on a Friday/Saturday of chest? Or will the added day not be beneficial?

Diet is in check, I know this for a fact.
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ilifthard private msg quote post Address this user
Flat Bench Press.
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KalletSc private msg quote post Address this user



New Progress Pic..Topped my Bulk out at 174, Cut to 167, and I currently have 1 more week of reverse dieting before the full out bulk. Weighing in at 170 and gunning for 180 over the next 10 months
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KalletSc private msg quote post Address this user

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the1 private msg quote post Address this user
try more volume, more reps, more dropsets

heavy weight for 8-15 reps
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KalletSc private msg quote post Address this user
Sounds good. I'll probably add An additional set of DB Incline to my power day and then an additional set of dumbbell bench to my hypertrophy day.
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the1 private msg quote post Address this user
flat dumbbell press
2 warm up sets x 12, 3 work sets x 10-15 reps

incline smith benchpress
1-2 warm up sets x 10-12, 3 work sets x 8-12 reps

machine fly
1-2 warm up sets x 15 reps, 2x rest pause set x 18-25 reps

* 130lbs x 8 reps, rest 15-20 seconds, 130lbs x 7 reps, rest 15-20 seconds, 130lbs x 5-6 reps and then do a static hold on your last rep for 20 seconds.

depth push-up (set up boxes on each side)
2 sets x failure, pausing 1 second in the hole and trying to explode out
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IrishGymSheep private msg quote post Address this user
Or just try paused reps on bench, my chest was lagging but I brought it up by just focusing more and having a proper pause at the bottom of the movement, sometimes you don't need to do more you need to do better.
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SwoleAnimal private msg quote post Address this user
What do you do for leanness m8?
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Highdeas private msg quote post Address this user
I would do exactly what @the1 suggested.
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AverageJoe private msg quote post Address this user
my chest improved when i started benchpressing 3xweek
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KalletSc private msg quote post Address this user
@the1...do you do your routine 1x or 2x a week? Your chest has always been massive!

And for leanness, basically..I did a minicut...I ate 400 under maintanence and added 3 sessions of 15min HIIT per week. I'm not content with the leanness though..I need to get bigger. Currently I am maintaining on about 2600 cals. I would love to slowly work my maintenance calories up to like 2800-3000. That'll give me a larger "cushion" for my next cut...which won't be for awhile. But I do plan on competing within the next year and a half
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AverageJoe private msg quote post Address this user
Quote:
Originally Posted by KalletSc
@the1...do you do your routine 1x or 2x a week? Your chest has always been massive!

And for leanness, basically..I did a minicut...I ate 400 under maintanence and added 3 sessions of 15min HIIT per week. I'm not content with the leanness though..I need to get bigger. Currently I am maintaining on about 2600 cals. I would love to slowly work my maintenance calories up to like 2800-3000. That'll give me a larger "cushion" for my next cut...which won't be for awhile. But I do plan on competing within the next year and a half


I guess its his genetics man, he was bench pressing heavy weights at 16 yo
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KalletSc private msg quote post Address this user
My HIIT Workouts are pretty intense though...I won't lie. Also, I've always had solid ab genetics. Even when I'm bulky, they're still visible.
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KalletSc private msg quote post Address this user
@flexdec, man your chest has exploded since your first log though! Mine has improved a ton over the past year, but it's still my biggest flaw since I'm trying to compete in physique.
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the1 private msg quote post Address this user
honestly, i ve always had great chest genetics.. it grows quick but ive always done it 2-3x a week.. 1-2 full chest days and then maxing out reps on the benchpress on shoulder days or just throwing in sets here and there..

that routine i wrote up there for ya though, give it a try !
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KalletSc private msg quote post Address this user
Haha thanks! It looks solid! And idk why i always do barbell incline, but i feel like smith incline really provides a beneficial tension to the chest.
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KalletSc private msg quote post Address this user
What are all your opinions on the hammer strength incline machine too?
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Scotian private msg quote post Address this user
Also have a lagging chest. I find slowing down the reps, making sure I always get full rom and pauses on my bench seem to be making my chest make some progress tho!
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Dukenhiemer private msg quote post Address this user
Mix of volume and heavy weight made my chest the strongest body part!
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