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Chest training for Ectomorph5079

QuirtMc private msg quote post Address this user
SO iv been in the gym since April of 2010 gone up in weight from 144 to 165 good progression and all, but my question is this my chest is really lacking and no matter the form or how I lift I never seem to really get a good strain/pain in my chest it always seems like my arms are doing more than I should allow them to do. So what is a great way for someone like me who has a hard time gaining to really kill and blow my chest out



Any advice would be great thanks
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alexmuller private msg quote post Address this user
Make sure your shoulders are down and back, squeezed together against the bench. Make sure you DO NOT roll your shoulders forward. Always make the mind to muscle connection and squeeze at the top of the movement.

Also what does your routine look like for chest, maybe you are not hitting it hard enough??
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QuirtMc private msg quote post Address this user
It rotates between three different routines just to keep it guessing. Today was a heave day. Consisting of neck press, flat bench DB press, squeeze press, incline DB press, and Decline BB press
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alexmuller private msg quote post Address this user
sets? reps?
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QuirtMc private msg quote post Address this user
oh ya.. 4 sets each 10,8,6,4
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alexmuller private msg quote post Address this user
Typically a good chest routine consists of

Bench press x4 sets, 6-8 reps
Incline DB chest press x4 sets, 8-10 reps
Weighted dips x2 sets, 6-10 reps
Incline cable fly x3 sets, 10-15 reps

Stick with a routine for about 4 weeks before you change it up. Also check that your nutrition is in check! You need food to grow!
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QuirtMc private msg quote post Address this user
I do eat and all food is weighed after cooking its just my chest is my lack area starting to get frustrated ya know. Ill give your advice a run threw and see how it works
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alexmuller private msg quote post Address this user
If you are confident that you are eating enough and training is correct with correct form and you still arnt growing then hit chest twice a week. Really helped bring my lagging chest up. Heavy/low reps one day, and moderate weight/moderate reps 3 days later.
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QuirtMc private msg quote post Address this user
that is something i have not tried will give it a try and post as to what i think
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alexmuller private msg quote post Address this user
Definitely give it a thought.

Most of the guys on the forum follow the P.H.A.T system including me, and have seen extraordinary results, both strength and size. I would recommend you take a look at it.

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
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QuirtMc private msg quote post Address this user
Thanks
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alexmuller private msg quote post Address this user
No problem! Good luck!
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