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problems gaining mass in the chest

bslaf
bslaf Posts: 249 Member
edited February 6 in Fitness and Exercise
Everything seems to be making gains (arms, back, legs) but I can't gain any mass in my chest. Has anyone ever had this problem and overcome it? What did u do

Replies

  • treesloth
    treesloth Posts: 162 Member
    Can you tell us what exercises you're doing?
  • wilmnoca
    wilmnoca Posts: 416 Member
    YES! I am having the same issue. All the chest presses, push-ups, cable flys, etc, haven't seemed to target the desired area. Really concentrating on that mind muscle connection too. Hopefully someone has some insight!
  • bslaf
    bslaf Posts: 249 Member
    I do the body beast program which includes incline dumbbell press, flat press, fly's, decline Push's ups along with drop sets,super sets , force sets
  • SideSteel
    SideSteel Posts: 11,068 Member
    Are you increasing the weight of the dumbbells or the weight on the barbell over the course of time? So for example if 1 month ago you were benching 80lb dumbbells, are you still benching 80lb bells today? Are you increasing the number of reps?

    How many reps and sets of each exercise are you doing?
    Are you gaining or losing weight in the past month? (caloric deficit vs surplus)
    How many grams of protein do you get on average per day and what is your current weight?

    How many days per week do you train the chest?
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    In for da secrets. : )
  • jayb0ne
    jayb0ne Posts: 644 Member
    Yeah, I've had this problem.

    My current strategy is to increase my bench weight as a main priority and hopefully training for strength will translate to mass gains.

    It's not quite as easy as whacking on more weight every week though, had to change it up a bit to break through a plateau and move it up to the next level.

    I had a bench of around 80kg (about 176lb) which I was stuck on for a while, so I changed it up for 6 weeks and did German Volume Training (10 sets of 10) - this was a full training program, not just bench. My bench on GVT was 50kg (approx 110lb) for 10 sets of 10, getting to 60kg (132ish) in the last 2 weeks. I went back to a standard training routine after 6 weeks and threw up 90kg (198lb) for 3-5 reps the first week and increased it by a little plate on each side for 3 weeks following, currently pushing 105kg (230lb) for 2-3 reps.

    I had been bulking while on GVT though, so I'd gained a few pounds (a little muscle and some fat) in the meantime. Weight to power ratio helps...

    That's my plan of attack anyway. Be interested to hear other folks.

    Jay
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