my chest wont grow :wtc:

Discussion in 'Fitness & Nutrition' started by SquirtRussel, Nov 23, 2005.

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  1. SquirtRussel

    SquirtRussel OT Supporter

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    been on the christophers routine for a while, my leg strength has exploded from squatting and deadlifting 185 to squatting 365 and deadlifting 335 which im very happy about... yet my chest progress isnt impressing me :hs: when i started lifting about 6 months ago i was benching 185x5... and now im at 225x5...

    i admit that my main problem is not eating enough due to stomach problems, yet why are my legs growing so much more than my upper body? any modifications i should make to the routine to maybe hit my chest more? :hsd:
     
  2. SquirtRussel

    SquirtRussel OT Supporter

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    and ive been stuck around these numbers for a month now due to my fucking stomach.
     
  3. Don't expect your chest to grow until you bench 315+
     
  4. Shady VW

    Shady VW New Member

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    :hsugh:

    Maybe just add in a specific chest exercise into the routine - what does the current routine look like?
     
  5. Ricey McRicerton

    Ricey McRicerton New Member

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    Those sound like awesome damn gains man. I'd be extremely happy with that.
     
  6. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Do you want to bench more or make your chest bigger?

    They're not mutually exclusive but if you want pure size you should switch gears for a while and focus on chest hypertrophy.
     
  7. SquirtRussel

    SquirtRussel OT Supporter

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    i dont care about size.. what i meant by grow is gain strength, sorry, yeah i want to be benching 275 or so :hs:
     
  8. SquirtRussel

    SquirtRussel OT Supporter

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    well if youre unfamiliar with christophers routine, then heres the chest excersizes done each workout day:

    mon:flat bench-5x5 (progressively heavier each set)
    incline DB-2x12-20

    wed: Dips-4xMax

    fri:incline bench-5x5
     
  9. kopetzki

    kopetzki Banned

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    when you started you were benching 185x5? i've been working out for a year and a half and i still can't put that weight up :wtc:
     
  10. SquirtRussel

    SquirtRussel OT Supporter

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    well that was when i started seriously lifting 3x a week.. i had been lifting weights inconsistently since freshman year in HS for sports and such
     
  11. tigerafro

    tigerafro New Member

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    whats christophers routine? and can u put it in?
     
  12. cavefish

    cavefish You ain't a crook son, you just a shook one

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    The Matt Reynolds raw bench routine put 40lbs on my bench in about 12 weeks.
     
  13. tigerafro

    tigerafro New Member

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    how do u do it?
     
  14. SquirtRussel

    SquirtRussel OT Supporter

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    :eek4:
     
  15. cavefish

    cavefish You ain't a crook son, you just a shook one

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    OK.

    This is the plan for a raw bencher...

    12 Week Raw Bench Program: Previous to beginning this program, you need to know what your 1 rep max is for a medium grip, elbows in bench press. (BTW, this is the best way to perform a raw bench press. This program will keep your shoulder rotation and pec strain to a minimum and teach the triceps to push the weight.)

    Week 1:

    DE Day: (same for all 12 weeks)

    • 9 sets of 3 reps for speed work using three different grips (close, medium, and medium/wide all with elbows in) w/ 50% of 1RM if not using bands, 40% of 1RM if you are using bands (Time your sets. They should be very close to 2.0-2.5 seconds)
    • Low Incline Bench (wide grip, elbows out) for 2 work sets (work sets are always the same weight, but attempt to move up in weight each week) x 5 reps –or- Dumbell Bench Press 2 x 6
    • Lying Dumbell Tricep Extensions: 3 working sets x 8
    • Barbell Rows: 3 work sets by 8 reps
    • Pullups: 2 sets x failure
    • Rear Delts and Rotator Cuff Work (This is very important! You need a shoulder horn as a raw bencher or you will destroy your shoulders! Do shoulder horn work, rear delt raises, face pulls, etc.)
    • Barbell Curls: 2 work sets x 10
    • Hammer Curls: 2 work sets x 10

    ME Day:

    • Bench Press: warm up, then 2 sets of 70% of 1RM x 10 reps (close grip – elbows in)
    • 4 inch rack lockouts for 3RM. (close grip)
    • Flys: 2 sets x 12 reps
    • Barbell Rows: 3 work sets x 5 reps
    • Pulldowns: 2 sets x 10 reps
    • Biceps: 3 sets x 10

    Week 2:

    DE Day: Same as week 1

    ME Day:

    • Bench Press: warm up, then 2 sets of 70% of 1RM x 10 reps (close grip – elbows in)
    • 2 board press for 1RM (close grip)
    • Flys: 2 sets x 12 reps
    • Barbell Rows: 3 work sets x 5 reps
    • Pulldowns: 2 sets x 10 reps
    • Biceps: 3 sets x 10

    Week 3:

    DE Day: Same as week 1

    ME Day:

    • Bench Press: warm up, then 2 sets of 75% of 1RM x 8 reps (close grip – elbows in)
    • 4 inch rack lockouts for 3RM. (close grip)
    • Flys: 2 sets x 12 reps
    • Barbell Rows: 3 work sets x 5 reps
    • Pulldowns: 2 sets x 10 reps
    • Biceps: 3 sets x 10

    Week 4:

    DE Day: Same as week 1

    ME Day:

    • Bench Press: warm up, then 2 sets of 78% of 1RM x 8 reps (close grip – elbows in)
    • 3 board press for 1RM (close grip)
    • Flys: 2 sets x 12 reps
    • Barbell Rows: 3 work sets x 5 reps
    • Pulldowns: 2 sets x 10 reps
    • Biceps: 3 sets x 10

    Week 5:

    DE Day: Same as week 1

    ME Day:

    • Bench Press: warm up, then 2 sets of 82% of 1RM x 5 reps (close grip – elbows in)
    • 4 inch rack lockouts for 3RM. (close grip)
    • Flys: 2 sets x 12 reps
    • Barbell Rows: 3 work sets x 5 reps
    • Pulldowns: 2 sets x 10 reps
    • Biceps: 3 sets x 10

    Week 6:

    DE Day: Same as week 1

    ME Day:

    • Bench Press: warm up, then 2 sets of 85% of 1RM x 5 reps (close grip – elbows in)
    • 4 board press for 1RM (close grip)
    • Flys: 2 sets x 12 reps
    • Barbell Rows: 3 work sets x 5 reps
    • Pulldowns: 2 sets x 10 reps
    • Biceps: 3 sets x 10

    Week 7:

    DE Day: same as week 1

    ME Day:

    • Bench Press: warm up, then 2 sets of 89% of 1RM x 5 reps (close grip – elbows in)
    • 4 inch rack lockouts for 3RM. (close grip)
    • Flys: 2 sets x 12 reps
    • Barbell Rows: 3 work sets x 5 reps
    • Pulldowns: 2 sets x 10 reps
    • Biceps: 3 sets x 10

    Week 8:

    DE Day: same as week 1

    ME Day:

    • Bench Press: warm up, then 2 sets of 93% of 1RM x 3 reps (close grip – elbows in)
    • 5 board press for 1RM (close grip)
    • Flys: 2 sets x 12 reps
    • Barbell Rows: 3 work sets x 5 reps
    • Pulldowns: 2 sets x 10 reps
    • Biceps: 3 sets x 10

    Week 9:

    DE Day: same as week 1

    ME Day:

    • Bench Press: warm up, then 2 sets of 96% of 1RM x 3 reps (medium grip – elbows in)
    • 4 inch rack lockouts for 3RM. (close grip)
    • Flys: 2 sets x 12 reps
    • Barbell Rows: 3 work sets x 5 reps
    • Pulldowns: 2 sets x 10 reps
    • Biceps: 3 sets x 10

    Week 10:

    DE Day: Same as week 1

    ME Day:

    • Bench Press: warm up, then 2 sets of 100% of 1RM x 2 reps (medium grip – elbows in)
    • 6 board press for 1RM (close grip)
    • Flys: 2 sets x 12 reps
    • Barbell Rows: 3 work sets x 5 reps
    • Pulldowns: 2 sets x 10 reps
    • Biceps: 3 sets x 10

    Week 11:

    DE Day: Same as week 1

    ME Day:

    • Bench Press: warm up, then 2 sets of 104% of 1RM x 2 reps (medium grip – elbows in)
    • Barbell Rows: 3 work sets x 5 reps
    • Biceps: 3 sets x 10

    Week 12:

    DE Day: None

    ME Day:

    • Bench Press: Work up to New 1RM (medium grip – elbows in) – you should see a 5-10% or greater increase than before the program. So if you benched 300lbs before the program, you should be benching at least 330 after this program.
     
  16. SquirtRussel

    SquirtRussel OT Supporter

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    jesus :eek4: i might just give that a try... but how the hell can i do that routine and still fit in time for the rest of my body? and also could you explain what DE and ME days are?
     
  17. cavefish

    cavefish You ain't a crook son, you just a shook one

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    ME = max effort, basically your balls to the wall heavy day
    DE = dynamic effort (hence the speed benching)

    I'd do this 2 days a week and then do 1 or 2 additonal lower body days depending on what you can handle. When I did I did ME day on Monday, DE on Friday and then back/leg shit on Wednesday.
     
  18. SquirtRussel

    SquirtRussel OT Supporter

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    :bowdown:x11ty you have been very very helpful kind sir... im definately going to try this routine
     
  19. This kid isnt even close to ready for a program like that
     
  20. RunDMT

    RunDMT OT Supporter

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    Yeah I have gone through Matt Reynolds routine twice and each time added 10%+ to my bench in 12 weeks, it will work.
     
  21. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Probably not, just thought I'd throw it out there. It can still work for him though.
     
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