beefing up the chest (hard gainer)

kungfuninja · Post by **kungfuninja** » Mon Oct 02, 2006 12:34 pm

Currently I'm doing flat bench press, wide grip, normal grip and close grip. Then incline dumbell flies and medicine ball push ups.

3 sets of 12 on all of them. I don't put on weight at all and I'm not seeing a great dealof change in chest. Do I need to be patient or am I doing something wrong?

Stats at the moment:

Age: 15
Height: 6.0
Weight: 145lbs

Thanks a lot,

kfn

SarahPT · Post by **SarahPT** » Mon Oct 02, 2006 3:37 pm

Hi,
how often are you working chest? You can work your chest up to 3 times a week, as long as there is 48 hours in between workouts. You may want to increase the weights you use and do fewer reps as well.

Try dips and DB presses as well.

Sarah

swanso5 · Post by **swanso5** » Mon Oct 02, 2006 3:52 pm

are you doing 18 sets and 216 reps for chest alone???? if i were you i would scale back back on chest immediately to 6 total sets per week and bet plenty of upper and mid back work or postural problems will develop...the lay off from the high volume will also spark some new growth...after that i have some ideas for for some chest workouts for you

kungfuninja · Post by **kungfuninja** » Mon Oct 02, 2006 4:50 pm

I do:

1 set of 12 wide grip
1 set of 12 medium
1 set of 12 close

3 sets of 10 push ups
3 sets of 12 dumbell flies

I would consider fewer reps and heavier weights but I workout at home and only have limited weights. I'm thinking if I raise the reps and keep the weight the same that's going to balance it out. Eventually I'll join a gym.

I'm working chest 3 times a week - which is every session. 3 full body workouts a week.

What exercise shall I drop in order to do dips?

Cheers,

kfn

swanso5 · Post by **swanso5** » Mon Oct 02, 2006 5:16 pm

because of limitede wts you have do your weakest exercise 1st so that your strongest one won't need as much wt...i would do 2 chest routines and alternate them...2/week is more than enough but make sure you do the exact same sets and reps with rowing type movements as well or you'll be sorry later

#1 - plyo push ups...wide...close...medium

#2 - normal push ups or towll push ups...dips...flies

brad_69 · Post by **brad_69** » Wed Oct 04, 2006 6:12 pm

I had a ton of trouble with chest before too. Then I got shoulders and back stronger and it helped out alot to balance it out. Also obviously this isn't possiuble for you right now but I much prefer cables to bench. Hits the chest in more ways and develops the smaller muscles. chest is slow developing too but since building up shoulders and putting in more rest time(I work chest every 3 days 1 set of cables 1 of dumbbell bench) cable cross weight has jumped from 60 to 110.
But I know what you mean its still hard to see a huge difference in chest if I haven't worked it out that day, chest is hard to develop.

Enzo · Post by **Enzo** » Thu Apr 09, 2009 12:55 pm

Low reps heavy weight, Spotter is important, Also Negatives!

Packard · Post by **Packard** » Thu Apr 09, 2009 3:17 pm

The ability to grow muscle has, to a great degree, to do with the testosterone level in your system.

At 15 years of age you may or may not be in a heavy testosterone phase. But when it does hit, you should expect some real gains. For the time being, train smart and don't injury yourself or you will defeat the possibilities for when your testosterone does kick in.