Hi,

my pecs have never really developed that much  compared to my other muscle groups.
Is this a common problem? But i never had any aches after training with them as i do with other muscles,is muscle ache important in  muscle-hyperplasia? or shouldn't i worry?

my workout was always like this 3 sets of bench press8-12 reps ,incline barbell press 3x8-12,dumbell flyes 3x8-12, i have followed this since last oct.
Any help would be appreciated.thanx.

Ok,

I had the same problem for years, and I still do not have what I'd describe as a great chest, but it is a lot better.
I do pre exhaust. Do your isolation excercises first and your compound movements last.
Example.
Incline flyes.
1 x 20-30 reps to failure (make sure you use a weight that stops you rather than you stop because you get to a designated number, and that counts for ALL movements)

1 set triple drop. Use a weight that stops you between 6-8 reps, drop the weight by 25% and continue your set, no rest to failuer. Then drop again by another 25% and continue to total failure.

Next, dips. 1 x as many as you can do, keep you feet forward to accentuate your chest.
Second set of dips add weight, I grip a d/bell between my crossed legs! do as many as you can weighted, then drop the weight and carry on to failure.

Lastly, incline d/dell press. Do one set up to 20 reps, failure.

Then do a triple drop, failure at each drop using the same principal as flyes.

If you don't ache after this you aren't pushing it hard enough !

Hope this works for you, let us know!

Reaper.
  

Many thanx Reaper,

i will try that today and i can tell it will cause massive aches ,will let you know .

cheers.

I tried  your advice but to no avail.

No matter what i do to my pecs i still get no ache.maybe i will never get any response from them.

cheers,
Dave.

All I can say is you cannot possibly be going to failure. When I train I get sore a little the day after and usually worse the day after that, so how you can post so early after your workout and say it was to no avail ?

Nothing else I can say.

Reaper.

i expected some ache the day after but nothing,but i will keep on with it ,especially going to failure even more.

I always get ache in the legs for a few days though,just never my pecs.

Your advice is appreciated.

Dave.

Hello Dave mate, reaper is right!

How your not feelin anything is beyond me!  for years I had problems with my chest until I took some good advice, work your form! that is, get the movement right and get a feel for the right weight to achieve real max failure, alot of people think they are lifting big weight but if the form is not right your not really benefiting the whole area of the muscle group.

Also stretch to the max on dips, flys and any isolation exersize, if that dont get the blood in there then I dont know what will.

I suffer from a weak chest also and i found iso-tension really, really helped!

Example, dumbell flyes... take a big deep breath and lower the weight slowly, once at the bottom hold your breath for 3 seconds, you should really feel the stretch.. then take your time taking it to the top again (3 seconds) and squeeze the pecs!

This is how i train on everything and its worked a treat for me.

Give that a whirl, if that dont work......?  

try doing some pryamids drop sets or reversals you create more muscle tearing on the esentric muscle contration. its always good to change your training programe every 4 weeks or even every 2-3 weeks, change number of sets reps exercises weight ect ect

Are you training your chest with any other body part? if so are you training chest first? try looking up mike mentzers and dorian yates training principles, it could be an idea to go balls to the wall 1 workout as many have said to complete failure where you feel you couldn't even get 1 rep out. I don't no what else to say

Dave - you can have the best exercises and workout plan down on paper - but if your exercise form and intensity is not correct - then you will not get the results you want. A few good routine have been outlined here, you have tried them but still didnt feelk anything in your pecs. I can only conclude that your form and intensity is not what it should be. If I were to go through a workout with you I guarantee that you would feel your pecs....
PJ

hi all esp PJ,
thanx for the advice and help ,i couldnt log on as i had problems with my mac and password retrieval. got to use firefox instead of safari.
i am now getting  the aches in my pecs  after i followed the information you all gave me,i found out i wasnt lifting enough weight as i felt i should hold back and concentrate on the correct form but now i have that sorted,so i now give more intensity and  make sure i lift heavier each set until i cant manage more than 6 reps in last set.

Also how do u know when you can work the muscle again after last session?i go by the 72 hours thought,but its still only guesswork  for me even then ,i would love to workout every bloomin day.

cheers for your words PJ. and reaper,flex,gunner,big keiko!

Train every muscle group once per week, thats it!

My chest is crap but following the above tips even i have seen improvements.

Remember you only grow when you rest... just like babies, eat, sleep, grow!!!  

Once a week is bang on. You dont only need time for each body part to recover - but for your body as a whole. Each time you workout you also place great demmands on your central nervous system/immune system. REST+FOOD = GROWTH

ok,will work on the theory that"less is more" ,the intermediate program  makes sense which sadly alot of other routines don't that i  read about and practised.

What speed do u recommend to perform a rep in?4-2-4 ? i have been doing that for a while now trying to really squeeze hard on the static. also apart from fat burners and protein ,post workout drinks etc..which other supps would say i must take ,if only my wallet was fuller.lol.

thanx.