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I have been training for quite some time and I just can’t seem t get my chest to grow.  I train it three times per week and I do a lot of benching but my results seem to be minimal.  Can you give me a good chest work-out to follow?

Thank-you

Michael S.

 

Dear Michael S,

Hope you and all the readers had a nice holiday weekend. My first thought is that you are training chest too much and not giving your muscles time to rest. This will prevent you from growing and cause you muscles to stay catabolic (muscle breakdown). 
 

Ryan Rollison

You need to pick two days out of the week and train your chest. I would give at least a 48-hour break between chest work-outs. You can try my chest work-out and see if it works for you. 

I start out with the bench press and after a good warm up set I pyramid up. I do a total of five sets (not counting warm up). I start out with 12 reps add weight and by my fifth set I do a total of 4-6 hard reps. 

Then I move to incline dumbbell presses. I choose dumbbells because I can get an incredible stretch at the bottom of the movement. If I bench heavy I incline lighter and if I incline heavy I bench lighter. 

Now by light I don’t mean easy sets. Your light work should burn and make you struggle also. 

I then move to flat bench flys and superset them with dips. These two exercises really stretch the heck out of your muscles which in return will help them to grow. Every chest day I change the order of the exercises that I do.

It is also important that you consume good quality protein sources so that your muscles can repair after a vigorous work-out. Try this work-out for a few weeks and see how it works for you. 

If you are still not getting results, then it’s time to take a serious look at your nutrition.  Are the rest of you body parts responding to your training? If they are then try this work-out and see what happens with your chest progress. 

If they are not, then you need to fix your nutrition and that is the key to any progress in any program. I know this will help you if you stay consistent. 

Good luck. I’d like to thank everyone that came out to support my 5th Annual Glass Scepter Bodybuilding & Figure contest. More Boot Camps will be starting in June. One will be in Point Place and the other @ Willys park for information or to join up place call the studio.

 

Ryan Rollison
Dream Bodies
1240 W. Sylvania ave
Toledo Ohio 43612
419-476-3494.


mydreambodies@aol.com

 
 

 

 

 

 

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