my chest is definitely my weakest part i only do 5x8 bench, 4x12 dumbell presses, pushups 3xfailure and dips 3xfailure what else should i do?
>>77210001what does your entire routine look like?Do you do db press immediately after bb press?Why no incline press?Why are you doing 5 sets or barbell press?Did you make up your own routine? If so it's probably bad; post routine.
>>77210001How often are you doing them? You need to work out muscles at least 2x a week for gains. Assuming you are doing that, what is your progression like? Your rep counts look like a linear progression program. Why are you doing 8 reps for bench in a linear progression program? Typically the guideline is to do 5 for linear progression, because that is the good rep count for strength LP. If you have plateaued, you should switch to double progression or increase the frequency you do those lifts if you are seriously only doing them once a week.
>>77210001You should do less and go heavier, maybe do flies
>>77210006it's actually really bad and disorganized, i have lifting and calisthenic/boxing days>bench>barbell rows (which i stopped like a week ago because my lower back is hurting and i'm retarded and can't do them correctly)>OHP>dumbbell curls>ez barbell curlsthen on calisthenic/box days i'll do>push ups 3xfailure>chin ups 3xfailure>dips 3x failure>leg raises 3x failureand heavy bag worki wanna start doing pullups but i can barely do 3 cause i'm still too fat for my height (5'10 - 187 lbs)i was thinking about adding pullups once i was 180
>>77210014Do pull ups. Start with your 3, and then do a full set of negatives.
>>77210001Edit it down 1 compound exercise for general pushing1 accessory exercise for chest isolationDo them every 3rd or 4th day. Do 3 sets each first set with 2 rir, second 1 rir and third to failure. If that ends up a straight set (all same number) up the weight. Keep rest times uniform with this and like 2 minutes tops. If a lift fails to improve for 2 or 3 weeks swap it out for a diffent one that hits the same muscle. Chest is one of those muscle groups that if it doesn't respond to volume it will usually respond to conjunction methods (rotating lifts and intensity) do not invest too heavily in trying to craft a perfect routine because it will not work forever regardless.
>>77210014do 3x8 benchadd incline press (either db or bb)on calisthenic days don't do pushups only do dips
>>77210012>You need to work out muscles at least 2x a week for gains.Why do people always repeat this? You'll get significant gains from working out a muscle as little as a single time every other week. You need to work out a muscle 2-3 times per week for MAXIMUM gains, not for ANY gains.
>>77210047>Chest is one of those muscle groups that if it doesn't respond to volume it will usually respond to conjunction methods (rotating lifts and intensity) do not invest too heavily in trying to craft a perfect routine because it will not work forever regardless.thx
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>>77210509>>77210541>>77210546
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