Something is wrong guys. I finally started a bulk for the first time but nothing is progressing at all on my chest. I don't feel anything ever in my chest. With every single exercise no matter what weight or technique I try I just do not feel it in my chest. Feel like I'm just gaining weight for no reason at this point.
Mind muscle connection is overrated as beginner
Get stronger, don’t try to feel it
I'm trying. That's the thing though, I was making more progression cutting on keto than I am now bulking on regular food. Nothing makes any sense.
The first week I switched back to regular food I went up 5 lbs on my bench which is small but for just switching food it was nice. And I've actually gone down since then 3 weeks in. And my sleep is absolutely abysmal since switching to normal food for some reason. Like I constantly have constipation and I sleep for 10 minutes at a time the entire night.
I disagree you can't feel it cus you're doing it wrong OP
Bullshit, mind-muscle connection is everything, and should be trained from the start.
Do 14 sets of 88 reps of any chest exercises you can find, every day, each rep slow and with perfect form, and if you manage to get through all those sets up the weight.
Also try active rest days, you'll get way more gains by being active during your rest days than if you sit in front of a computer or something, just keep moving and breathing correctly so blood is always flowing well into the sore muscles so they repair faster.
I work as a drywaller, so I'm pretty active already on my rest days.
mind muscle connection is underrated for beginners
Both sides are right. Many beginners struggle to create the mind muscle connection because their muscles are untrained and aren't that big. Yes they should try to feel the mind muscle connection from the start however they shouldn't worry too much if they don't feel it after their first few weeks. Their muscles will still grow if they train to failure and with correct form. The mind muscle connection will come with time and when it does it will become crucial for their continued gains.
You don't even build muscle in the first two weeks of lifting. You get a pump from literally activating more neuron connections that usual. After that point, then muscle growth occurs.
Exactly. Its not unreasonable to not be able to have mind muscle connection when you have frick all muscle. Nice dubs btw
This. I'm 3 months into lifting and I can only barely move my left pec. I can't move my right one at all
Chest is stronger than arms, arms are giving up while chest is chilling at 20%
my arms aren't giving up though, and I do tricep work twice a week too to make sure. During chest day, and during shoulder day
what do you recommend as a heavy isolation for a home gym? I just have a squat rack/bar/adjustable dumbells/and a really shit cable pulley I use for pushdowns, and pulldowns
pushups for volume
I have been doing incline pushups at the end and only sometimes feel it slightly in my chest, everyone was telling me I had way too much volume though.
what was your volume?
also, on the post above i meant to reply to the other guy
They mean too much junk volume
I like incline dumbbell chest flies
Do heavy isolations
use a narrower grip on bench.
Even better: stop benching and some cable flies
I'd love to do cable flies but I'm working out at home and don't have a functional trainer or room for it. I have been trying a more narrow grip, and it seems like my side delts are exploding when I do it like that.
Also my OHP is literally going to catch my bench press at this rate, which is why I don't think it's really my arms giving up. My ohp is 150 3x8-12 and bench is 180 5x5
You only doing flat bench?
Try incline,drips, dumbbell flys, deficit push-ups.
Truth is that you have to find the exercises that work for you.
My chest day is
Flat Bench 5x5
Incline DB 3x8-12 +dropset usually
Dips 3 sets to failure
DB cross body raises or DB Fly
Incline pushups 3 sets to failure
then tricep work, usually straight bar pushdowns, rope pushdowns, and sometimes skullcrushers all 3x8-15
thats too much volume because you are doing too much shit, not because you are doing too much volume.
Learn2program.
Drop dips, and drop the dumbell raises and flies.
Bench: LP, 3*5, session 1 @ 72% and going up 2% per session until you fail sets.
Pushups or dips (depends on if you can do sets of 30+ dips), sets to like 3 reps from failure, adding sets every session, from 2 -> 4 -> 6 -> 8.
watch yourself put 30lbs on your bench and have a big, juicy, round chest frin the side
Honestly the only way to find out is to frick around with different hand placements, flaring out your of elbows or keeping them tight to your body and round or no rounding of your shoulder/traps during push-ups/dips.
If you don't know what I mean, it's similar to a pseudo planche push-ups, you should feel most of your body weight on your chest, tricep and upper back.
Why in the everything hell are you doing such a junk volume slog of a program if you're only benching fricking 180lbs? Is everyone on IST DYEL nowadays?
There isn't a single strength training coach or even bodybuilding coach who would sign off on a program with such a dump of junk volume like that.
Quit the nonsense and get stronger! Do your 3 or 5 sets of flat bench, attack your weak points with 2-3 accessory exercises 3 sets each, and gtfo out of the gym and recover. Do this twice a week and it'll get you farther than whatever the nonsense you're doing now is.
Cable Crossovers
Incline 30%
That's literally all you need.
thats because your ohp is a standing incline press
deficit pushups dont train your chest at all of you do them properly, have you ever done them?
The only chest exercise you'll ever need.
>206lbs
>Easily do sets of 12-15
>Switch to ringed dips
>Struggle to bust out 3
Love this but frick me the rings make some exercises so much harder
Just wait a month for your stabilizers to catch up and you're golden
Why the frick would you choose a higher stability requiring exercise if you're looking for hypertrophy? Ring dips rank at probably the least effective chest movement for hypertrophy. You are objectively better off doing literally any chest press machine over fricking ring dips.
skill issue
Yeah its a skill issue on his part in not knowing how to train. Any exercise that requires higher stability demands is less effective for hypertropy of the desired muscle because the muscle is the sole focus. This is objective fact. Enjoy trashing your joints up going to failure on ring dips. Meanwhile the rest of the non-moronic crowd will make consistent gains using a chest press machine.
If you're beginning, your shoulders and back are probably weak, and you're feeling more pain in them than your chest. It takes time, trust the process
I get all my training advice from ifunny
i can only isolate my chest and get a good squeeze with cables. trained for years and nothing else works for me at all.
play around with some fly/pressing motions with cables and you might find something that works for you
If you can't feel your chest work in a regular Bench press, you do not know how to Bench press. Simple as.
i was benching 3 plates but my chest didn't grow until i added cables
If you aren’t experiencing a pump with your conventional routine, begin implementing drop sets. You will get an insane pump.
I don't feel all my muscles and they still grow. You got memed by guys paid to obsess over bodybuilding.
I'm a fricking idiot for wasting time here.
Decline push ups and pec deck
I have a friend with the same problem he will be posting shortly, he also likes boys
issou
Protract and depress scapula blades, this will puff out your chest, this applies to all chest exercises.
When benching grip the bar slightly wider than shoulder width, your forearm should go straight down as you perform your rep.
The bar on the pins should be right above your eyes and when you unrack it should be above the middle of your chest and when the bar goes down it should touch the bottom of your sternum.
If you did the first step correctly this should cause a natural arch so no need to accentuate it.
Don't flare out your elbows, keep them straight down.
And all chest exercises try to squeeze your hands together, obviously some exercises won't let you but the action will make your chest activate more, this will make your arms want to internally rotate but make sure they don't by externally rotating your arms as if you are trying to bemd the bar, this will make the inside of your elbow point towards you and keep your elbows pointing down.
If you can't still feel your chest after all of these just record yourself to see if there is muscle activation and if there is that's all that matters, if there isn't make sure all your set up is good.
Go to failure and just wait until your pecs get bigger.
I used to have that problem, but I started going heavier and to failure, now I can feel the fiber in thembiddle of the chest
If you're doing barbell bench switch to dumbbell bench
#1 factor for me was really getting the arch nailed down for bench. Before unracking, lift your whole body off the bench, pull your shoulders back and stick your chest out as far as you can (within reason don't strain), then set your upper back against the bench, push back with your legs to slide into your unrack position, lower your butt down to the bench while maintaining tension in your legs, unrack and go. Also another good cue, your grip on the bar should be like you are trying to bend or snap it, both hands turned inward somewhat with neutral wrist. Bar path also important. This will maximize the load on your chest.
You DON'T need to feel a pump
You DON'T need to feel DOMS
This thread is asinine
when lowering the barbell push your chest out do rows before bench, so that your back is pumped and you can flex your shoulders together better on the bench
this will also make it easier to follow the correct cue when lowering the bar it should feel like you're pulling your chest towards it
Go to failure instead of some meme 5x5. If you drop and do 50 pushups right now I bet you'd feel a pump.
>I don't feel anything ever in my chest.
that's because u're an bot and bot don't have chest
> I don't feel anything ever in my chest.
that's because ur shoulders are constantly protracted u fricking imbecile, work on rear delt until it can hold your shoulder to do anything with chest u simplest of simpletons moron
>but i can't even retract my shoulder to work on rear delt to being with - what do?
stretch pec and front delt (it's the same shit), obviously
>it's all so confusing
no it isn't, u're just an bot pretending to be moronic
Do dumbbell floor presses. Go imitate Scooby1961's form. Wide elbow angle, head down, retracted scapulae.
It's the only exercise that puts meat on my pecs, everything else gives me shoulders and triceps