my pecs dont grow

My routine is:

Warmup pushups: 12 x 3
Bench Press 12 x 3
Cable Flies 12 x 3
Incline Dumbell Press 12 x 3

  1. 1 month ago
    Anonymous

    Train your chest more then

    • 1 month ago
      Anonymous

      I’m exhausted after this routine. Wtf else am I supposed to do?

      • 1 month ago
        Anonymous

        you arent going to get stronger doing the same thing every week.
        how often do you do this routine?

  2. 1 month ago
    Anonymous

    How long have you been running that routine?

  3. 1 month ago
    Anonymous

    Do you do that once or twice a week?
    Only once a week would be ineffective. And are the 12 reps you're doing to failure, or at least very close to it? I see a lot of people who workout trying to hit a certain rep number with a random weight that doesn't bring proper intensity

  4. 1 month ago
    Anonymous

    idk how skinny or fat you are but it's fucking stupid to exhaust your pecs with push ups just do one lighter set and move on

  5. 1 month ago
    Anonymous

    I like tits as much as the next guy but can you at least elaborate on your supposed fitness goal

  6. 1 month ago
    Anonymous

    Fix your form.

  7. 1 month ago
    Anonymous

    you reached your natty limit, you need to bulk but you will get fat, but if you cut after you lose nearly all the strength and will look barely better. the only option is to roid but you need to keep roiding to keep te roid gains that will lead to organ damage, hair loss, acne and mental instability. at least this is my experience as an ex roider. pick your poison

  8. 1 month ago
    Anonymous

    Source?

  9. 1 month ago
    Anonymous

    > Missing dips.
    > Missing Dive bombers for the stretch.

  10. 1 month ago
    Anonymous

    leche

  11. 1 month ago
    Anonymous

    Try doing 3x12 instead

  12. 1 month ago
    Anonymous

    just do every set to failure retard. as long as you persist hypertrophy will work

    • 1 month ago
      Anonymous

      How many times per week?
      Not that anon, I've been working out till failure but I don't really have program and therefore I'm being inconsistent as fuck.

      • 1 month ago
        Anonymous

        Checked, science says the sweet spot to minimize diminishing returns is 10-20 work sets for that muscle group weekly. You can do more, but you're mostly spinning your wheels and only guys that have everything else on point (sleep, substance abstinence, sups, diet, etc) would potentially benefit

  13. 1 month ago
    Anonymous

    Do bench + pinch plate press supersets
    You will learn to activate yo titties better

  14. 1 month ago
    Anonymous

    Are you increasing in strength?

  15. 1 month ago
    Anonymous

    German volume training:
    Bench press 10x10;
    Incline dumbbell press 3x10;
    Pec fly 3x10

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