I need Chest HELP...

[hossjob]

I've been having a hard time now for about 2-3 months now getting a chest pump at all. When I do chest, I don't feel it in my chest at all. In fact I dont' feel it ANYWHERE. I'm slowing everything down, I've read Eric's chest articles like 10 times, I'm doing EVERYTHING they say, but I don't feel anything. The weight feels like it's DEAD and I can barely move it, but afterward, my chest is not pumped or tired. IT IS FULL, but that's is. I've noticed a small change in my chest, but not like I though I should see. I used to be a beast on chest. I'd bench 375/1, 315/6, inclining 285 for reps....What gives? I'm not too concerned with numbers anymore, but I am concerned with no pump and not feeling the chest get tired.

[nitrotank]

Bro, I wish we were training together. I'd take you through my Chest SHOCK workout, which I do every other shock week. It's great for working up a great pump. It's hard to explain, but I'll do my best. It's basically a tri-set. There are three exercises. Flat Bench, DB incline bench, and a modified push-up.

For the push-ups, put two flat benches so that they are parallel to one another. You will do your push-ups with your hands one each bench, and your body will dip between each bench. Put your feet on a stability ball, with your toes on the ball. The elevated push-ups allow you to go deeper than you would a normal push-up and stretch the chest.

Basically, it works like this:

Flat Bench- 205 x 8 (no rest)
Incline DB Bench- 65 x 8 (no rest)
Push-ups x failure

1-2 minute rest then repeat for three sets

You won't be able to maintain the reps for each set, so if you have a spotter, have them assist if you can. If you don't have a spotter, I would back off 10 pounds each set, and train smart. It's a relatively quick workout, but the pump is insane.

[The One]

I am worried that you might lack neural drive to your chest. Are you training chest once or twice per week right now?

[hossjob]

admin said:

I am worried that you might lack neural drive to your chest. Are you training chest once or twice per week right now?

1 time per week. I did a 4 week blast where I did my typical P/RR/S but on a 2nd day I did DC like training for 1 chest exercise.

What does this mean? Could this be why I have tingling sensations down in my wrist/hands constantly and cannot do simple things like mow lawn? They used to tell me I had impingement syndrome.

[eazye]

Kyle, the tingly hands/wrist very well could be from an impingement somewhere. Is it your whole hand or just a few fingers? Did anyone ever tell you where you had an impingement? Do you have any tingling further up in your arms?

[hossjob]

E, I've had problems with my hands going numb for over 10 years. I went to 7 or 8 specialists in high school and got 7-8 different diagnosis. I finally gave up. In college, the trainers said I had impingement syndrome and the dr. that did my MRI when I tore my infraspinatus said that my bones didn't fuse right at my AC joint and that it's straight bone on bone. I have referred pain, but never thought it MIGHT have anything to do with chest development feel. On top of this, my wrists constantly hurt and grind. Been like this for years.

[The One]

It IS possible that you have an impingment that is affecting proper nerve signals from reaching your chest. You may be recruiting more delt and triceps fibers, even when using excellent form. Secondarily, you may not have a large amount of fast twitch fibers in your pecs, making it a natural weakpoint.

I would like you to try something for the next 6 weeks or so. Train chest 2 days per week, with a regular and mini-workout (like we discussed over on MD).

You are going to use pre-exhaustion at every workout, as well as massive stretch under tension training. You are not going to use typical PRRS for this period, but only for chest.

Before I say more, please list for me the chest exercises that you generally FEEL MOST when training.

[Blade]

hossjob said:

E, I've had problems with my hands going numb for over 10 years. I went to 7 or 8 specialists in high school and got 7-8 different diagnosis. I finally gave up. In college, the trainers said I had impingement syndrome and the dr. that did my MRI when I tore my infraspinatus said that my bones didn't fuse right at my AC joint and that it's straight bone on bone. I have referred pain, but never thought it MIGHT have anything to do with chest development feel. On top of this, my wrists constantly hurt and grind. Been like this for years.

This is common in omst baseball players. My boy Nick had the same problem with his pitching arm. Still doing his therapy as far as I know while playing over in Thailand or Taiwan I dunno, one of the Tai countries

[hossjob]

admin said:

It IS possible that you have an impingment that is affecting proper nerve signals from reaching your chest. You may be recruiting more delt and triceps fibers, even when using excellent form. Secondarily, you may not have a large amount of fast twitch fibers in your pecs, making it a natural weakpoint.

I would like you to try something for the next 6 weeks or so. Train chest 2 days per week, with a regular and mini-workout (like we discussed over on MD).

You are going to use pre-exhaustion at every workout, as well as massive stretch under tension training. You are not going to use typical PRRS for this period, but only for chest.

Before I say more, please list for me the chest exercises that you generally FEEL MOST when training.

Coach, the exercises I feel the most are:

Incline Barbell & Flys (all sorts of incline angles)
Flat & incline cable flys
Push-ups (Don't do them often)
Hammer strength Iso Press
& sometimes I feel smith bench

Thanks alot coach. When do I do my 2nd chest day?

[The One]

Did not forget you. I'll be back!

[hossjob]

admin said:

Did not forget you. I'll be back!

Awesome! I'll wait patiently for the pec poundings of my life!

[Blade]

Kyle have you ever tried doing more DB work tham BB? My chest development I competely credit to DB. I took almost 2 years off from BB work cuse it bothered my shoulders so I didi different movements with DB's ie, Flat press I would twist my wrists at the bottom to a 45 deg angel, then twist out at the top (like an arnold press) Same with incline. Sometimes my start point on an incline would be palms in, the finish point was palms out. IT is using a little more tricep but not using your shoulders to overpower the movement and taking away from the chest. Another incline press I used to not activate the delt was to do a stright press but my hands were angled where the pinky was angled behind the thumb point (thumb a little forward, palms facing out 25 deg).

[bigrick]

hey kyle, im a huge fan of using bbells for most of my chest workout but above all freeweight equiment for chest i get teh best possible pump ever out of using a butterfly machine and really squeezing hard and doing a slight pause at the peak contraction just a thought u may try. i too rarely get teh solid pump in my chest anymore that i used too. but it still grows, when i get to do those flys tho man do i feel a pump then.

[hossjob]

I used to be a big DB guy. Loved em, but lately they seem to be hitting my pecs less than barbell. I did a "mini" chest workout Saturday like Eric prescribes and I did 1-Arm DB presses and that really helped. I actually did:

Right - 65/8
Left - 65/8
Right - 65/5

Thinking of maybe doing something like this cuz my right pec is smaller than my left, from what I can see.

[tank316]

hossjob said:

I used to be a big DB guy. Loved em, but lately they seem to be hitting my pecs less than barbell. I did a "mini" chest workout Saturday like Eric prescribes and I did 1-Arm DB presses and that really helped. I actually did:

Right - 65/8
Left - 65/8
Right - 65/5

Thinking of maybe doing something like this cuz my right pec is smaller than my left, from what I can see.

Thinking of maybe doing something like this cuz my right pec is smaller than my left, from what I can see.

i myself do this due to the r/c surgery 2 yrs ago, bad atrophy man..

i took it from the uni-lateral experience article Eric wrote and applied this, also did the same thing when he suggested the same thing for hammies and bi/tris..prioritze, Kyle, you'll get this thing turned around, youre a warrior bro!!!