I have been working out for a few years now and every body part is coming together nicely execpt chest. I don't think I have any growth in my chest since I started. Here is my workout

BB or DB Bench
3 sets, 6-8 reps

BB or DB Incline
3 sets, 6-8 reps

Fly (Peck Deck or DB Fly)
3 sets, 6-8 reps

Dips
3 sets until failure

Any suggestions?

Try chainging up your routine...pre-exhaust with flyes and/or cable x-overs...

Change up the rep scheme...focus on endurance and conditioning rather than power/strength...bring the reps up for a couple of weeks then go back to strength trainig (6-8 rep range) once you push through endurance plateaus...

I always feel like im at a plateua with any given body part...making these kind of changes consistently keeps things fresh and always seems to bring strength and mass gains...

Two things you can do. Lift heavier, or lift more. Whatever you do, don't do it if you're not making progress. Doing the same workout week after week won't give you any gains. Once you plateau, try something new. There are countless routines out there. Anything that's different from what you're doing now will probably give you gains, and if not, try something different.

I'd suggest doing more sets of your compound movements for a couple weeks (bench, incline, dips. maybe 6-8 sets), then more sets of some isolation for a couple weeks, followed by a couple weeks heavier, then a couple weeks heavier with different lifts.

Try doing that same workout twice a week, or even three times a week for a week. If I feel a certain body part is lagging, I'll hit it two or three times, or if it's really lagging, I'll hit it every session. There for a while my chin was weak, so I hit it every session for several months, now it's one of my strongest points.

My point is, don't keep doing the same thing. Personally I plan 4 weeks out what I'm going to do, so it's never the same. Oh, and I read just about everything I can on training, and different methods (t-nation is a great place for that, just don't listen to 90% of their supplement suggestions). Periodization is the key, lots of info on it.

Or just pump yourself full of AAS, that seems to work for a lot of people.

Good luck!

I'd say go heavier/lower reps. When going 8+ reps, you're delts are going to fatigue way quicker than your chest does. Only way to make sure you hit the chest hard when it is not receiving enough stimulation is to go heavier.

Sounds like my chest. Mine wont grow till I go HEAVY, which I cant do cause of my shoulders. But it wont hurt to try.

Ive also started doin ground bench presses and db presses to limit my ROM, and had great results. Chest felt great, with minimal soreness on my shoulders.

Way too much of the same rep ranges.

Pyramid weight and reps upward, like warmup 15reps, up weight 12 reps, up weight 10 reps, up weight 8, up weight 6 reps, do another 6 or up weight to 4 reps, then back down to your 10 rep weight and try and tell yourself you are getting 12 though you may not get there. Also at each last rep you shouldn't feel as though you could hit another without help.


My BB Flat routine:
135x15
225x12
275x10(x3)
or on to
295x8
315x4-6
and always finish with reps
225x10

BB Inclines I'm already pumped from Flat so,
(225x10)x3
275x6
Then I may drop it to 225 again and smash it up otherwise done.

DB Flys I just go for 3 sets of ten and squeeze as much as possible for a mega finish pump.

Thanks guys for the suggestions, makes total sense. Sometimes you get in a routine and just stick to it. I will take your suggestions and implement them.

Also switch up flat to incline, incline to flat, decline and incline, incline and decline.

Always good to switch something around if you get stuck.

When you start with inclines always give your shoulders alittle warmup though, can even before flats and declines as well.

Have never liked decline or recomended it. Something about the ROM and the way the weight drives your shoulders up just says no to me.

Yeah, no declines for me. I actually separated my sholder doing declines.

I did a variety of exercises today and uped the reps. Kicked my butt, I had big time pumps after todays workout.

Declines suck dick. Just stick to flat and incline, unless you want to injure yourself with declines.