I can bench 300 pounds but my pecs wont grow

[SUNZ]

wtf am i doing wrong?
every other day

beanch press 10x3 x 200-300 pounds
dumbell press 10x3
incline bench press 10x3
flys 10 x 3

daily diet
the protein
415 grams sammon/tuns=76 grams protein x2 times aday
Spinach with every meal

[therealpapa]

You put too much pressure on it.And try to have a closer grip when lifting. Do more dumbells.

Try this with your dumbells
flat bench 20x60lbs, 15x 70lbs, 10x80, 8x90(or 4x100)
Incline, go 10lbs lower for each. You should be good

[Innkyblott]

Have you worked your abs? If your abs are sloppy, your chest won't look like sh!t.

[SUNZ]

Have you worked your abs? If your abs are sloppy, your chest won't look like sh!t.
yeah my abs are actually good. ive lost alotta weight and my abs have always been solid(not much far there).
only weights on my legs. thighs to be exact

[Julius Hodge]

You need to shock your muscles with a new workout. Change the intensity of your workout. How long do you rest between sets? Change up the number of reps you do. Change up the excercises you do. It's all about muscle confusion....

[SUNZ]

You need to shock your muscles with a new workout. Change the intensity of your workout. How long do you rest between sets? Change up the number of reps you do. Change up the excercises you do. It's all about muscle confusion....
rest like 2-5 mins.
10reps x 3 sets or 12 reps x 3 sets
I'm down to do whatever it takes.

[Mister Discotheque]

Could just be genetics duke

[I_Spits_Da_Truth]

Could just be genetics duke

yep

[SUNZ]

Could just be genetics duke
ugh no anythin but that.
even if i gotta use roids..

[Scud]

You put too much pressure on it.And try to have a closer grip when lifting. Do more dumbells.
Try this with your dumbells
flat bench 20x60lbs, 15x 70lbs, 10x80, 8x90(or 4x100)
Incline, go 10lbs lower for each. You should be good


Closer grip will work more triceps. Go with a wide grip and make sure your elbows are flared out when you bench press. Your probably might be that you're relying heavily on your triceps to push the weight.

Definitely switch your routine up, though. Start doing weighted dips and lean forward. Try dumbbell pull overs. Try incline flys if you've been doing flat. Start doing decline barbell press. Just make sure you keep your elbows flared out to localize your chest

[Julius Hodge]

rest like 2-5 mins.
10reps x 3 sets or 12 reps x 3 sets
I'm down to do whatever it takes.


Change the intensity by cutting your rest time to 45 seconds to a minute. And try a pyramid

1 set 10 reps
1 set 8 reps
1 set 6 reps

As your reps go down, make sure to put more weight on. This is one way to add muscle confusion. Also, if you have someone that can spot you, you can get some forced reps in. This really helps your muscles grow.

If you add decline db fly into your workout, the bottom part of your chest should cut up, giving you more seperation from chest to sternum.

[sm0ke]

ugh no anythin but that.
even if i gotta use roids..

lmao.. **** genetics

[Freshology]

The workout you've listed won't increase size...

You should try a pyramid workout... Don't get all hung up on trying to lift heavy weight at high reps... It seems as though you don't have a problem lifting 300 pds... If you can bench it 10 times on your 1st set then why are you still benching the same amount on your last one... Feel me???

Find out your max & create a pyramid where your first set is 10 reps, 2nd is 8, 3rd is 6, etc... And incrs the weight as you lessen reps... Low reps w/ heavy weight builds strength... Medium reps develops both strength & definition, high reps w/ lesser weight cuts you up (definition)...

Also make sure to do incline... Incline will increase your bench which will ultimately increase your muscle mass...

Find 3-4 good chest workouts to do for your chest routine... Dumbell bench press are just as good if not better than regular bench... It helps with stability & strengthening of each pec individually...

Like many others have stated switch up your routine... About every 4-6 weeks or so (cycle)... You DON'T always have to start with bench... After 4-6 weeks start of with incline, then bench, & another workout... And when that stretch is over start with another new workout... You don't have to do the same 3-4 workouts every cycle... Do regular bech, dumbell incline, & weighted dips during one cycle, then switch to dumbell bench press, regular incline, & seated chest press during the next cycle for example...

You don't have to change the workouts for each cycle you can just change the order of routine... Its all one you - whatever brings the best results... Those are the workout you should stick to anyway; find the ones that give you the best workout... The whole idea is to continually shock/ surprise your muscle nerves & get them going... Your muscles have what is called muscle memory... If you do the same thing over a long period of time your body remembers the routine and will acclimate to it... It has a time clock so its going to be prepared to do the same old boring routine whenever your ready to mistake... That's why you see people who reach a certain mark & can't lift past that weight or in your case, don't see any growth or development in muscle mass...

Think of weight trainig as sex... You keep doing the same boring shyt & your body's going to say f.uck you after a while & start cheating on you...

Also, last but not least... This is just as important as anything mentioned above... MAKE SURE YOU USE THE CORRECT FORM!!! Too many people get caught up wit trying to be Incredible Hulk in the gym but don't even do the workouts right... You're only hurting yourself in the end... People hate to hear this but: IF YOUR FORM AINT RIGHT DROP THE FUGGIN WEIGHT - get back to the basics & FIX IT!!! You'll thank yourself later... Trust Me... Wrong form = wrong muscles being targeted or even more fitting no muscle development at all... In the long run all you'll get from doing heavy weights with bad form is bad joints with an underachieved physique...

You may also want to evaluate your diet... Don't know your weight or what you eat in detail but from the looks of your protein intake alone: its not enough... And don't negelect carbs you need them for energy... Just make sure you eat the right carbs...

If you follow those guidelines you'll definitely see the benefits... Genetics isn't the issue...

If you knew a lot of this already the cool... Hopefully someone else will find this useful so nicca don't feel like I wasted my time typin all of this...

[DIME_Entertainment]

The workout you've listed won't increase size...

thanks for the tips.
my entire diet

4fishoil pills,1 multivitamin,1 hydoxycut,1tablespoon zinc powder-breakfast
4 scoops protein shake- 83 grams breakfast
lunch- 415 grams tuna and spinash - 80 grams protein
a bar or 2 of protein here n there
4 scoop protein- 83 grams dinner

thats my incremental new increased protein diet.

I have read all your tips and will work on it for a 12 week cycle.

[SUNZ]

today i tried somethin new
barbell press pyramid sets
barbell flys pyramid sets
barbell rows pyramid sets

only had 30 minutes

[Big H]

Genetics play a role in your body structure and shapes your muscles; they don't however influence the potential for growth. Any muscle will grow bigger if enough resistance is placed on it... the real question is what the shape will be when it fills.

Just keep at it and switch things up. Bench Press isn't the best for adding actual mass to the pecs. Go with dumbbells for a while and see how it works for you. And when I say dumbbell, I mean EVERYTHING. Flat, Incline, Flys, etc.

Also try adding DB Pullovers to your chest routine. This is a forgotten exercise that expands the chest and ribcage giving you that filled out look.