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17/06/2026 10:40 am
as title reads. i have tried heavy weight low reps, pyramids, high rep lower weight, and german volume. extremely hard gainer in my chest. what seems to work best is german volume training. but still not getting the best results. usually so fatigued after the first 10 reps its hard to get another exercise in with another 10 reps. just looking for some advice bros. thanks in advance
17/06/2026 11:03 am
Sounds like something to shock the pecs is in order. One way I have used to great effect is the old pre-exhaust training made popular my Mike Mentzer. Chose an isolation movement and do this first to total falure with forced reps at the end say 8-10 reps maybe the pec deck for example, then with no rest go to a compound movement and go to falure on this also with a couple forced reps at the end. 2 super sets like this and your pecs will be begging for mercy. Hold nothing back for more sets but all out effort. Another method I love is fst-7 sets at the end . We all have our fav shock tactics but these are two of my fav's. Then it's lots of clean food and rest.
17/06/2026 11:29 am
i'm lacking in upper/outer chest, i've been doing wide grip bp with at least a slight incline as suggested here.
17/06/2026 11:49 am
Drop sets work great for me (hard gainer as well), I only do them on the last set of the exercise. Also, my chest took off when I decreased the total amount of sets I was doing for chest to 12 sets total (usually 4 different exercises for 3 sets, with 2 drop sets at the end of each exercise decreasing the weight by 25% each drop).
17/06/2026 12:06 pm
Training it twice a week for cycles 4-6 weeks (not gear cycles)
17/06/2026 12:25 pm
my chest is actually big for my size...how? idfk...but a typical workout for me looks like this...
light weight high rep pec deck for bloodflow
incline DB - 70lb for 15, 100lb for 10, 100lb til failure, drop set down to 60 failure
decline DB - 70lb for 15, again for 15, and again for 15
incline DB flys - 40lb for 15, 55lb for 12, 70lb for 8, drop set down to 35
flat bench barbell - 95lbs 8 sets of 8 reps, 10 second break between each set for exhaustion.
i love dumbells, i love drop setting, and i love volume at the end. i dont do every workout this way obviously, but its really my favorite for how to train. sometimes i utilize cable flys, sometimes hammer strength machines, sometimes decline barbell, but my shoulder on the left sucks, makes it hard to use barbells, and dumbells have built me.