help

[GymRatfwp]

Hey guys, this is my first post so here i go, no matter what I do i can not improve my chest in the least. When I first started I was able to rep 315 and then i had to go off to basic about 8 months ago and I lost alot of that strength. After basic I jumped right back into the swing of things, and ever since then am having difficulty reping 150. I have tried switching my training rotine around to no avail, I just came back from my lift, chest day, and i am beside myself, how in the hell can i loose 200 some odd pounds off of a lift . As for my diet, I am getting more than enough protein for my size about 340 grams, i am getting about 600 grams of carbs in a day, i have split my meals up so that i get in at least 6 in a day. I weigh about 225 with about 15 to 16 percent body fat, i am bulking right now, and the only supplement i am using at the moment is whey. As for my training, I am on a 6 day split with
Day One: chest/shoulders/tris;
Day Two: legs and calves ;
Day Three: Rest
Day Four: Back/Bis
Day Five: Rest
Day Six: Rest

Any help would be greatly appreciated, because i've got no idea what to do.

[jkis]

Maybe try splitting up your chest/tri/shoulder day into 2 workouts if you can. You might be holding back on your chest in anticipation of shoulder and tri's.

Also how often do you change up your routine? Maybe your chest has got used to your current workout.

[GymRatfwp]

last time i changed up my routine was about 7 weeks ago, i was planning on changing it up after this week though

[mrpaul]

First of all dont dwell on what you USED to be able to do, you can set a goal to retain all of that strength, but don't hold a negative attitude about it. What exercises are you doing for your chest? Also, how long has it been since your basic training has ended? You can't expect to go away for 8 months and come back being at the same place in your training. You will gain back that muscle quickly i guarantee it, just keep working hard and eating good.

[Kroenen]

Like jkis said, split up you chest/shoulder/tris day. Seems to me like you have to many 'rest' days. Throw in some forearm work and abs. You will be amazed how they can improve your bench.

Also, don't be so discouraged about your bench press. Make sure you focus on everything and then it will all come together. Focusing on just you bench press can make you one dimensional in the weight room and your gains will be minimal if you ask me.

[GymRatfwp]

basic was about 8 months ago, and i have been training hard ever since then thats why i am so concerned about my strength loss, because i expected to gain it back rather quickly but i havent on my chest. however, on all of my other lifts i regained the strength which was weird. as for my chest exercises, i do

Flat Bench Presses:4 Sets X 8-10 Reps
Incline Bench Presses: 3 Sets X 6-8 Reps
Incline Flyes: 2 Sets X 8 Reps
Pullovers: 2 Sets X 8 Reps

[Kroenen]

[ QUOTE ]
basic was about 8 months ago, and i have been training hard ever since then thats why i am so concerned about my strength loss, because i expected to gain it back rather quickly but i havent on my chest. however, on all of my other lifts i regained the strength which was weird. as for my chest exercises, i do

Flat Bench Presses:4 Sets X 8-10 Reps
Incline Bench Presses: 3 Sets X 6-8 Reps
Incline Flyes: 2 Sets X 8 Reps
Pullovers: 2 Sets X 8 Reps

[/ QUOTE ]

Add more sets and maybe another exercise. Try switching it up like instead of barbells, use dumbells. Try decline flys or flat flys. There are so many options you can try.

[jkis]

Are you lifting for strength or for looks? Because if your lifting for looks who care how much weight you can do as long as your chest looks good.

[GymRatfwp]

lifting for strength

[Kroenen]

It will come back, just be patient and try some of the stuff we mentioned above.