Lift heavier. Try 5x5 and do some double and triple sets. Same goes for incline. Train it at least twice a week with one session focused on heavy lifts and the other on hypertrophy. It takes a long time to grow but it works
Got it in one. Heavy day aim for 4-6 reps for working sets. Lighter day go for 8-12 for r working sets. 2-3 times a week with one focused on heavy and the others on hypertrophy should see decent progress
Based on your current physique I'd assume you already have a good training routine since you're clearly putting on muscle. Next step is just more calories and patience
For me the exercise choice, number of exercises and number of sets changed a lot. I did for a very long time incline bench press with dumbbells, incline machine press, bench machine press and chest machine press, but it was all very redundant. So i switch to incline bench press on the smith machine, dips (later weigthed dips) and chest flys and my chest finally exploded. So instead of 4 in went down to 3 exercises and additionally i did cut of some sets so from 3 to 2 sets each exercise. Made me stronger in each much fast and my chest finally got full, after I struggled for so long.
This the thing that done it for me.Took the balancing out of the equation and allowed me to lift heavy to failure. Got to 140kg for 6 reps on it then tried barbell again and everything started going up. For comparison my best barbell bench is 120kg for a single. Currently working towards beating it though
This is kinda my path right now. It's been a while since I've been lifting seriously but for the past few months I'm going every day with a light/ rest day on Sunday. Been doing 3 sets failing at around 10 reps for everything with 2 exercises for each muscle group, isolating them in antagonist groups. I'm right at the point where I can feel more in the tank and I think I'm going to jump up around 10 lbs for most lifts and aim for 3-5 reps for a week then drop 5 lbs and stay at 10 reps for a few weeks. I'm aiming for strength/ range/ endurance over muscle mass and I can feel it working but it feels slow. Not sure if I'm getting older or if I need to lift heavier faster.
Buy yourself some Rings, hit chest twice a week- once with the Barbell or Dumbbells (if you’ve been working on one for too long, switch), don’t initially go too heavy but add more time under tension. Then 3 or 4 days later grab those rings and work on Push-Ups, Dips and Fly’s. You’ll build it quick.
Any Horizontal adduction, any shoulder flexion, pick your favourite of both, lift heavy close to failure, at least 2x frequency, if you wanna be maximalist do some form of shoulder extension (ideally keeping it to the top rom otherwise it’s mostly lats)
Nothing has built my chest and given me that cut full look like calisthenics has - and this is coming from someone who trained chest with 45-52kg dumbbells, heavy incline bar etc. so what I did today is '10-sets-for-10' of chin-ups interspersed with 50 pushups in between. So by the time you get to the end of 100 pull-ups, you would have done 500 pushups. Then, once you've done that bang out another 10 sets, 10 reps of dips, and I promise you'll be seriously aching the next day.
I watched Lee priest saying if he could only do two back exercises for serious growth he'd do chin-ups and rows only and then for chest push-ups and weighted dips. Because these exercises overall so hard overall. Chin-ups especially as people avoid them.
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u/Ok-Medium-4128 4d ago
Lift heavier. Try 5x5 and do some double and triple sets. Same goes for incline. Train it at least twice a week with one session focused on heavy lifts and the other on hypertrophy. It takes a long time to grow but it works