Hey guys, I'm at a roadblock with my chest and I'm worried I'm over training it, and it's resulting in my chest being vastly underdeveloped compared to my arms, back, shoulders, legs, etc.
For starters just let me say I'm 21, 6' 200lbs, around 10-12% BF and have been seriously lifting since 2009.
Also I'm consuming around 3500 calories, in particular 300gs of protein a day. (It's mostly a very lean diet, all eggs, chicken, tuna, salmon, etc.)
For my chest I'll do a two day split, with about 3-4 days in between the first and second workout.
Chest day 1: Flat Bench Press 6 Sets of 6-8 Reps
Dumbbell Flat Press 4 Sets of 6-10 Reps (I do a dropset each set so I'll do 6-8-10)
Dumbbell Flat Flies 4 Sets of 8-12 Reps (I do a dropset each set so I'll do 8-10-12
Dips 3 sets to failure
Dumbbell Pullovers 3 Sets of 10
Chest day 2: Incline Bench Press 6 Sets of 6-8 reps
Dumbbell Incline Press 4 Sets of 6-10 Reps (I do a dropset each set so I'll do 6-8-10)
Dumbbell Incline Flies 4 Sets of 8-12 Reps (I do a dropset each set so I'll do 8-10-12)
Cable Cross over 3 Sets of 8
Dips 3 Sets to failure
I don't know if the amount of sets are too much or not, but I do the same amount of sets for my back, which has developed nicely, and even more with my legs, which have pretty well developed pretty well. (Bis, Tris, and Shoulders I don't do anywhere near as many sets, but they're my most developed area, which makes me think when I'm doing chest I may be using my secondary muscles too much)
It's not that I'm not strong in my chest, I put up respectable weight, but my chest just refuses to grow. Which makes me think it's either A. I'm overtraining, or B. My shoulders and triceps are doing most of the work during my chest workout. The rest of my body grows like a weed.
Lastly I should say it's not growing in thickness, so like outwards, but the width does seem to have some size, but that's also probably in part because I have wide lats.
So does anybody have any advice on making my chest grow or what is stunting my growth? Overtraining or possibly favoring secondary muscles instead of specifically the chest? Or even favored routines of their own where they saw results?
Thanks in advance guys. And sorry for writing so much.