need inputs on chest

[PURE]

TweetI've been getting great results, after I started my gear and killing the gym with my amazing diet. My whole body looks 10 times better, my shoulders got bigger and my arms are huge. I follow all the advices that are being giveing by you guys, and the problem that I have is my Chest,I kind of look defective with a small chest.

I need a nice schoudle or a training plan, that's has been used before or something effective.

thanks guy.

[supasaiyan99]

TweetWhat are you doing now for chest? How many sets and reps?

[PURE]

Tweetincline i do dumbells 3 sets, then incline bench 3 sets, then I do regular dumballs for chest 3 sets then bench press 3 sets, and all the reps I do about 8-10 and all the last sets of each excercise I do max and low reps.

[mrcrust]

Tweetwhat part is lacking. inner, outer, lower, upper??

is your chest sore the day after workout? chest should be the easiest muscle to get doms training it

[T-Man007]

TweetWell, I think 12 sets is too much for chest, IMO. I only do 4-5 working sets for chest once a week and it's sore every time. I use a tempo training for the most part. Looks like this:
BB bench - 3121 with negatives or forced reps at the end
BB incline - 3121 with negatives or forced reps at the end
DB decline (EOW) - 3121
DB fly - 5121
DB incline fly - 5121

The numbers break down like this: 3 is the number of seconds I take to lower the wieght, 1 is the number of seconds I hold the stretch (I never let the bar rest on my chest, always have it about 2-3 inches above), 2 is the number os seconds I take to raise the weight and 1 is the number of seconds I hold the squeeze at the top. Every since I switched to this I have gotten great results from less volume. It puts the muscle under tension much longer than the typical sets you see most guys do.

To mix things up, I will do a superset combo that goes like this:
Incline DB supersetted with DB fly for 2 sets of 3121 tempo
Decline DB supersetted with DB decline fly for 2 sets of 3121 tempo.
I also done this program for several weeks straight and got great results from it. To be honest, I got better total developement from the DB superset program than I have my current. It seemed like the DB supersets covered every angle.