Most boys joined gym for two reasons: one is to grow chest and arms and another is to reduce belly fat.
Oftentimes, they are not able to do it because of improper nutrition and training.
If we talked about building muscles, many of us have problems with chest growth, they are not able to grow them, and the number one reason for that would be insufficient work that you give your chest muscles to do.
As you read further, you will know what I mean by that along with other reasons which may restrict your chest growth.
Top 7 Reasons Why Your Chest is not Growing
- Not enough exercise Volume
Exercise volume is the number one driving factor for muscle hypertrophy aka muscle growth.
Many of you may not know about what exercise volume is.
So exercise volume is the number of sets you do per muscle group per week.
If you’re not doing enough sets for your chest then there is no way you can grow your muscles.
Now, you may think that I’m training twice or twice a week but have you ever counted your number of sets that you do for chest workout?
The answer will be NO!!!
Because many people don’t count it!
How to Fix This?
Whenever you do your next workout for the chest, count your total number of sets that you did.
If you’re training chest more than once a week(which you should do!), then count all the sets you did for that week.
Now, when it comes to exercise volume there is a volume landmark, which you should follow that gets most out of your sets.
- Maintenance Volume
- Minimum Effective Volume
- Maximum Adaptive Volume(You should do this!)
- Maximum Recoverable Volume
You don’t have to go in depth about all these volume landmarks, but if you want, go check out this article.
Check below graphics and look for Maximum adaptive volume for chest.
It should be 16!
If you’re doing a total number of sets for chest less than 16 then there are few chances that your chest is not growing.
Most of the time, this is the number one reason why your chest is not growing, if you fix this, you will not need to look for other causes.
- Not Eating Enough Protein
Do you know that protein is MUST for building muscles?
If you’re not eating enough protein, there is no way you can grow your chest or any muscle group.
Now, many people go with the generic like eating 1 gm per pound and so on!
But recently, examine.com produced an in-depth guide for protein intake, you can read that here, and in that they wrote about the protein requirement for all sorts of things like for athletes, for fat loss, for muscle gain, for sedentary people and so on!
So, if you look at that article, they said that if someone is looking for muscle growth, they should focus anywhere between 1.6–2.4 g/kg.
If your focus is muscle building you should focus more on the higher side of this range, or you can also with the lower side of the range.
- Mind Muscle Connection
Mind muscle connection is one of the most important things when it comes to muscle building and many people also struggle with this as well.
In 2018, there is a study done by Dr Brad Shoenfeld about the effect of Mind muscle connection on Muscle hypertrophy.
Basically, they take 30 college-aged men and assign them randomly with mind muscle connection and without mind muscle connection.
All participants performed 4 sets of arm curls and leg extensions for 8 to 12 RM on 3 non-consecutive days per week.
Keep in mind that all sets are carried out to muscular failure.
After 8 weeks of training, subjects who used a mind muscle connection when doing arms curls, they have more growth in biceps brachii than the group who did arms curls without mind muscle connection.
From this study it appears that mind muscle connection is important if your goal is to maximize muscle hypertrophy.
How to Achieve Mind Muscle Connection
Before I tell you anything about this, let me tell you that achieving mind muscle connection is harder than you think, and it may take years to achieve this.
So, if you’re not able to do it, just focus on more quality work for your reps.
When you’re trying to achieve mind muscle connection, rather than thinking about where you feel a muscular stimulus, think about where you’re supposed to feel the stimulus.
This is the number one tip I can give you for achieving muscle connection.
If you didn’t get it, just read again and try every time when you do exercise.
P.S. Mind muscle connection is important but not that much important compared to protein intake and exercise volume.
- Rest and Recovery
Rest and recovery is one of the most important things you should take care of when it comes to muscle building.
It is very important that your muscles are repaired through diet and nutrition after you trained them in the gym in order to grow.
If you train them continuously without giving them proper rest and recovery time then you will not be able to grow muscle, instead you’re sabotaging your growth.
No matter which workout split you’re following right now but it is very important to have at least 48 hours of break between training the same muscle group.
So, if you’re training chest on Monday(Like all do, But I train Legs😝), you can train chest again on Thursday.
Are you doing the same or making mistakes in this?
- Eating Carbs
Carbs are very important not only for energy but also for growing muscle.
No matter which diet you’re following right now, but if you’re following a low carb diet then you should check the carb intake again.
Because when you eat less carbs your body first uses your fat storage and then protein storage to get the energy for workout.
If you’re doing intense training then there will be a chance that your body starts using your muscle as an energy source(catabolic state!), and if your body does that for a long time, then your chest will not grow.
Most of the time most people eat enough carbs, so you don’t need to worry much about it but make sure you’re eating your daily protein intake.
- Range of Motion
This is the beginner’s mistake . Experts also do this.
I saw many people in the gym that, for the sake of show-off they try to perform bench press with 5*5 plates loaded and never do full reps.
However, There are many who do the same with the light weight as well.
If you do this, and put 100kg on the bar, you’re most likely training with 30kg because the remaining 70kg spread to other muscles like the shoulder and triceps.
So, no matter how heavy or small your weight is, just try to do a complete range of motion.
- Take Time
I don’t know the experience of you guys in the gym but there will be few people who are reading this article and their level of fitness is between beginner and intermediate and said “My chest is not growing?”
You have to understand one thing, like losing weight takes time, gaining muscle will also take time.
And building a bigger chest will take a lot of years of hard work and consistency.
If you’re at an advanced level and your chest is not growing, you waste a lot of years of training and time.
Force Your Chest to Grow
After you applied all this solution and you’re still not able to grow your chest, there is something you can do which is force your chest to grow.
So what you do basically is Pyramind training.
Many of you know about this but let me explain to others!
Pyramid training is something like increasing weight upto certain reps and then decreasing the reps and weight all the way to zero.
Pyramind training is one of the best ways to grow your chest, if you tried all the solutions I mentioned above.
Just keep in mind that you should not do pyramid training every time you do chest exercises or you can only do pyramid training with one exercise.
Because pyramind training is like advanced level training and no one should perform it frequently.
How Do I Know If my Chest is Growing?
This is one of the most dumbass questions I got many times.
People came to me and asked me, Vinit, How do I know whether my chest is growing or not?
I’m like what the?
Just see your before and after and you’ll know whether your chest has grown or not?
Or you can measure it before starting your actual training plan and measure them again after the completing training plan.
Why am I not Feeling my Chest Workout?
This is another dumb-ass question!
But the answer is very simple: Mind Muscle Connection!
If you really want to fill or active your chest muscle then focus on mind muscle connection and you will be able to feel it.
Now, you know the shit that you’re not doing enough number of sets for the chest and not eating enough protein and that’s why your chest is not growing.
If you think, you do all this without any mistakes then there is no way your chest won’t grow.
Thoughts? Doubts? Comments? Drop them Below!