CHEST

Some of these training technique's you have seen are just examples of different ways to train. I think everything works just not for long, saying that nothing beats good hard solid training. Now you have given this a go lets try a different approach. Lets start with chest. Warm up with the bar on flat bench, slowly progress every set increasing the weight, we are trying to get good solid reps and sets here. Finally you will get to a weight that you find hard to get 10 reps with, once you do that do one more set with the weight you had just done before that, example 60 kg 100 kg 140 kg then back to 100 kg. Then onto incline here we want 3 good solid sets of reps 10-15 . Then move on to Flat Flys its a good exercise for chest, here do 2 good heavy solid sets on the last set lighten the weight and pump a good 30 + reps and if the chest is still not tired go onto seated chest press, blast out another 3 sets on here. That should be chest done. Good Luck.