strictly size and mass

[lilwoday09smb]

so i started a new program for the winter months after reading over some post and opinions by people like JPM i decided to do a simple split, however im having 1 problem i never feel like im fully working my chest. tell me what you guys think

day 1/4
bench press 3 x 6-4
cling and press 3 x 6-4
weighted dips 3 x 6-4
lying extensions behind the head 3 x 6-4
shrugs 3 x 6-4
leg raises 3 x 15
crunches 3 x 25

day 2/5
squats 3 x 8-6
deadlifts 3 x 6-4
chins 3 x 6-4
bb rows curl grip 3 x 6-4
bb curls 3 x 6-4

i do cardio 2 times a week 2 mile run and punching bag for 5-6 rounds just to keep heart rate up
calf raises 3 x 8-6
hyperextensions 3 x 10

[Bluto]

if you dont feel you work your chest you might need to check your technique, or change to dumbbells instead, or lower weights to 'feel' the muscle

[GET_BIGGER]

I would lower the weight and increase the reps.  Unless your switching your routine to the lower rep range, then just get a spotter and do some forced reps.

[BallzDeep69]

You want strictly size and mass you should be doing your sets within the 10-12 rep range.

[BuffGoddess]

I agree with the previous two guys. Research has proven that your ideal hypertrophy range is 12 reps with the last two in the set being a struggle to complete (Forced reps). I have applied this principle to my own training with great results. The 6 rep range is great for strength but for putting on some serious mass you have to get a good pump. That's the 12 rep range. Good Luck!
Buff

[pumpster]

Not to split hairs but the optimal rep range is 8-12.

[BuffGoddess]

Sorry meant to say up to 12 reps...

[GoneAway]

Be careful on your joints with 4-6. The lower the reps, the more pressure on your joints, so you need to take every precaution.

[BallzDeep69]

Not to split hairs but the optimal rep range is 8-12.

Well for me it's 10-12.   

[blondmusclhunk]

I would suggest going heavy.  once a week not twice.  Ive always done each muscle once a week and it works for me.  The twice a week thing isnt long enough rest for the muscle to grow.  Try it for awhile and see.

[BuffGoddess]

Well for me it's 10-12.   

I totally agree with you on that. Every time I post on here someone has to find some nit-picky thing wrong with what I said, even though I'm a national level bodybuilding competitor and I obviously know what I'm talking about. I sometimes use the 12 12 10 8 scenario when training but very seldom use the 8 reps range. Only if I'm feeling like a wuss...and sometimes I do...

[Tapeworm]

I totally agree with you on that. Every time I post on here someone has to find some nit-picky [sic-chick] thing wrong with what I said, even though I'm a national level bodybuilding competitor and I obviously know what I'm talking about.

Then you obviously recognize that there isn't just "One True Path for All, Forever and Ever, Amen."

Not too nitpicky, I hope.