working on chest

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i'm trying to get a muscular chest. I have only been doing fly exercises for it. 4 sets 12 reps, adding on 5 lbs every set, maxing out on every 4th set, every other day.. 3-4 times a week. is this enough to get good results in the long run or should i do some other exercises?

thanks
 
1. Flys are not the way to build a muscular chest. You need bench press
2. You shouldn't limit yourself to one body part. When you work your whole body (especially legs) it encourages growth in the rest of your muscles too.
3. The same body party every other day is def overtraining. You need time to heal.
4. Without proper nutrition, you won't give your body enough nutrients to grow anyways. NUTRITION is the name of the game when it comes to reaching your fitness goals
 
Is your diet in check? You're going to have a hard time gaining muscle at all if it isn't.

You want to be careful not to work your upper body only, it can lead to bad back problems down the road. And also, its a good general rule to let muscles relax for at least 48 hours. The repair time is where the growth is.
 
I'm sorry my post lacked detail...

im 196lb 5'10", im doing Body 4 Life type routine plus HIIT cardio. I try to maintain ~500 calorie deficit everyday, but honestly im not being strict enough with this, however i do eat healthy stuff, and drink lots of water. My diet right now is Kashi GoLean cerial in the morning, for lunch & dinner i eat lean meat (chicken breast, fish, or lean cut steak) with a portion of carbs such as rice or baked potato. I know people say to eat 6 meals a day, but i find this hard to follow for me. I also drink a PWO shake which is MyoPlex whey 55g of protein w/soy milk which makes it ~64g, so take in ~150g of protein a day.

I'm doing the body 4 life routines, which is Upper body, cardio, Lower body, cardio and so on... 6 times a week, sunday is cheat/rest day. Upper body days i do chest, shoulders, back, biceps, triceps. Lower body i do quads, hamstrings & glutes, abs and lower abs, calves. And for Cardio i do HIIT speed walk @ 3.5 for 2 mins and run @8 for 1 min, i do this 8 times in the session. I try to do cardio 1st thing in the morning when i get enough sleep.

I have body fat, and im trying to lose it and gain mass at the same time.

I have been on this regime for 3 months now, i do see nice gains and loss in body fat, my chest is hard, but still flabby and not well defined.

So back to the original post, for my chest i've only been doing Fly's lately. Assuming i got the diet down, is only doing fly's hindering my progress? what other exercises do you recommend.

thanks
 
You aren't eating enough food!

I did body for life...once...followed it perfectly for the entire duration. I burned a lot of fat, and a lot of muscle :(
you need more food, and more protein. 5-6 meals a day really makes a difference.

Did you even read the body for life book? there's a whole routine in there for you already, and I know for a fact it includes bench press for chest exercises in the upper body example, with flyes for the final sets.

if you don't have the book, then I don't recommend trying to follow a program that you don't have all the information about.
 
Ouchie....the Bill Philip's diet....takes a major hit.

Dropping 500 cal out of your diet (just because the book says so) is not the way to go here.

Also, one or the other....are you going to lean out a bit? OR bulk up?
 
i need to lean out foremost. dropping 500 cals wouldnt help? thanks for the replies
 
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