1-Rest. Have you enough rest? How many hours you sleep each day? Needs of each individual varies but as a reference, our bodies need sleep as much as 7-9 hours a day. While sleeping, our bodies will produce some hormones that can help our bodies to grow and repair damaged cells. Beside sleep at night, also note a rest between the day of exercises. You will not be able to develop your chest if you workout every day with the hope to quickly develop. The body needs time 2 to 3 days to rest before you beat him again in the next training session.
2-Heavy exercise for the muscles you mean. For those who say “Why my chest is not yet been able to develop, since has a routine exercise?”, Try to re-assess your exercise, is it hard? Many said it was hard when he did the same exercise pattern continued with the same load (do not use the overload principle). The body needs a growing weight in order the muscles also adapt following increased weight.
3-Variation. Use variations to eliminate boredom from your muscles. When your exercise patterns have not changed, the body will adapt and less response from your training. Use a different order while practicing, different weight, different breaks, and different of the number of sets in order this variations can surprise your muscles and can re-trigger adaptation of muscle.
4- Are you doing cardio before weight training? The fact is happening in the gym is that everyone must be doing cardio before lifting weights. They thought that was just warming up. It should warm up with cardio before, but the mistake of many people is, cardio is done too heavy, and even too long. You do not need to do warm-up run on the treadmill for 30 minutes. This is going to spend your energy in weight training, so that will inhibit your body’s growth significantly. Try cardio exercises at the back, after weight training finish do the cardio training.