How to get the same soreness from leg days when doing chest

[Murk]

What you mean by shallow? Shouldn't I take deep breaths?

I can't even breath shallow as I have to give it my all to even finish the set

Ignore that keep your breathing normally.

I had a similar issue when I started out, use DBs, get a nice deep stretch at the bottom, at the top you want to be squeezing your pecs together. Do that to failure, it's easier with DBs because you can just drop them, and you get a better range of motion and deeper stretch. You have to really push it to failure though like it feels you're having a heart attack (you're not it's just the muscle). That is what I had to get over. I could go to failure or 1-2 reps shy on every exercise but chest was a bit scary just felt different, more internal. Chest needs to take a battering to grow (in my experience) compared to like shoulder where I throw some weight around and they blow up.

I'm 90% sure you have the same issue (not pushing yourself hard enough). Do it next push day and let me know. Also, do chest first and leave shoulders for after. OHP can be a struggle after you smash chest but just prioritise it for as bit, shoulders need less work anyway.

You can even drop a leg day for rest: PPLrestPPrestPPLrestPPrest - extra day recovery will help blow up your upper body. It's what I do now as my legs are very solid and felt burnout going 6 days a week.

 

[Reincarnated]

My opinion is that ideally your probably don't want to feel the same level of soreness from chest work as from legs, soreness doesn't always equal better results (although it can be a good indicator that you're exerting yourself). Legs can naturally handle more intense loads/reps, which is partially why we can bring ourselves to soreness more frequently than with upper body workouts. For me the key to more soreness with the chest is to rotate secondary movements every 6-8 weeks, while keeping a variant of the bench press as the primary movement all of the time.

 

[DROPTOP_GTA]

If you want soreness you could increase the intensity of your session with longer rest recovery between sessions. Wait until you are no longer sore before hitting the muscle group again. On the flip side, increasing frequency of training sessions with less intensity probably stimulates growth with less or no DOMS. I think both methods work. The key is consistency BUT still adding some variation to change things up.

 

[Gamisch]

If you want soreness you could increase the intensity of your session with longer rest recovery between sessions. Wait until you are no longer sore before hitting the muscle group again. On the flip side, increasing frequency of training sessions with less intensity probably stimulates growth with less or no DOMS. I think both methods work. The key is consistency BUT still adding some variation to change things up.

I am at 12,7 % body fat now which surprised me because my belly is just flat. I have to say that my legs getting used to the intensity and I am not always as sore.

If you want soreness you could increase the intensity of your session with longer rest recovery between sessions

Cab you elaborate on this? I don't know if I understand this..

 

[DROPTOP_GTA]

I am at 12,7 % body fat now which surprised me because my belly is just flat. I have to say that my legs getting used to the intensity and I am not always as sore.

If you want soreness you could increase the intensity of your session with longer rest recovery between sessions

Cab you elaborate on this? I don't know if I understand this..

Go harder, add more rest days.