I HAVE NO CHEST!!!!

[lxorl]

Re: I HAVE NO CHEST!!!!

genetics play a large roll.... i have ok size but my calfs dont really grow no matter what.... but looking back they are much better than when i started 8 years ago. You may never have a massave chest, but you can make it the best it can possibly be.

if you have been training 4 years I assume you more or less know what you are doing in the gym. Going heavy and eating big is really the only to add mass. Concentrate on Mass Exercises (compound movements) inclines, flat bench, dips..... flys are just extras. I also get a lot from regular old push ups. i try and do some every day.. except the day after i bench.

[mrcrust]

Re: I HAVE NO CHEST!!!!

NO flame but

you look like 160pounds at 13%bf in that pic...NO WAY your benching 315x6...

I mean your chest is NOT LACKING compared to rest of your build youre just small all over(if i had to pick one muscle i would say forearms are lacking). The only advice i can give you is to start working out seriously...there is so much information on the net just read and learn the basics.

sorry if it sounded like a flame or anything

[nobbyrn]

Re: I HAVE NO CHEST!!!!

i do find push ups help, i do atleast 200 every 3 days, (not in one go, lol) i hear what your saying bout the flyes, i do flat bench,incline, and dips, maybe i need to do more sets just untill i build a good foundations.

[DIRTY_SOUTH]

Re: I HAVE NO CHEST!!!!

** Going to shoot myself now**

[mrcrust]

Re: I HAVE NO CHEST!!!!

lol

[lxorl]

Re: I HAVE NO CHEST!!!!

more sets might be overtraining and slowing you down...

flys are just a sculpting exercise for the most part.. they wont make you thick.. but they are good to throw in from time to time jsut to shock the system.

you really only need 1 or 2 working sets per exercise.... in other words... warm up... increas the weight... but by set 4 you s hould be failing at a low number of reps..

set 1 - warm uip
set 2 - 8x10 reps
set 3 - 6-8 reps
Set 4 -- failing around 4 reps
set 5 -- failing around 2-3 reps

this will put size on you rather than doing a bunch of high rep sets.

i do find push ups help, i do atleast 200 every 3 days, (not in one go, lol) i hear what your saying bout the flyes, i do flat bench,incline, and dips, maybe i need to do more sets just untill i build a good foundations.

[nobbyrn]

Re: I HAVE NO CHEST!!!!

NO flame but

you look like 160pounds at 13%bf in that pic...NO WAY your benching 315x6...

I mean your chest is NOT LACKING compared to rest of your build youre just small all over(if i had to pick one muscle i would say forearms are lacking). The only advice i can give you is to start working out seriously...there is so much information on the net just read and learn the basics.

sorry if it sounded like a flame or anything

im not benching that now, but i was just before christmas, appreciate your comments bro, and yes my forearms are lacking, another part i have trouble with, lol but here is a pic of my back, you cant say im lacking there, lol

[lxorl]

Re: I HAVE NO CHEST!!!!

just keep your eye on the goal... I always say rome wasnt built in a day.... i have been lifting 8 years and can still use improvement in areas.... just keep in mind that while you may not be ronnie coleman, jay cuttler, tyson beckford... who ever you are striving to look like..... you are better looking than 90% of the other fat americans walking around.... be confident, chicks dig confidence.

[mrcrust]

Re: I HAVE NO CHEST!!!!

Ok...i feel better now knowing your now benching 315 now.

I don't really know why but pecs seems to be the muscle most influenced by insertion points(i.e. genetics).

Some guys one the weakest extreme seem to have very full chests while being very weak in that area, many pros fit in that category (many pros dont even bench 315x10).

On the other end some guys are insanely strong chest-wise but always seem to have a relatively flat chest, Craig Titus really fits in that category and he said himself that the best way he found over the years to improve his type of chest is to go about 12-15 reps instead of always trying to go heavier at 6-8 rep.

Another tip is to try to keep your shoulders back during the day this will help your back relax instead of beign exetended all the time and in turn will help you isolate your chest more while benching/pressing

last tip, try to isolate your chest on every exercise...your not a powerlifter your goal is not to bring other muscles into play to bench more. Try a wide grip on the bench and keep your elbows out(if your shoulders allow it) go very wide when doing DB presses and always try to feel it in your chest not in your triceps/shoulders.

That is all

[Phreak]

Re: I HAVE NO CHEST!!!!

for me, one compound movement (decline barbell press at 10-15 degree angle) done for three sets to failure, twice every eight days has produced the fastest growth.

don't get caught up in working your upper, lower, or center chest; the muscle contracts as a whole. find out which movement produces the most growth with the least amount of joint pain and do it intensely and frequently.

short, intense, and frequent workouts with compound movements are the way to go!

[lxorl]

Re: I HAVE NO CHEST!!!!

this is me... my chest blows up and my max right now is probably 250 at most... i used to finnish my work out at 275 for 2-3... but i lost a lot of strength...

I don't really know why but pecs seems to be the muscle most influenced by insertion points(i.e. genetics).

Some guys one the weakest extreme seem to have very full chests while being very weak in that area, many pros fit in that category (many pros dont even bench 315x10).

[nobbyrn]

Re: I HAVE NO CHEST!!!!

well i worked chest last night and had a good workout, i mostly did incline press but also did flat db press aswell, feels good 2day. will try going heavy again in 4-5 days time, my back and shoulders i have no prob with, they seem to explode when i train them, its just my chest and arms i cant get to grips with.