Thread: Arm/Chest Definition

Time and patience is the key!

How often do you perform this work-out? How is your diet?

As far as benching, what do you mean you suck at it? You cannot push a lot of weight?

Rather than that machine, have you tried dumbbell presses or flyes?

Do you work your legs at all?

I do this workout as much as I can, I am very busy during the week, having soccer practice, soccer games, and school, but I usually go after soccer practice which is 2-3 times a week, and I am there for an hour working out. My diet, well, maybe that is it, I am pretty skinny for my size (5'9 140lbs) and most of that is muscle, because I was 125 5'8 the beginning of summer, than during summer I've been working out, but haven't eaten that much to gain that much weight. Diet is the thing, I am 15, can't drive to any stores etc, and my parents have no idea what to get, me either, all I tell them is to get me meat. As for as bench press, yes, I cannot push a lot of weight, I can probably max out at only 165, but I do 130lbs 4 sets of 8 without a spotter (I usually go alone so I don't do a lot of weight) but even at that weight, it's hard for me. I don't really work my legs that much, since I am always running and always on them. Sometimes I do, sometimes I don't, depends on where I go for the gym, because the one at the high school are able to break, and I don't really trust those. Any more help on this? or diets, etc.

Well, it's crucial to work your legs, it's half of your body. Once you start building your legs you will find that you will gain weight and this will help you gain size in your upper body as well.

Diet is key! If you're not eating enough, which it sounds like you're not, you will not gain size, period.

If I hear/read you correctly, you work your arms and chest 2-3 times per week? A bit much, you do not need to work them more than once every 5 days. I work each muscle once per week.

At your age you just need to eat! 5-6 times per day, plain ole calories, and a lot of protein, at least one gram of protein per pound of body weight. Have your parents buy you protein bars so you can bring them to school with you.

Oh, do you work your back? Back is the second largest muscle group, very important to work that too!

Try to get more protein and complex Carbs. You need Bench pressing for chest.Use Incline and Decline benches for your Chest. Make sure you switch your workout every few weeks so your body doesn't adapt to it. Also throw in some Pre-exost and Super-Sets.

The key to increased definition has NOTHING to do with the exercises that you choose, rather, is has to do with your bf%. As long as your diet is in tact, and your bf% is low, your chest and arm definition will be excellent.