Improving chest

Josh · 05-06-2002, 07:20 PM

Baby Arnold, it is interesting to see your advise to do bench press with bar just under the collarbones. I was advised before that I should not do this, because this would put much work and pressure on the delts instead of the chest, and with heavier weights this can injure the delts. Thus I was advised to always to bench presses with bar at the level of nipples or even a bit below. -- Josh

CDWetzelberger · 05-07-2002, 09:26 AM

Id say stop benching all together. I know that advise isn't all that popular because a lot of people (stupidly) judge their overall strength with the bench. You may not be built well for benching. I would try weight dips, its overall a better exercise the bench. Be sure your lean slightly forward while doing them this increases the amount of chest muscle involved with the movement. I would also second dropping flat bench flys and switch to inclines. Or possibly, cable cross overs if you feel a second movement is needed. If your doing the dips with enough weight and intensity then a second movement probably would not be needed anyway.

LittLe FraNk · 05-08-2002, 10:07 PM

i htink some just dont lift right u know
each movent shouldl be strict right...... keep form and you have got to se rsults i think

Lightman009 · 05-09-2002, 07:18 PM

Well for one thing, without a proper protein intake you aren't going to see much improvement at all. I would definitly suggest getting a whey protein shake. However, I noticed that you talked about being too skinny and so therefore I would suggest GNC Weight Gainer, its got more then enough protein and calories to make sure you put on mass. This will definitly help bulk your chest. As for creatine, that will also maximize growth and allow your muscles to recover faster, however if you haven't even tried a protein supplement yet, you may want to just start out with that and then when you are not satisfied with it add creatine along with the protein shakes, because creatine can be kinda expensive and if you dont drink enough water you will have some health problems. SO, stick with your multivitamins, I would suggest trying MEGA MAN from GNC, its a multivitamin formulated especially for men and get some whey protein shakes going. Those two supps right there are the basis of almost every weight lifters supps.

Robboe · 05-10-2002, 07:13 AM

Fuck supplements. If his diet isn't spot on then they'll do arse-all.

Training God · 05-10-2002, 07:41 PM

If your here to cause trouble, don't bother cause I love deleting posts.

Robboe · 05-11-2002, 07:26 AM

Powerman isn't from Canada you dumbass.

I don't think he'd appreciate you posting under his alias.

Training God · 05-11-2002, 03:34 PM

How come my post was erased?
I didn't like what Chicken had to say. he seems to be picking on a lot of people.

Scotty the Body · 05-11-2002, 03:53 PM

Quote:

Originally posted by PowermanDL
How come my post was erased?
I didn't like what Chicken had to say. he seems to be picking on a lot of people.

I delete his and any post that doesn't contribute to a thread.
We TRY to keep things clean.

Lightman009 · 05-11-2002, 06:48 PM

Well, if you dont use supplements your just gonna have a harder time trying gain by just eating your everyday diet. Unless, you are a nutritionist Josh? I'm sure your not, like the rest of us, so at least give the supps a try.

Josh · 05-12-2002, 10:14 AM

Lightman, I tried weight gainer before, when I first started weight lifting. But at that time I didn't eat much (just ordinary 3 meals a day). I did gain weight, but not very much. Later when I learned that I needed to eat 5-6 meals a day, I stopped taking weight gainer, just eat more and trained harder, and I gain more weight than when I took the weight gainer. But again later I learned that weight gainer contained mostly carbs and not much protein relatively, so I thought that this was the reason I ended up with so much body fat now.

Regarding supplements, I also tried whey protein before (after I quited taking weight gainer), but later on I also quited taking it. But this is only because of inconvinience issue. I will consider taking it again in near future to help with my daily protein requirement.

Thanks for all your advise. -- Josh

Lightman009 · 05-12-2002, 05:46 PM

I have seen good gains on the weight gainer in addition to eating several high protein meals consisting of chicken and tuna. However, if your not careful with it you may end up putting on more body fat then you want, but I have worked around that. Yeah you should really consider taking protein again.

Josh · 05-12-2002, 05:58 PM

That may be what happened to me, not being "careful" when taking the weight gainer, though I did not realize it because at that time I did not know how to measure myself. So, could you please explain a bit more how to use weight gainer carefully? How to incorporate weight gainer effectively with other meals, to work around getting unwanted body fat? I ask this because I do still want to gain more weight, besides I still have some weight gainer in my stock. -- Josh

Lightman009 · 05-13-2002, 04:24 PM

First off, weight gainer is for people that are truly "hard gainers" and just cant put on weight if their life depended on it. So you need to take that into account when using it. Start off by making a shake that has only one scoop instead of the recommended 3. Use this once a day at night after dinner, also make sure that it is after you have worked out. Try doing cardio only about twice a week, and it shouldn't be too intense, something like basketball is ideal. As for your other meals, it is recommended by many to have at least 5-6 meals a day. Since this can be quite hard, try to get 4. Have a good breakfast in the morning consisting of cereals and eggs if possible, for lunch, tuna sandwiches are great, and make sure you eat chicken as often as possible. Dinner should be your biggest meal and should be consistent. I make sure I eat at least 1-2 more servings then it feels like I can take. You will get used to eating more eventually and will be able to build your appetite up. One common misconception is that you should eat anything and everything, this is often true for real "hard gainers" and I soon learned that I was not, and that I was in fact just gaining fat and my stomach was just getting bigger and not my muscles, so you need to stay away from anything that has a lot of unsaturated fats especially cheese, just stick to high protein foods.

Now, once you have done this for a good month and a half and are not seeing many gains or the gains have slowed down, it is then time to up the volume and start adding two scoops of weight gainer to your shakes. And trying to eat more food then you had before, adding another meal if possible.

Oh and make sure you are lifting heavy weights in order to shock your muscles. Some exercises are best left at the lower weights just because you don't want to sacrifice proper form for higher weights. However, whenever possible increase the weight from set to set this has proven to be effective for me.

Well, that should help you gain weight, if you have any more specific questions about the subject just keep posting here.

Robboe · 05-13-2002, 05:31 PM

The term "hardgainer" is thrown around a lot and without good reason. Most use it as an excuse.

Lightman009 · 05-13-2002, 07:59 PM

Your probably right.

BabyArnold · 05-14-2002, 03:29 PM

Josh, if you get a spotter to take the weight off of the bar for you on incline, then you will use very little of your delts. You bring the weight down to your collarbones and force it back over your chest above your nipples. You have to concentrate on using only your upper pecs. Naturally you will use your delts when you work any part of your chest, they work together naturally. The key is to concentrate on your pecs only. You can't do curls for your bi's without using you delts at least a little. Your delts help you do everything! I follow all of Arnolds pre-contest and post-contest work-outs, and I follow his instructions very closely, they work! Believe me. I went from no chest and 175 to nice chest and 205lbs of total muscle in only 2 years. Get Arnold's Encyclopedia of Modern Bodybuilding, it's only 25.00. It works if you follow it! It is my bible.

Robboe · 05-14-2002, 05:51 PM

"You have to concentrate on using only your upper pecs." <~~~~ lol.

And how dare you advertise Arnold's encyclopedia. It is absolutely bollocks as far as training is concerned (except for instructions on how to do exercises, the chest targeting aside)

Yanks20 · 05-15-2002, 07:21 AM

TCD not gonna happen much, but i have to totally agree with you here!

Robboe · 05-15-2002, 08:24 AM

There's a section in there saying that close grip benches work the inner chest and wide grip uses the outer chest.

A wider grip may use more chest in comparison to close grip, but there is no way in hell even gopro would say that close grip hits more inner chest.

BabyArnold · 05-15-2002, 09:37 AM

Hey Chicken dude, have you ever worked out before??? I mean really??? You obviously have no idea what you are talking about. But hey, to each his own. What works for me probably won't work for you or anyone else. Never heard of concentrating on a muscle?? It's called working out. Maybe you should try it.

Robboe · 05-15-2002, 11:04 AM

nah, i've never worked out.

I don't even know the difference between a barbell and a dumb...astard like your self....

ALBOB · 05-15-2002, 11:17 AM

And they're off. Around the first bend it's TCD by a wing but BabyArnold is hanging right on his heels................

Come on guys, can't we just say opinions are like a$$holes and leave it at that? This argument gets SOOOOO old and doesn't help poor Josh in the least.

Robboe · 05-15-2002, 11:22 AM

But i really found my use of play on words humerous. Besides, HE started with the insults.

And my dad can beat up his dad.

That is all.

maxxlina · 05-16-2002, 01:27 AM

Will doing pushup get me a flat chest?

Training God · 05-16-2002, 08:29 AM

Robboe · 05-16-2002, 09:03 AM

ALBOB · 05-16-2002, 09:30 AM

Quote:

Originally posted by The_Chicken_Daddy
Eh?!

Was thinking exactly the same thing.

Push up will give you a very nice chest.........................if you do them with an elephant sitting on your back.

Training God · 05-16-2002, 09:31 AM

Eh what?
Last I remembered the chest is not built in lumps.
So doing push ups will make for a flat chest.

Robboe · 05-16-2002, 09:33 AM

What is a "flat" chest?

05-09-2002, 07:18 PM	#64
Lightman009 UCSB Student Join Date: Mar 2002 Location: Santa Barbara, CA Posts: 300	Well for one thing, without a proper protein intake you aren't going to see much improvement at all. I would definitly suggest getting a whey protein shake. However, I noticed that you talked about being too skinny and so therefore I would suggest GNC Weight Gainer, its got more then enough protein and calories to make sure you put on mass. This will definitly help bulk your chest. As for creatine, that will also maximize growth and allow your muscles to recover faster, however if you haven't even tried a protein supplement yet, you may want to just start out with that and then when you are not satisfied with it add creatine along with the protein shakes, because creatine can be kinda expensive and if you dont drink enough water you will have some health problems. SO, stick with your multivitamins, I would suggest trying MEGA MAN from GNC, its a multivitamin formulated especially for men and get some whey protein shakes going. Those two supps right there are the basis of almost every weight lifters supps. Last edited by Lightman009 : 05-09-2002 at 07:20 PM.
	Just Shut Up and LIFT.

05-10-2002, 07:13 AM	#65
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Fuck supplements. If his diet isn't spot on then they'll do arse-all.
	Being held down by The Man

05-10-2002, 07:41 PM	#66
Training God Fat Fo Life Join Date: May 2002 Location: Canada Posts: 223	If your here to cause trouble, don't bother cause I love deleting posts. Last edited by Scotty the Body : 05-11-2002 at 09:11 AM.

05-11-2002, 07:26 AM	#67
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Powerman isn't from Canada you dumbass. I don't think he'd appreciate you posting under his alias.
	Being held down by The Man

05-11-2002, 06:48 PM	#70
Lightman009 UCSB Student Join Date: Mar 2002 Location: Santa Barbara, CA Posts: 300	Well, if you dont use supplements your just gonna have a harder time trying gain by just eating your everyday diet. Unless, you are a nutritionist Josh? I'm sure your not, like the rest of us, so at least give the supps a try.
	Just Shut Up and LIFT.

05-06-2002, 07:20 PM	#61
Josh Registered User Join Date: Apr 2002 Location: Indonesia Posts: 337	Baby Arnold, it is interesting to see your advise to do bench press with bar just under the collarbones. I was advised before that I should not do this, because this would put much work and pressure on the delts instead of the chest, and with heavier weights this can injure the delts. Thus I was advised to always to bench presses with bar at the level of nipples or even a bit below. -- Josh

05-07-2002, 09:26 AM	#62
CDWetzelberger Registered User Join Date: Apr 2002 Location: louisville Posts: 26	Id say stop benching all together. I know that advise isn't all that popular because a lot of people (stupidly) judge their overall strength with the bench. You may not be built well for benching. I would try weight dips, its overall a better exercise the bench. Be sure your lean slightly forward while doing them this increases the amount of chest muscle involved with the movement. I would also second dropping flat bench flys and switch to inclines. Or possibly, cable cross overs if you feel a second movement is needed. If your doing the dips with enough weight and intensity then a second movement probably would not be needed anyway.

05-08-2002, 10:07 PM	#63
LittLe FraNk Registered User Join Date: Apr 2002 Location: with god Posts: 202	i htink some just dont lift right u know each movent shouldl be strict right...... keep form and you have got to se rsults i think
	LittLe FraNk

05-11-2002, 03:34 PM	#68
Training God Fat Fo Life Join Date: May 2002 Location: Canada Posts: 223	How come my post was erased? I didn't like what Chicken had to say. he seems to be picking on a lot of people.

05-12-2002, 10:14 AM	#71
Josh Registered User Join Date: Apr 2002 Location: Indonesia Posts: 337	Lightman, I tried weight gainer before, when I first started weight lifting. But at that time I didn't eat much (just ordinary 3 meals a day). I did gain weight, but not very much. Later when I learned that I needed to eat 5-6 meals a day, I stopped taking weight gainer, just eat more and trained harder, and I gain more weight than when I took the weight gainer. But again later I learned that weight gainer contained mostly carbs and not much protein relatively, so I thought that this was the reason I ended up with so much body fat now. Regarding supplements, I also tried whey protein before (after I quited taking weight gainer), but later on I also quited taking it. But this is only because of inconvinience issue. I will consider taking it again in near future to help with my daily protein requirement. Thanks for all your advise. -- Josh

05-12-2002, 05:46 PM	#72
Lightman009 UCSB Student Join Date: Mar 2002 Location: Santa Barbara, CA Posts: 300	I have seen good gains on the weight gainer in addition to eating several high protein meals consisting of chicken and tuna. However, if your not careful with it you may end up putting on more body fat then you want, but I have worked around that. Yeah you should really consider taking protein again.
	Just Shut Up and LIFT.

05-12-2002, 05:58 PM	#73
Josh Registered User Join Date: Apr 2002 Location: Indonesia Posts: 337	That may be what happened to me, not being "careful" when taking the weight gainer, though I did not realize it because at that time I did not know how to measure myself. So, could you please explain a bit more how to use weight gainer carefully? How to incorporate weight gainer effectively with other meals, to work around getting unwanted body fat? I ask this because I do still want to gain more weight, besides I still have some weight gainer in my stock. -- Josh

05-13-2002, 04:24 PM	#74
Lightman009 UCSB Student Join Date: Mar 2002 Location: Santa Barbara, CA Posts: 300	First off, weight gainer is for people that are truly "hard gainers" and just cant put on weight if their life depended on it. So you need to take that into account when using it. Start off by making a shake that has only one scoop instead of the recommended 3. Use this once a day at night after dinner, also make sure that it is after you have worked out. Try doing cardio only about twice a week, and it shouldn't be too intense, something like basketball is ideal. As for your other meals, it is recommended by many to have at least 5-6 meals a day. Since this can be quite hard, try to get 4. Have a good breakfast in the morning consisting of cereals and eggs if possible, for lunch, tuna sandwiches are great, and make sure you eat chicken as often as possible. Dinner should be your biggest meal and should be consistent. I make sure I eat at least 1-2 more servings then it feels like I can take. You will get used to eating more eventually and will be able to build your appetite up. One common misconception is that you should eat anything and everything, this is often true for real "hard gainers" and I soon learned that I was not, and that I was in fact just gaining fat and my stomach was just getting bigger and not my muscles, so you need to stay away from anything that has a lot of unsaturated fats especially cheese, just stick to high protein foods. Now, once you have done this for a good month and a half and are not seeing many gains or the gains have slowed down, it is then time to up the volume and start adding two scoops of weight gainer to your shakes. And trying to eat more food then you had before, adding another meal if possible. Oh and make sure you are lifting heavy weights in order to shock your muscles. Some exercises are best left at the lower weights just because you don't want to sacrifice proper form for higher weights. However, whenever possible increase the weight from set to set this has proven to be effective for me. Well, that should help you gain weight, if you have any more specific questions about the subject just keep posting here.
	Just Shut Up and LIFT.

05-13-2002, 05:31 PM	#75
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	The term "hardgainer" is thrown around a lot and without good reason. Most use it as an excuse.
	Being held down by The Man

05-13-2002, 07:59 PM	#76
Lightman009 UCSB Student Join Date: Mar 2002 Location: Santa Barbara, CA Posts: 300	Your probably right.
	Just Shut Up and LIFT.

05-14-2002, 03:29 PM	#77
BabyArnold Registered User Join Date: Apr 2002 Posts: 260	Josh, if you get a spotter to take the weight off of the bar for you on incline, then you will use very little of your delts. You bring the weight down to your collarbones and force it back over your chest above your nipples. You have to concentrate on using only your upper pecs. Naturally you will use your delts when you work any part of your chest, they work together naturally. The key is to concentrate on your pecs only. You can't do curls for your bi's without using you delts at least a little. Your delts help you do everything! I follow all of Arnolds pre-contest and post-contest work-outs, and I follow his instructions very closely, they work! Believe me. I went from no chest and 175 to nice chest and 205lbs of total muscle in only 2 years. Get Arnold's Encyclopedia of Modern Bodybuilding, it's only 25.00. It works if you follow it! It is my bible.

05-14-2002, 05:51 PM	#78
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	"You have to concentrate on using only your upper pecs." <~~~~ lol. And how dare you advertise Arnold's encyclopedia. It is absolutely bollocks as far as training is concerned (except for instructions on how to do exercises, the chest targeting aside)
	Being held down by The Man

05-15-2002, 07:21 AM	#79
Yanks20 Yanks Rule! Elite Member Join Date: Mar 2002 Location: New York Posts: 243	TCD not gonna happen much, but i have to totally agree with you here!

05-15-2002, 08:24 AM	#80
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	There's a section in there saying that close grip benches work the inner chest and wide grip uses the outer chest. A wider grip may use more chest in comparison to close grip, but there is no way in hell even gopro would say that close grip hits more inner chest.
	Being held down by The Man

05-15-2002, 09:37 AM	#81
BabyArnold Registered User Join Date: Apr 2002 Posts: 260	Hey Chicken dude, have you ever worked out before??? I mean really??? You obviously have no idea what you are talking about. But hey, to each his own. What works for me probably won't work for you or anyone else. Never heard of concentrating on a muscle?? It's called working out. Maybe you should try it.

05-15-2002, 11:04 AM	#82
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	nah, i've never worked out. I don't even know the difference between a barbell and a dumb...astard like your self....
	Being held down by The Man

05-15-2002, 11:17 AM	#83
ALBOB IDIOT SAVANT Join Date: Jun 2001 Location: An alternate reality. Posts: 10,159	And they're off. Around the first bend it's TCD by a wing but BabyArnold is hanging right on his heels................ Come on guys, can't we just say opinions are like a$$holes and leave it at that? This argument gets SOOOOO old and doesn't help poor Josh in the least.
	Rules? You mean we have RULES for that???

05-15-2002, 11:22 AM	#84
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	But i really found my use of play on words humerous. Besides, HE started with the insults. And my dad can beat up his dad. That is all.
	Being held down by The Man

05-16-2002, 01:27 AM	#85
maxxlina Registered User Join Date: May 2002 Location: Hongkong Posts: 23	Will doing pushup get me a flat chest?

05-16-2002, 08:29 AM	#86
Training God Fat Fo Life Join Date: May 2002 Location: Canada Posts: 223	yes.

05-16-2002, 09:03 AM	#87
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Eh?!
	Being held down by The Man

05-16-2002, 09:31 AM	#89
Training God Fat Fo Life Join Date: May 2002 Location: Canada Posts: 223	Eh what? Last I remembered the chest is not built in lumps. So doing push ups will make for a flat chest.

05-16-2002, 09:33 AM	#90
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	What is a "flat" chest?
	Being held down by The Man