the_general64

Current Stats

6'2
190
chest: 42
bicep: 17
neck : 17
waist: 32
i'm a small frame guy......(7in wrists) but i thought for my frame i had a decent shape to me. i was reading another person personal stats and his height and weight were comparable to mine but his biceps and neck were a little smaller(3in) and his waist was a little bigger (2in). So i'm assuming im a little more muscular than this guy, but our chests were about the same. For my frame is a 42in chest small and if so what kind i do to increase it?

my routine is
day 1 push----flat bench, incline, db flys
day 2 pull-----machine rows, , reverse flys, shrugs(sometimes)
day 3 leg-----deadlifts, hyperextensions, hamstring curls
day 4 off
day 5 push----close grip bench, seated millitary press
day 6 pull------pulldowns, close grip weighted pullups,
day 7 leg-------squats, calf raises, leg extensions
day 8 off
my rep range differs. one week i do 8-9 reps, increasing the weight after each set with 3min R.I. . another week i do 10-12 reps, not increasing the weight with same R.I. . for the third week i lower my R.I. to 1min

rahaas

I'm not an expert on designing routines but I'll give it a shot:
Combine Days 1 & 5, 2 & 6, 3 & 7 into a total 3 days with a day of rest inbetween each and two days rest after leg/lower back/hamstring day.

readyformore

i really dont see how 7in wrists are small mine are 7 1/4in and are pretty big, hey you can compare to me i weigh 5 pounds more and im a half a inch taller haha cept i dont have as much muscle =( chest 48", biceps 15 1/2"(never worked em out) neck 16 3/4in, waist 36". you can raise up your chest size in no time if you just bench press, if you want your chest though make sure your doing somewhat wide grip so it idealizes your chest muscles, close grip is going to get your tricepts bigger while wide will get your chest, try changing the close grip to wide grip bench press and that should help

highest 1 rep max bench = 300 (now 245)
6'3 - 175 pounds
Cutting
BF % - 9/24 - 11.4% 11/5 10%

Scarface30

8-9 reps is not much different than 10-12 rep range. I'd change the 8-9 to 4-6. the push/pull/legs setup is good, but check the stickies for a crap load of good info on setting up a good routine.

the chest growth question always comes up, and a lot of it has to do with genetics. if you are predisposed to having a small chest, then you're just going to have to tough it out (that comes from personal experience). the biggest factor is your diet though, are you eating the proper foods and also eating over maintenance calories? take a look in the diet forum to get some great info on setting up a proper diet.

also, rahaas is right, you're doing too much in a week, 3-4 lifting days MAX. you grow outside of the gym.

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