building mass

[D-BOL-74]

i am wanting to know how to build mass on my arms and chest everywhere else is looking good but arms and chest have not gained any mass. HELP!!!!

 

[jack1970]

Dips and pull ups will help.

Not so sure about which isolation exercises are best.

 

[CaptainNapalm]

Pull-ups, chin-ups, bb rows, dips, bench press (close and wide grip) (go heavy on these)

 

[carter1990]

What type of training are you utilizing? What type of exercises. QUestions of rest, reps, sets, diet should all be answered. If you can give the group some background information they will be able to help

 

[D-BOL-74]

ok this is the workout i am doin now and on the off days i do cardio.
leg press: 3 sets of 12 reps
benchpress: 3 sets of 12 reps
seated cable rows: 3 sets of 12 reps
shoulder press: 3 sets of 12 reps
lunges: 3 sets of 12 reps
butterfly: 3 sets of 12 reps
lat pulldown: 3 sets of 12 reps
lateral raises: 3 sets of 12 reps
calf raises:3 sets of 12 reps
bicep curls: 3 sets of 12 reps
triceps pulldowns: 3 sets of 12 reps
elevated situps: 3 sets of 12 reps

all medium weight

i eat a little less then 1000 calories a day and i try to avoid carbs as much as i can but i use wheat bread and drink only water about a gallon or more a day.also lots of tuna, boneless skinless chicken breast,lots of meat lean and higher on protein. like i said the rest of my body is gaining mass back, shoulders,legs, but not my arms or chest

 

[carter1990]

all one day? that entire workout?

ALso 1000 calories seems way to small for building mass even if you wanted weight loss I wouldn't recommend a diet that few in calories. Try increasing the calories but of course not milkshake calories.

I would vary the chest exercises. I know the chest press is a great exercise but its very good to vary the workout. Maybe with some flys, rotational dumbbell chest presses, do you have access to a functional trainer? a.k.a cable machine? Maybe vary the rep range to maybe go down to 10-8-6 reps etc.. Don't want to tell you directly what to do just some stuff for you to research on your own. I can't imagine you do all those exercises three days a week. If you did I would say you are overtraining

 

[D-BOL-74]

all one day? that entire workout?

ALso 1000 calories seems way to small for building mass even if you wanted weight loss I wouldn't recommend a diet that few in calories. Try increasing the calories but of course not milkshake calories.

I would vary the chest exercises. I know the chest press is a great exercise but its very good to vary the workout. Maybe with some flys, rotational dumbbell chest presses, do you have access to a functional trainer? a.k.a cable machine? Maybe vary the rep range to maybe go down to 10-8-6 reps etc.. Don't want to tell you directly what to do just some stuff for you to research on your own. I can't imagine you do all those exercises three days a week. If you did I would say you are overtraining

i will increase calories to 1500-2k lean.and yes i do this work out 3 days a week im thinkin im goin to split it up into 3 sections and do them on each day and just do more weight and yes i have access to a cable machine. i also will try to do the decline in reps. i am going to look up some different workouts. if you know of any good 3 day workouts help me out please! thanks you all for your help. i wish i could have found this site like 5 years ago when i got bored with lifting and the pounds packed on o well its in the past and im not looking back goodbye fat hello new me!!!!!

 

[zok37]

i eat a little less then 1000 calories a day


that's it? if that's your daily calories than no training routine in the world will help you get bigger. your honestly wasting your time going to the gym. if you want to grow than i suggest increasing your daily calories to 3000.

 

[Supervette101]

Throw that leg press out at the beginning and throw in squats. Squats release a huge amount of testosterone which has been shown to help in a total body workout program like you do. I did total body workout 3 days a week for 5 weeks and put on some serious strength. But its a tough work out and you can over train, just listen to your body. Then maybe switch to a split. Key to muscle growth once you hit a plateau is switching up your workouts.

 

[D-BOL-74]

rite now i am cutting but i am wandering how come everything is gaining mass but my arms and chest? i for got to tell you guys i was cutting soory it has been a hell of a week stressed to the hilt

 

[Lysphen]

i eat a little less then 1000 calories a day


that's it? if that's your daily calories than no training routine in the world will help you get bigger. your honestly wasting your time going to the gym. if you want to grow than i suggest increasing your daily calories to 3000.

same here...

high calories intakes + basic exercises such as bench press, close grip bench press, barbell curls