Kirk B
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i need help getting my chest bigger i can get my arms everything else i just need my chest bigger i do flat bench ,incline, decline butterfly i can't get it bigger
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chest need help
- Thread starter Kirk B
- Start date
mystictrunks
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I don't know your stats(those would really help) But if you are new to training, you need to left heavy in the 3-6 rep range. If you are tryinig to break through a plataeu, try doing giant sets.
Kirk B
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cool i'm not new but im 5'9 ,165lbs BF% very low \
2851rm bench
2851rm bench
I had the same problem at first and you know doing a shit load of pushups really jump start my chest muscles. It forced my muscles in my chest to start growing. Now when I do inclines and flats I get really good pumps. Good mass is building.
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You are pretty strong for someone who weighs 165. Some take a bit longer than others to grow. You should be proud of the strength you have achieved, and if you are looking for mass make sure you are eating enough to grow. If you want size, you have to eat for size. Good luck.
Kirk B
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Still very impressive for a man your size. I'm sure the size will come if you keep working and adjust your diet to put on bulk. A clean bulk will allow you to gain size overall without too much fat. Diet is such a huge part of the whole equation.
Kirk B
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yeah i did a lot in jail we got to the gym once a week so lots of push ups ,dips, and pull ups
Kirk B
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midwest216
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yeah that is an impressive lift for someone your size.
There's nothing wrong with a little power lifter gut!
I walk around with a 4pk & 1/2 gal, and I'm damn proud!!
like the guys said, stick with the basics. bbbpflat, incline presses, decline presses, and flat db flys, followed off quckely with machine seated flys as much as u can and contract and squeeze like your trying to bring your 2 chest walls together 2 sets of 15- 20 finisher. give it time , eat like a horse, and get big, but it will take time and change up to db for a few wks in there too. good luck big guy.
Phineas
Registered
To address a specific part of a program we need to see the whole program. Can you post your entire program in detail?
Also, can you post your diet in detail in the diet section? Enter it into fitday.com if you haven't. Make sure to use specific portions like amount of grams, ounces, tablespoons, etc, so we can see how many calories you're consuming and your macronutrient breakdown (protein/carbs/fat).
More often than not, plateaus come down to diet.
Also, can you post your diet in detail in the diet section? Enter it into fitday.com if you haven't. Make sure to use specific portions like amount of grams, ounces, tablespoons, etc, so we can see how many calories you're consuming and your macronutrient breakdown (protein/carbs/fat).
More often than not, plateaus come down to diet.
Kirk B
Registered
age 27, height 5'9, weight 165
bench 1 rm is 285lbs work out with200 to 225
squat and leg press 300lbs work out with 1rm never tried
pull downs 200lbs 3 sets of 10
curls 100 lbs 4 sets of 10 to 8
i only know my 1 rep max on benching i don't try to max out a lot i try to workout
bench 1 rm is 285lbs work out with200 to 225
squat and leg press 300lbs work out with 1rm never tried
pull downs 200lbs 3 sets of 10
curls 100 lbs 4 sets of 10 to 8
i only know my 1 rep max on benching i don't try to max out a lot i try to workout
Phineas
Registered
Well, the squat seems a little low relative to the bench, but regardless I don't think lifting stats matter. Even if they did, all we would need is dead, bench, squat. Maybe stats can indicate training imbalance, but posting the program would be a better way to judge.
Come on guys, is this a serious thread, or a cock-stroking extravaganza?
Please provide your program with exercises, volume, frequency, intensities, and periodization (if applicable) and diet in foods, portion sizes (ounces, grams, etc), calories, and macros.
Come on guys, is this a serious thread, or a cock-stroking extravaganza?
Please provide your program with exercises, volume, frequency, intensities, and periodization (if applicable) and diet in foods, portion sizes (ounces, grams, etc), calories, and macros.
squat!
Kirk B
Registered
i kno to squat, I only started working out my legs 2 years ago,, there about as strong as my upper body, well in what i can lift anyway
Phineas
Registered
Okay, well that's great that you're squatting. Do you deadlift?
Generally, you should able to squat more than you bench. Everyone's different, of course, and some people are relatively stronger on their bench than deads and squats. Nonetheless, you should probably be squatting a fair bit more than you bench.
Can you post your whole program? In some cases we can see the lifter is overtraining pushing muscles, in which case (ironically) cutting down volume can help break plateaus.
Kirk B
Registered
when i do my chest i do flat bench 180 to 225lbs 3 x, incline 145 to 205lbs 3 x,, decline 190lbs 3 x,,,, incline flys 45lbs in each hand so 90lbs 4 x,, dips body weight till failure 3 x,, then i go to tris,, Is that enough?
Phineas
Registered
Not even close.
Your entire routine. All workouts, with sets, reps, intensity (if you measure that), rest intervals (if applicable), etc. How much you lift on everything is irrelevant. I want to know what you're doing for back, shoulders, lower body, cardio, etc.
Also, if you post your diet in detail that will help a lot. If you're serious about improving then addressing diet is crucial.
Phineas
Registered
just keep going you seem to be on the right path so don't stop
If someone has reached a training plateau why would you suggest they keep doing what they're doing?
And also make sure you're not lowering the weight fast and bouncing it off of your chest. I barely touch my chest on most benches now.
And a quality back workout is also good for chest support.
And yes eat.
And a quality back workout is also good for chest support.
And yes eat.
Kirk B
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yeah i don't let it bounce off my chest i have good control i start my next cycle next week, so i'm bust through that shit fuck it i plan to explode this cycle i got coming
Phineas
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Kirk B
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all 3x are sets of 10 sorry about that for all even chest
ahh ok squats and leg press 300lbs 3 x each.. leg extensions 190lbs 3x,, reverse leg curl 90lbs 3x,,standing backwards leg kicks or whatever there called 130lbs 3x,, then i go to abs leg raises till failure 3x, side torso machine 110lbs 3x each side,, then some other ab machine 3x done,,,, next workout pullups bodyweight 3x, wide grip pull downs 200lbs 3x,rows seated 160lbs 1x 180 2x, more rows diffrent machine hit the lower 180lbs 3x,military press 180lbs 3x, standing side lateral raise 25lbs in each hand 3x,, curls 95lbs 4x,, hammer curls 60lbs 2x till failure, then v grip pull downs 3x 2 till failure done..
then i do a day of just arms tris and bis i work out eod off cycle on cycle 5 to 6 days a week off cycle right now \
food lots of protein shakes all days 4 x a day, and waxy miaze after workout, fish, chicken, oatmeal, fruit, veggies, steak, pork here and there brown rice, potatoes i eat off the grill, no fried food, i eat baked also, and i drink lots of water i eat4 to 5 x a day off cycle and on cycle 5 to 6 x a day
hope that helped a little chest is up on the other post \
3x are sets of 8 to 10 each set but i do them 3x each exercise,, on everything unless stated sorry about that
Kirk B
Registered
Krys means well he's my cousin he's got add and is hyper nice dude though and funny as hell
he means keep going to the gym and don't stop working out he goes to the gym with me sometimes he helps a lot tho thanks Krys
