Chest Mass

  • NerdLifter

    Posts: 1509

    Mar 13, 2011 7:17 PM GMT
    We all have our trouble areas, for me, it's my chest. My back, arms, glutes, and traps are perhaps my strongest and easiest to train areas; they all respond very well to even the most mediocre training.

    Chest, however, is my arch-nemesis; it can just refuse to put on mass and grow. I've tried many combinations of, although not all, techniques, angles, grips, machines, free weights, cables, supersets, drop sets, etc the list goes on. So I'm opening the floor to any suggestions people might have. Goal is to really pack on mass on my pectorals.
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    Mar 13, 2011 8:11 PM GMT
    I have the exact same problem! Many (& I mean 'a lot') of men with good chest definition have suggested doing tons of push-ups every day. So, I recently started doing them 6 days/week (inlcline, decline, military, close-grip & wide-grip - 30 each). I also started doing cardio (30-60 min) 6 days/week (whenever fat goes down, you automatically have more definition). In about 3 months, I'll see the results. It's very simple, but you have to try it for yourself.
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    Mar 13, 2011 8:39 PM GMT
    I've been working chest twice a week for about a year now. And really focusing on form. I've been happy with the results so far.
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    Mar 13, 2011 11:21 PM GMT
    Try the Perfect Push-up, I think it works really well
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    Mar 14, 2011 2:37 AM GMT
    do incline flyes! dont forget to squeeze! also have u tried doing negative reps?
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    Mar 14, 2011 2:38 AM GMT
    I hate to pull a Chucky, but there aren't magical exercises to spot gain mass.

    Food.
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    Mar 14, 2011 2:45 AM GMT
    leeeegssss. i cant get my legs larger. =(
  • NerdLifter

    Posts: 1509

    Mar 14, 2011 2:47 AM GMT
    Ariodante saidI hate to pull a Chucky, but there aren't magical exercises to spot gain mass.

    Food.


    Well, as I said in my original post, I am gaining mass pretty much everywhere else, except chest is lagging behind (which means I must be eating correctly, no?). Hence why I'm asking for suggestions.
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    Mar 14, 2011 2:49 AM GMT
    Studinprogress said
    Ariodante saidI hate to pull a Chucky, but there aren't magical exercises to spot gain mass.

    Food.


    Well, as I said in my original post; I am gaining mass pretty much everywhere else, except chest is lagging behind (which means I must be eating correctly, no?). Hence why I'm asking for suggestions.


    If you're seeing gains then you're doing something right and you should be happy for those. Not everyone has the genetics to tailor every part of their body to how they want it.
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    Mar 14, 2011 2:55 AM GMT
    Heavy bench presses worked for me. I used to have no chest, now it's one of my best features... and my ass lol
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    Mar 14, 2011 6:53 AM GMT
    Ariodante said
    Studinprogress said
    Ariodante saidI hate to pull a Chucky, but there aren't magical exercises to spot gain mass.

    Food.


    Well, as I said in my original post; I am gaining mass pretty much everywhere else, except chest is lagging behind (which means I must be eating correctly, no?). Hence why I'm asking for suggestions.


    If you're seeing gains then you're doing something right and you should be happy for those. Not everyone has the genetics to tailor every part of their body to how they want it.

    When ever a body part lags behind there is a reason for it. Genetics COULD be one of those reasons. However this guy probably isn't anywhere NEAR his genetic potential.

    Infact I'd be so confident that he isn't near his genetic potential that I'm going to state that isn't his problem at all.

    If you are eating right, gaining everywhere else then you have weakness, you aren't working the chest as hard as you possibly can. You might think you are but it's unlikely.

    Declined dumbbell bench press is a good exercise and has the best muscular recruitment of any chest exercise. (You can also use the barbell if you so wish)

    Get a spotter, put on enough weight that you can perform a set of 8 with good form but feel that on the last rep or two you had to give your all for it. have 30 seconds rest. Do another 8. have another 30 seconds rest and perform another 8.

    on your second set your spotter might have tried to help you. Discourage this, he isn't there to lift the weight he is there to ensure you don't drop the weight on yourself and to help you rack and unrack the weight, if he does anything more then this you haven't gotten the best workout you can.

    On the second set if you did it right you will be pushing everything to get that 8 on the last two or three you will have been moving really slowly and you might even stop moving momentarily but still your spotter shouldn't be helping you lift up the weight. Again he is there to protect you from being crushed under a falling bar and to help you rack and unrack the weight nothing more. So again discourage him from helping you lift the weight.

    Last set your probably not going to get 8, in those last few lifts your going to be slow but the point when your arms stop moving is not a failure, you fail either when you a) start moving backwards or b) you give in to your body and give up.

    Do 8 reps, not 10 or 8 just 8 OR even 6 if you so desire, but make sure that every single rep is a quality one and not half arsed.
  • Msljocknyc

    Posts: 35

    Mar 14, 2011 7:01 AM GMT
    from your profile it says youre 6' and 160 lbs. For your height ur verrrry thin, you need to eat more if you wanna gain any mass at all. A LOT more!! you didnt mention anything about legs either. Squats and deadlifts, make sure youre doing them, they'll make u grow all over including chest. Its not just for legs.
  • 2theTEE

    Posts: 637

    Mar 14, 2011 7:48 AM GMT
    Great advice/suggestions fellas. For your height, you gotta eat more if you want to plump up them ol' chestesess (or pecs).

    Since chest is your hardest part to grow, working 'em 2x weekly is a great idea.

    Ex:
    Mon: all chest exercises at a decline angle.
    Fri: incline
    Mon: flat
    Fri: decline
    and so on...

    Mix it up w/diff routines (supersets, triangle pyramids, etc) every couple of months or so too, to ensure that it'll grow and hopefully stay that way. Good luck & happy training.
  • NerdLifter

    Posts: 1509

    Mar 14, 2011 7:45 PM GMT
    MascMslNYC saidfrom your profile it says youre 6' and 160 lbs. For your height ur verrrry thin, you need to eat more if you wanna gain any mass at all. A LOT more!! you didnt mention anything about legs either. Squats and deadlifts, make sure youre doing them, they'll make u grow all over including chest. Its not just for legs.


    If I had a wider frame, then yes, 160 lbs would be thin (but that is not the case, I was born with a thin frame and 160 is in fact an average weight that is right in the middle of average. If you mean thin for a weight lifter, then yes I would agree, but all the males in my family don't "fill out" as it were until their 30s so I have to make due with what I have). As for legs, I dedicate an entire day every week strictly to lower body. Squats and deadlifts being the primary exercises I do that day. Got a rather nice set of glutes from those squats icon_wink.gif Yes, I know all about the importance of working your legs, since glutes and hamstring stimulation increase testosterone production. I'm not new to this stuff guys. If I said in my original post, "hey guys, I'm new at this" I would have, but I didn't. As for food, yes, I *already* know and have known every since I started lifting the importance of diet and food (food and rest are 90% of the battle). Also, keep in mind, as a college student, I can only eat as much as my wallet allows me. On a typical day, I eat 5-6 meals and I'm very aware and choose carefully for my foods to be high in protein, complex carbs, and for post-workouts, I get a high whey protein + high simple and complex carb shake to restore glycogen asap.

    As for the the rest of the posts, I look forward to trying your suggestions! Keep you posted.
  • eddieross69

    Posts: 841

    Mar 14, 2011 7:57 PM GMT
    Bench presses (all angles - flat, incline, decline). On my chest day I do 5-8 sets each angle. 5 - 10 reps per set.

    Flys - all angles. Again, 5-8 sets at all angle. 5-10 reps per set.

    Yes, it's a gruelling workout, but my tits are my best friends.

    Each of our bodies reacts differently, so all one can do is keep trying everything till you find the magic move. This has happened to me with various body parts. Nothing happens for the longest time. I change one simple thing - either the angle, the weight, or the form. And POW! It finally starts to react.
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    Mar 14, 2011 8:30 PM GMT
    push-ups.

    When I was 16, each of the classes I taught required at least 50 pushups to be done during cardio. Of course I had to do it with the class to motivate them.

    Also, try variations of push-ups... hands together (Forming a triangle)... hands more than shoulder width apart... one handed pushups... push-ups on your finger tips...

    It would start off with 10 minute cardio, then 10 pushups over 10 seconds, with a 10 second break... so about 100 seconds was taken up for that only.

    I taught four 1 hour classes every day for 7 days.

    so 1400 push ups a week... repeat that for 2 years....


    So do that, and after a year you will get those pecs!



    icon_smile.gif
  • laguna07

    Posts: 124

    Mar 14, 2011 8:48 PM GMT
    I agree....pushups! Also, lots of db flys or pec-dec.
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    Mar 14, 2011 9:01 PM GMT
    i disagree with the push ups. doing lots of pushups a day, many times a week will lead to horrible joints. i did about 500 pushups a day for two weeks and hurt my elbow and couldnt train for a while. 500 wasnt over doing it because im pretty strong but its still hard on joints. i would suggest changing routines and eating differently. some people just cant build chest easily. im one and your are too. youll jsut have to wait till you put on more mass
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    Mar 16, 2011 1:09 AM GMT
    tomjenks1 saidi disagree with the push ups. doing lots of pushups a day, many times a week will lead to horrible joints. i did about 500 pushups a day for two weeks and hurt my elbow and couldnt train for a while. 500 wasnt over doing it because im pretty strong but its still hard on joints. i would suggest changing routines and eating differently. some people just cant build chest easily. im one and your are too. youll jsut have to wait till you put on more mass


    It is ok that you disagree with me, but you should not tell him he just has to wait until he puts on more mass as if that is the only way he can do it...

    He never said he did push-ups in his original post...

    Let him try what I advised him to do before you try and make it seem as though it is not going to work.
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    Mar 16, 2011 1:33 AM GMT
    You do have a good set of shoulders and arms... make sure you are doing correct form with chest.

    You see alot of guys over emphasizing the shoulders in chest movements and they really miss out on the benefits.

    Make sure whenever you do a chest exercise you pull your scapulae back and down... back and down, make sure you keep them there through the whole movement and you'll see that the work transfers from your shoulders to your chest.

    My bench press went up like crazy when I learned that.
  • SomeSiciliano...

    Posts: 543

    Mar 16, 2011 5:43 PM GMT

    I have the opposite problem...my chest over-develops FAST. I dont know if its from the swimming and baseball when i was younger or my genes...but if i hit it more than once a week, my chest moobs get freakishly big.
  • MuscleComeBac...

    Posts: 2376

    Mar 16, 2011 6:10 PM GMT
    sdgman saidYou do have a good set of shoulders and arms... make sure you are doing correct form with chest.

    You see alot of guys over emphasizing the shoulders in chest movements and they really miss out on the benefits.

    Make sure whenever you do a chest exercise you pull your scapulae back and down... back and down, make sure you keep them there through the whole movement and you'll see that the work transfers from your shoulders to your chest.

    My bench press went up like crazy when I learned that.



    ^THIS IS VERY GOOD ADVICE!
    Form follows function, and thus improves what signals you're sending the body that force it to adapt i.e. grow to compensate for the demand.
    A slow responding body part is simply not being asked to adapt to the required need, and thus no need to change in order to function. So you need to look at HOW you're working the chest from a purely mechanical point of view. You have to get your head in the muscle and find the feel.
    It's very likely that at first this is going to mean you aren't pushing up the numbers you think you should, and maybe not even the numbers you're pushing up now, but it's very likely that your stabilizers are compensating and your chest is getting off easy.
    Also, to pre-empt Chucky, do some basic reading on hypertophy and get a good understanding of the difference between sacroplasmic and myofibrillar hypertophy. It's not as daunting as it sounds, and it will help you format a workout that will give you a better focused approach to your chest training (and your overall training).
    I found that watching good form on other lifters/bodybuilders was very helpful. It's all on YouTube, if you go looking. Not the general consumption vids of pros in the gym, but videos where they actually instruct you on the movement. You'll see the difference. And pay attention to how you're aligned in each machine you use, in addition to the mechanics of your free-weight sets.
    Tanker has very good advice here, as well. Yes, you need to up your caloric intake, truly. So add some protein and complex carbs to boost your daily intake by at least 500 more calories per day.
    Personally, I disagree with training a body-part more than once a week, I think you if you train your chest properly once a week, heavy, strict, and with focus on hitting it from all angles, then you'll see growth, but I'll save that debate for another day.
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    Mar 17, 2011 9:04 PM GMT
    sdgman saidMake sure whenever you do a chest exercise you pull your scapulae back and down... back and down, make sure you keep them there through the whole movement and you'll see that the work transfers from your shoulders to your chest.

    My bench press went up like crazy when I learned that.

    That's really good advice!!!
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    Mar 17, 2011 9:11 PM GMT
    Studinprogress said
    Ariodante saidI hate to pull a Chucky, but there aren't magical exercises to spot gain mass.

    Food.


    Well, as I said in my original post, I am gaining mass pretty much everywhere else, except chest is lagging behind (which means I must be eating correctly, no?). Hence why I'm asking for suggestions.


    If you're not seeing gains in your chest then it means you're doing the "chest" exercises wrong. If you don't feel any squeeze in your chest, development will be stunted even if you experience growth in auxiliary muscle groups.