Bulging pecs / protein intake?

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    Mar 25, 2012 7:13 AM GMT
    Can anyone give me tips on how to get real big bulging pecs and which protein powder (brand) + when to take it?
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    Mar 25, 2012 2:33 PM GMT
    AsianWest saidCan anyone give me tips on how to get real big bulging pecs and which protein powder (brand) + when to take it?
    bench press
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    Mar 25, 2012 3:24 PM GMT
    I am a huge fan of Isopure. It is a bit more expensive but tastes good and I find it speeds recovery.

    I take it immediately following a workout.

    And yeah - ya gotta benchpress and lots o'dumbbell flies!!!!!!!!!!!

    good luck!!!!!!!!!!!!!!!!!!!!!!!
  • GWriter

    Posts: 1446

    Mar 25, 2012 3:30 PM GMT
    Don't forget pushups. People neglect them because of bench pressing, but it's a great mass-building exercise. Put your feet on a bench for extra points.
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    Mar 25, 2012 3:32 PM GMT
    This is such a huge question!

    First thing to say is construct a overall training and nutrition plan, which will include protien shakes.

    Agree the bench press is going to be useful for adding muscle to the pectorals.

    From the question asked Im assuming you are a beginer on inexperienced trainee.
    Best thing to do, is to limit the amount of volume you do in the Gym..........Long workouts are for marathon runners, not muscle building!
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    Mar 25, 2012 3:33 PM GMT
    ps, dont do push ups............they are a fitness drill..............and ineffective for building muscle...............muscles need to overloaded with heavy weights in the 6-12 rep range typically for upper body, to grow...................push ups are too easy to do this!
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    Mar 25, 2012 3:34 PM GMT
    Thanks.

    Any specific routine you recommend?

    You are right, I was told Isopure is an excellent choice and I have this for the moment. However, I read somewhere that you need some carbs after a workout. And Isopure contains 0% carb....
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    Mar 25, 2012 3:56 PM GMT
    AsianWest saidThanks.

    Any specific routine you recommend?

    You are right, I was told Isopure is an excellent choice and I have this for the moment. However, I read somewhere that you need some carbs after a workout. And Isopure contains 0% carb....


    I take it with almonds, peanuts, a banana etc.

    Yes - you do need some carbs.
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    Mar 25, 2012 3:59 PM GMT
    Yes, you need carbs.............fast acting, lucozade or gatorade are ideal...........
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    Mar 25, 2012 5:37 PM GMT
    Ckfeezy said
    Eat a lot

    Also protein is protein and carbs are carbs. Don't fall for marketing ploys.



    I agree with this very much, although I do think that soy protein is mostly something to be avoided and casein protein is favorable to whey when not immediately peri-workout. The brand however, not really a concern.


    david hall
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    Mar 25, 2012 6:09 PM GMT
    here's my routine, you do this only once a week:

    Bench Press - start off with weights where you struggle to complete 8-10 reps. (this is your high weight). do 3 sets of 8-10 reps with a few minutes rest inbetween each set. you should be sweating (if not, then increase your weight by adding 10lbs on each end). make sure you drink water throughout.

    Cable Fly (or Pec Deck or Dumbells) - medium weight (half the weight that you are benching). same you should do 8-10 reps per set, and do 3 sets.

    Decline Press - medium weight - same as above, except the bench is tilted down such that your head is lower than your feet. concentrate on pressing up, so that you are working your lower pec.

    Incline Press - medium weight. same as above, but the bench is tilted up, so that your head is higher than your feet.

    for proper technique, see one of the trainers at the gym, or ask one of the regulars for a spot and ask advice.

    whey protein is a good idea. sport nutrition studies show that the absorption of protein happens at a higher rate within 30-45mins after your workout. this is why you see guys shaking their protein shakes in the locker room.

    the next day, your pecs will feel very sore. because you have torn the muscle fibres. they need time to repair, so don't go to the gym and do any pec exercises for a week. you can work another body part, like your back muscles, legs, whatever.

    you have to eat in order to grow. one of my body builder friends goes on building binges. he'll eat like a pig for a couple of months straight and he appears to be getting fat, bloated, and chubby. all the while he is lifting seriously jaw-dropping heavy weights. when he's done his building phase, he eats lean, cuts out all the fat, reduces his body fat, and whats left is big bulky muscle. incredible. i don't recommend this because its an extreme way of going about it, but there's a lesson in here. your body needs fuel to grow, and its hard to starve it with a carb-free diet and expect it to grow at the same time.
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    Mar 25, 2012 7:14 PM GMT
    My recommendations:

    5 sets of 5 reps of very heavy bench presses, which at a beginner level should be around 70%-75% of your body mass.

    Then, balance that out with 5 sets of 5 reps of barbell rows (not to confused with Yates Rows) with your upper back plane close to parallel to the ground throughout the range of your pull). Again, starting with around 70%-75% of your body mass.

    Add 5lbs. to each side if you complete each session 5x5.


    Weighted Incline Pushups - do as many pushups in a single set to failure with a 45lb (20kg) plate on your back, with your legs elevated to form a parallel plank when your arms are at full extension.


    Deadlifts - while primarily a low back/hamstrings/glutes intensive exercise, this is an overall full body movement that will increase your core strength, your propioception skills, balance, and bonus: will grow your ass to match your upper body in a man-eye-pleasing way. Do these for 1 or 2 sets of 5 reps each at your body mass or greater.

    Squats: Ditto as above, with a strong focus on your core and legs. Do these for 5 sets of 5 reps each at 85% of your body mass or greater.


    Ditto for the nutritional advice mentioned above - IsoPure is good, I recommend the unsweetened "IsoPure Natures Best" unflavoured, mixed two scoops with a handful of berries or raw cacao powder or a banana with 2 raw eggs and a 300ml portion of milk immediately following your workout.


    Eat about 250g of Greek Yoghurt or quality cottage cheese with a sprinkling of chopped walnuts and blueberries before going to bed.

    Be sure to get at least 8hours rest on days before your workouts; allow at least 48 hours between workouts for rest and recovery.



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    Mar 25, 2012 9:24 PM GMT
    Thank you all for the replies.

    Believe it or not, I've been lifting weights for the past 10 years but I have not bulked up at all! Same size, same weight all my life.
    I've always been skinny (even with a year-round hamburger diet!). Due to high metabolism and genetics... I guess.
    How do you guys gain muscles so quickly!!??!! (e.g. Barry, who went from skinny to buff in 6 months!)


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    Mar 25, 2012 11:06 PM GMT
    Asian West: You already have a great body. For chest, I suggest a little device called the "Perfect Pushup". . . two cylinders you rotate as you perform the pushup. You can buy them on line or at big box stores. Very inexpensive.

    I've used them for some months now and I noticed a big difference in my chest. Well worth a try, IMO.
  • TheBizMan

    Posts: 4091

    Mar 26, 2012 4:07 AM GMT
    BarryPT saidThis is such a huge question!

    First thing to say is construct a overall training and nutrition plan, which will include protien shakes.

    Agree the bench press is going to be useful for adding muscle to the pectorals.

    From the question asked Im assuming you are a beginer on inexperienced trainee.
    Best thing to do, is to limit the amount of volume you do in the Gym..........Long workouts are for marathon runners, not muscle building!


    I've always hated the bench press, I dunno why, maybe its cause I can't lift much and I think I probably look like an idiot.

    Can dumbells be just as effective? I do all the same moves as if I were on the bench press (inclined, declined and normal).
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    Mar 26, 2012 4:09 AM GMT
    Oh I forgot: for protein, I take BSN's "Syntha-6" (milk and soy protein) which has some carbohydrates. I combine it with their "Cellmass" (glutamine/creatine) for post-workout recovery
  • GWriter

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    Mar 26, 2012 10:26 AM GMT
    BarryPT saidps, dont do push ups............they are a fitness drill..............and ineffective for building muscle...............muscles need to overloaded with heavy weights in the 6-12 rep range typically for upper body, to grow...................push ups are too easy to do this!


    It is simply wrong to make the blanket statement that push ups are "ineffective for building muscle." They are useful for novice trainees, which I assumed the OP was. But I agree they don't provide sufficient load after a certain point.

    http://www.charlespoliquin.com/Blog/tabid/130/EntryId/854/Tip-243-How-to-Benefit-From-Doing-Push-Ups-Gain-Upper-Body-Strength-and-Train-Without-Equipment.aspx
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    Mar 26, 2012 1:36 PM GMT
    AsianWest saidThank you all for the replies.

    Believe it or not, I've been lifting weights for the past 10 years but I have not bulked up at all! Same size, same weight all my life.
    I've always been skinny (even with a year-round hamburger diet!). Due to high metabolism and genetics... I guess.
    How do you guys gain muscles so quickly!!??!! (e.g. Barry, who went from skinny to buff in 6 months!)




    Not everybody has the genes to pack on the mass as quickly as some folks do.

    My default body composition (if I am sedentary) is an atrocious blend of ectomorphic and endomorphic traits with very little if any mesomorphic traits.

    Or what is colloquially known as "skinny fat ": small bones, lean extremities and gaining fat weight on the ass, thighs, and waist.

    This is a bit of a curse as I'll always have a fight against my genes as a (muscle) hardgainer while my body will easily store excess calories as fat.

    The only bright point is that my endomorph traits shine in leg and ass development (love squats and deadlifts).

    Bench Presses for me go up verrrrrry slowly, and I still have a bit of a chicken chest at 42" (106.7cm) circumference. I'm currently stalling at 5x5 at 170lbs (which is close to my body weight: my target is 220lbs/100kg which is just beyond my current 1 rep max of 190lbs/90kg). Believe me, I'm totally jealous of the guys in my gym who slam through a 4x12 of 225lbs or more in their bench presses with only 30-60sec between sets and call that a light workout, lol...

    But I am making progress - when I started my current programme in January I was at 40.5" (102.9cm) and doing a 5x5 of 155lbs/70kg.

    I wish I could wake up and push 225lbs/100kg for a 5x5... but I'll just continue working at it even if it means incrementing up 5lbs/2kg every other week.
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    Mar 26, 2012 1:56 PM GMT
    I think the methods of Stuart McRobert, while not my personal preference, as He is keen on Deadlifts (I think Deadlifts are way overated for Building PRETTY muscle)
    are pretty good for hardgainers.......

    If you havent grown much in years

    1. Do you eat 3-4g per kg of protien
    2. Do you sleep 6-8 hours a night
    3. Do you avoid alcohol and rec drugs 95% of the time
    4. Do you train hard, and methodically

    If you dont answer yes to all 4, for the GENETICALLY AVERAGE OR WEAK, You wont make gains, even with all the supps you can imagine!

    Ps, my before photo and after, 18 months not 6 months............wish I had done it in 6!


    For Chest

    One Barbell Press
    One Dumbell Press

    THATS IT!

    flyes, lots of volume forget it.

    Dumbells can be great for chest, as they allow a stronger contraction of the pectorals for many trainees and even with heavy weight, a spotter isnt needed.

    Poloquin Is a genius for Strength and Atheltes however for building muscle, I think the likes of Dorian Yates, make More sense........
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    Mar 26, 2012 2:00 PM GMT
    Ps, decline presses = waste of time if you do flat presses.........its pretty much same movement, and becomes overtraining.................

    Even a advanced trainee cant handle alot of volume...........workouts are there to stimulate growth, not to annihilate ourselves............if you spend 1 hour training chest alone, thats way way too much

    I train chest with calves on a 4 way split
    or with back on a 3 way split

    ,more than a 4 way split = overtraining for 90% of guys in the gym
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    Mar 26, 2012 2:04 PM GMT
    Ckfeezy saidJust be sure to work the different parts of your chest(upper, lower, mid, etc) Do flys and negatives, high weight low reps. Switch workouts monthly. (search the forums, tons of topics on workouts/plans)

    Eat a lot

    Also protein is protein and carbs are carbs. Don't fall for marketing ploys.



    Avoid this advice.

    Negatives = overtraining
    switching workouts alot = pointless variety

    upper / lower / mid chest = just do heavy presses with good form, one dumbell, one barbell and grow from it.............dont overcomplicate things

    Carbs vary alot
    Fast acting sugars and oatmeal are completely different in how they affect the body.........
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    Mar 26, 2012 2:28 PM GMT
    I work my chest 2x week. First session I do heavy weight with low reps, and for the 2nd session I do light weight with high reps. Get plenty of rest and protien in your diet.
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    Mar 26, 2012 2:48 PM GMT
    BarryPT saidNegatives = overtraining
    switching workouts alot = pointless variety

    upper / lower / mid chest = just do heavy presses with good form, one dumbell, one barbell and grow from it.............dont overcomplicate things

    Carbs vary alot
    Fast acting sugars and oatmeal are completely different in how they affect the body.........


    QFT.

    And tracking this thread. icon_smile.gif
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    Mar 26, 2012 3:44 PM GMT
    @alphatrigger - to go up 2kg a fortnight on bench would be impressive...............2kg a month would be great if you can do that for 8 months of the year (some lighter periods will be here and there)...............its 16kg in a year!
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    Mar 26, 2012 3:59 PM GMT
    BarryPT said@alphatrigger - to go up 2kg a fortnight on bench would be impressive...............2kg a month would be great if you can do that for 8 months of the year (some lighter periods will be here and there)...............its 16kg in a year!


    Hearing this is a bit reassuring then icon_smile.gif

    I've been following the Stronglifts 5x5 plan since the new year with some success.

    My best lifts are deadlifts and squats, with fairly consistent progress; crappiest are benches and overhead presses with frequent stalls and a few "regressions" (meaning according to the plan, I deload the weight by 10% after failing to successfully complete a 5x5 set on three sessions for that exercise).

    The plan is based on http://www.stronglifts.com