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Here's mine, forgive me if this is the wrong section of the forum.

I have been trying to put on weight a while ago to get bigger ... after half a year or something i gave up because no matter what i ate or how much of it..i would only gain a little weight on my belly..............wich ain't good.

So then i wanted to concentrate on widening my chest(note: i've been doing this from the start..just not as intsensive), the problem is i'm not seeing nearly any results after a year. I do switch up excercises. Now i recently came to the conclusion that it would take a whole lot of time to get at least some results, and that a bigger chest is result of genetics..TELL ME IT AIN'T SO


Answers are appreciated! (caslon is probably first anyway so hi, caslon)



Edit: from some other fitness forum

random fellaDoing pullovers to expand your ribcage is not a myth as far as i know. There is muscle in between your ribs that you can make grow i believe- also you can simply stretch out your ribcage. Will take a long time as in a year or so, but it should work.

35 views, zero replies ... not as helpful as i thought

Well, certainly not my area of expertise but consider taking up swimming. Seems that swimmers have a great broad chest. I'm not sure that's the answer for increased peck size but a bigger chest might happen. Thoughts?

I broke through a barrier on my chest...by really concentrating on my back. Many pull ups.

Wide back, wide chest.

This is what I have found....

If it's all going to your belly then you're probably...

A) Not getting enough hard-core aerobic exercise

B) You're eating the wrong food, and maybe at the wrong times (no late night eating)

C) You're not doing any, or the right ab exercises

Most likely, it's a combination of the above. I would focus on getting the belly smaller so the chest looks bigger, rather than getting the chest bigger so the belly looks smaller. If you focus on the diet, and getting enough of the huff & puff "break a sweat" variety aerobic exercise, and keep up with a well rounded chest workout with weights, in time you will see results.

When it comes to your chest, you really can't "broaden" it perse. You can of course increase the muscle size of your chest which tends to make it look broader, but you also need to make sure you work out our shoulders, lats and upper back. With your back, make sure to do sitting rows with a wide grip. For your lats, try doing wide gripped str8 pulldowns. And for your shoulders, the Arnold Press does quiet well in developing the front of your shoulder where it meets your chest. Let's face it, at your age your bones aren't going to grow, so a true bordening of the shoulders is out of the question. You'll have to rely on muscle size to give you that effect.

I hope that helps!

I say listen to Curious....

He has a better chest than mine

Soufian said35 views, zero replies ... not as helpful as i thought

I was going to reply but I didn't make your 9 hour deadline, so I went back to bed.

SILVERFOX1 saidI say listen to Curious....

He has a better chest than mine

And mine! Grrrrrr!

HighVoltageGuy said

SILVERFOX1 saidI say listen to Curious....
He has a better chest than mine

And mine! Grrrrrr!

and without a doubt mine! LOL

in addition to some of the things curioss suggested, you also train ur chest with a variety of excercises. this is a must, and i mean cables dumb bells and barbells.

when training i try to lift heavy weights, but not so heavy that i cannot keep good form. i like to ususally do 4 sets to 5 sets of 8 but with the heavy weights if it means i can only get three reps so be it but form is key.

it is also very important to make sure that the chest like anyother muscke gets rest. you cannot consistently lift it and not rest, but expect great results as the muscle has no time to heal and repair itself.

In addition to ur normal push type chest excercise, i think the three that i have posted below are extremely important to widening and broadening the chest. I apologize for not knowing how to imbed the links, so you will have to cut and paste the address into ur browser.

Hope this helps man. Good luck.

Bent-Arm Dumbbell Pullover
http://www.bodybuilding.com/fun/2002/bentarmdbpull1.jpg


Cable Cross Overs
http://www.bodybuilding.com/fun/2002/cablecrossover1.jpg

Butterflys
http://www.bodybuilding.com/fun/2002/butterfly2.jpg

Forget all that fluffy cable stuff. You should think about getting into powerlifting. Powerlifting is a great way to add thickness to your frame. You look quite thin and powerlifting incorporated into your workouts can help you thicken up all around. I'm talking lean weight. Not becoming one of those puffy fat powerlifters.

Do some googling and find some sights where you can learn about it or hire a strength coach who can help you learn the lifts.

A personal trainer usually is not the best person for this as they are not well versed in powerlifting. That's why I said "strength coach."

muchmorethanmuscle saidForget all that fluffy cable stuff. You should think about getting into powerlifting. Powerlifting is a great way to add thickness to your frame. You look quite thin and powerlifting incorporated into your workouts can help you thicken up all around. I'm talking lean weight. Not becoming one of those puffy fat powerlifters.

Do some googling and find some sights where you can learn about it or hire a strength coach who can help you learn the lifts.

A personal trainer usually is not the best person for this as they are not well versed in powerlifting. That's why I said "strength coach."

Fluffy cable stuff? I think i did quite well with my fluffy cables lol...

iguanaSF said

Soufian said35 views, zero replies ... not as helpful as i thought

I was going to reply but I didn't make your 9 hour deadline, so I went back to bed.

*grabs a tissue to whipe the spit from my face*

It's alright though, thanks.

Okay that's a whole lot of information, first off.. thank you!!

Curiousjock; A) that could be a reason, because i nearly don't do any of those aerobic excersises.. i'm afraid i might dissapear if i do those. And i focussed mainly on my chest and arms to get that effect, neglecting the abs completely... i started doing those more heavily now. So you suggest doing some body-pumping classes or something?

B) This is something i've been struggling with, the right and wrong food... i've seen multiple links around the forum going to harvard website with fancy words so my knowledge on food is very limited. Like i know the basics with carbs and stuff, but it doesn't get me far. I've been told if i wanted to gain at least a bit of weight (wich i'd have to swollow a continent for to do) i have to eat anything in sight. So it's very much possible i have been eating the wrong things.

C) i guess i answered that in A

Okay so you say the trick is to get the belly tighter in order to make the above bigger, sounds like a plan to me.

all-round great advice .. at least i'm going somewhere

HighVoltageGuy; yeah i think i get it now, from what i've read, so correct me if i'm wrong, but i need to pump my muscles up (inflate) to compensate for the small ribcage. I had to look up all the excercises you named, lame language barrier just keeps interfering..no problem though :p just takes a bit longer. Anywho i'm glad you named the sitting rows because i do those already, the wide gripped straight pulldowns i'm going to have to do from now on then, makes sense that if i want to make my chest bigger i need to get the shoulders and back to go with it.

And that arnold press, there's a machine that does that movement..is that alright too or is it better with dumbbels?

you sure did help buddy, thanks!




GobB; thansk for the tips, i'll make sure to switch up chest excersises and not focus too much on chest.

Thanks for the links, embed or not lol ;) , thankfuly i already do those, but thanks for confirming i'm doing the right thing!

and LOL the girl in the last link looks completely Legally Blonde.

Muchmorethanmuscle; thanks for the advice bud, i'll be sure to do more research to this, is it something that i can do a few excercises of regularly or is it a training worth 3 hours that needs to be done?

I'll stick to what's familiar to me for now, would be stupid for me to switch up just when i'm starting to learn about it..but like you said i might incorporate some into my training.




Pfew okay i think i covered everything, have a good day y'all..

GobB saidFluffy cable stuff? I think i did quite well with my fluffy cables lol...

I also find fluffy cables not only good for building muscle, but also for snuggling up next to in between sets. Very cozy and soothing.

I found that focusing a bit more on my lats made myself look wider up top.

checkthefridge saidI found that focusing a bit more on my lats made myself look wider up top.

yeah after looking around a bit, that is indeed a smart way to make your upper torso look bigger. thanks