Chest Mass & Definition

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    Apr 01, 2009 6:02 PM GMT
    Ok so, my biggest question is now how to build the chest. I do a lot of dumbell exercises such as press and chest-flys. Also I do regular bench press, but the one that has an assistant rail, that the bar slides up and down as you bench the weight. I also do decline and incline presses as well in the same manner. But my situation is I seem to grown my chest to what it is now, but it doesnt seem to get any bigger or gain any more definition, no matter how much weight I add or how intense my workouts become. If anything I am more and more sore the next day(s). But they dont seem to change significantly. So what is it that I am doing wrong?? Any other exercises i should be doing??
  • UncleverName

    Posts: 741

    Apr 01, 2009 7:25 PM GMT
    Maybe you're working too hard, and not giving your chest enough rest to grow.

    Maybe you're not eating enough to put on any muscle.

    Maybe you're major chest muscles can't grow from the amount of weight you're using, but you're stabilizers aren't strong enough to push anything heavier.

    Maybe your shoulders aren't developed enough.

    I don't know icon_smile.gif Just some ideas. My trainer tells me that with almost every guy on the planet, the limiting factor with their bench press is their shoulders.

    I'd suggest working with a trainer for a few sessions, and coming up with a plan.
    Something else to try posting on the bodybuilding.com forums. There's a couple of awesome chest/bench press programs listed on there. I can't find them right now, but I bet if you posted, someone would point you at them.
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    Apr 01, 2009 9:25 PM GMT
    here's a few things that'll help.... first off, all sets should be 8-20 reps

    chest and triceps once a week -- incline dumbbell press, 2 warmup sets, 4 sets; flat or decline dumbbell press, 4 sets; dumbbell fly, 4 sets; cable crossover, 2-4 sets; triceps dip or triceps push down, 4 sets; overhead triceps extension, 4 sets; triceps kickback 4 sets.

    shoulders once a week (preferably one to two days after chest) -- dumbbell shoulder press, 2 warmup sets, 4 sets; front lateral raises, 4 sets; side lateral raises, 4 sets; inverted shoulder fly, 4 sets.

    Eat like a pig and watch your breasteses mass up!

    Keep in mind, you need to have enough man-chemical in you to be able to build some tits. Some guys never get much of a chest because they have low testosterone, but some never get one because they just work out like idiots (i.e. they use a barbell), or they just don't eat enough (which may be your problem because you're 150 lbs at 5'10). Mine's never been particularly large because I'm hypogonadal, but it's getting a little more mass since I've been doing high-volume workouts and upped my calories.

    If you're not seeing "definition", you're carrying too much fat and you gotta lean out (google on HIIT, it's the most effective way to cut).
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    Apr 02, 2009 1:32 AM GMT
    Try free-weights instead of the machine with the assist rail. Start with less weight than you're doing now because it will be more difficult.
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    Apr 02, 2009 2:04 AM GMT
    If you weigh 150 lbs, you need to make sure you're taking in a minimum of 150 grams of clean protein every day. That's a minimum. If you want to really grow, you should shoot for about 200 grams of protein. Lots of chicken breasts, steak, fish. Egg whites in the morning. Low fat cottage cheese and yogurt. All those things are good sources. If you throw in at least 2 whey protein shakes between meals and one right after you work out that will go a long way to reaching that protein count. Bottom line is, if you break down the muscles you gotta give the body what it has to have to rebuild itself. Protein and lots of it.

    I agree with bsmith781 in that you've got to get off the smith machine (the one with the assist rails). They are usually cantilevered and make you think you're doing a lot of weight. But that's can be an illusion. Free weights is the best.

    My trainer has me in a building phase right now. So that means heaviest weights I can lift and low reps. In this I don't agree at all with flex89. Higher reps are for toning, not for building. You need to be pushing the most weight you can for no more than 10 reps. If you hit 10 reps and can do more then you're not going heavy enough. Add more weight. Last full set you do should be killing yourself to get 6 reps out. And then after you do that set. Add a little more weight and try to just get 1 or at most 2 out. It's all about pushing the heaviest weights you can for low reps. About 4 to 5 sets total. Flat bench, incline, and decline. Set of flies as heavy as you can do and keep good form to wrap it all up.

    Then no more chest exercises for an entire week. And don't work shoulders for 2 more days after that either. Do back and legs on the next two day. Then shoulders, arms, and rest and aerobics on days after that.
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    Apr 02, 2009 2:29 AM GMT
    Gotta do more than 50lb dumbbells too....
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    Apr 02, 2009 4:21 AM GMT
    flex89 said

    Eat like a pig and watch your breasteses mass up!


    I agree with this! Maybe not like a pig, but eating more is the thing to do!

    I was having the same issue that the OP was about a month and a half ago. Weightlifting for ages, not seeing any gains.. Then I got told to eat! (flex said it to me too!)

    Low and behold I have not only gained mass and dropped BF%, but I can feel the pecs getting harder and bulging more than what they were!

    I'm currently eating 2400-2600 cal a day, but I think I might try and hit 2800-3000 soon enough.

    Eat boy Eat!
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    Apr 02, 2009 4:29 AM GMT
    Hoodiestud saidOk so, my biggest question is now how to build the chest. I do a lot of dumbell exercises such as press and chest-flys. Also I do regular bench press, but the one that has an assistant rail, that the bar slides up and down as you bench the weight. I also do decline and incline presses as well in the same manner. But my situation is I seem to grown my chest to what it is now, but it doesnt seem to get any bigger or gain any more definition, no matter how much weight I add or how intense my workouts become. If anything I am more and more sore the next day(s). But they dont seem to change significantly. So what is it that I am doing wrong?? Any other exercises i should be doing??


    Yes. Eat. You're 150#. Eat. Keep the reps up, and eat.

    You absolutely have to have reps, calories, time, and rest to get size. Over training is not what you need. You need CALORIES.

    Google up on the different forms of hypertrophy. Google up on how a stretched muscle can be up to 30% larger than one that isn't. Then....apply common sense and SCIENCE to effect a plan for success.

    9730_212229.jpg

    9730_25034.jpg
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    Apr 02, 2009 4:43 AM GMT
    Here's my question: Could push-ups be sufficient to build a big chest? How about if you do a few of them slowly with great control?

    Feel free to message me directly with the answer as well. I'm very curious about this. I have create admiration for the men with beautiful chests on here.
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    Apr 02, 2009 4:57 AM GMT
    pdx_traveler saidHere's my question: Could push-ups be sufficient to build a big chest? How about if you do a few of them slowly with great control?

    Feel free to message me directly with the answer as well. I'm very curious about this. I have create admiration for the men with beautiful chests on here.


    Depends what your vision of "big" is. It's all relative. To a 130# fairy, big is 40 inches. To an advanced athlete big might be 54 inches.
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    Apr 03, 2009 5:39 PM GMT
    I have always had a fairly big chest due to genetics. I only bench press (and even then it is fairly light) and my chest is 41".

    I envy guys whose chests are not that big.
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    Apr 03, 2009 7:08 PM GMT
    SurrealLife saidI have always had a fairly big chest due to genetics. I only bench press (and even then it is fairly light) and my chest is 41".

    I envy guys whose chests are not that big.


    Let´s swap. Mine does not want to grow, legs yes, ass, yes, arms a tiny bit. Chest Grow? What?