Chest Developement Hell...Please Fucking Help Now!!!

  • Posted by a hidden member.
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    May 07, 2009 3:23 AM GMT
    Ok..Those of you have seen my previous posts know that I am obsessed with my chest development. I realize its not my chest growth but my work out. I'm fucking trying everything. eating banana, protein, pretein shapes before , during, or after workout, music, everything but I am always stuck at benching the same weights. i kow you're suppose to increase your weight every couple of week, but when i try i can never lift a slightly larger weight. Its not the fact the chest isn't growing.. I really want to lift this shit but my fucking bicepts always give out prematurely, leaving me unable to lift. How do I get to the point to where I can lift what I want. Its not like I'm trying to go from 100-200lbs. Only about 90 lbs to 120 lbs. And in this shitty economy I cannot afford to drop another $40 on a trainer (I've already done it 3 times this year, and believe me I cannot afford it again). Somebody help. Sorry for the cursing, I'm just really frustrated. Thanks in advance 4 your advice.
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    May 07, 2009 4:34 AM GMT
    dude your problem is that you are over focused on one muscle group. and that you are jumping from 90 pounds to 120 that is a huge leap, you should be going up in 5 to 10 pound increments. try building the rest of your body and give up working out on your chest and then you will be able to lift more. in fact when i started with my trainer i went 6 weeks without doing a single chest exercise in order to fix the rest of my body. no i can do some chest exercises but first we had to balance out my body.

    from the sounds of it you are incredibly imbalanced because of your obsession with chest. try doing back arms and legs for a few weeks and then see how things go. by building your back and arms you will be able to do chest exercises where your chest is really being hit because your arms arent giving out first. also by building your legs you will be increasing your natural testosterone allowing you to get a bigger meatier chest
  • Posted by a hidden member.
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    May 07, 2009 5:24 AM GMT
    Squats will amazingly help out your bench and everything else too. Check this out.

    [url]http://www.sgfitnessonline.com/010-Want%20to%20build%20Big%20Huge%20Muscles.htm[/url]

    TO quote, " To build muscles fast and big, you must SQUAT!"


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    May 07, 2009 5:33 AM GMT
    I agree with chungo that part of your problem is that you're focusing on just one body part. In order to be able to support gains in your chest, you have to ensure your triceps and shoulders are sturdy enough to handle the gains as well. A big key to bench presses are your triceps so work on them and you will quickly start seeing gains in how much you can bench press.

    Also you mentioned your biceps give out quickly. Your biceps should have very little involvement in a bench press. Your triceps should be doing the majority of the arm work. Something tells me your grip/form is off. Or you're focusing your effort on the wrong muscle in your movement.

    Lastly, don't just focus on one exercise. There are alot of deep muscles in your chest that need to be worked and developed in order to increase your overall strength and size. Work the deep inner, smaller muscles with dips and pullovers. The biggest gains in my bench press were realized after doing weighted dips. Work your upper and lower with inclines and declines. Do flat, incline and decline flies. Don't just use the bench press with the Olympic bar. Use dumbells to promote independent development of each side. And make sure you're rotating between free weights, cables and machines. Keeps your muscles guessing.
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    May 07, 2009 6:33 AM GMT
    Bro do 100-150 push ups a day...chest problems over trust me!icon_lol.gif
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    May 07, 2009 3:21 PM GMT
    phillawer saidOk..Those of you have seen my previous posts know that I am obsessed with my chest development. I realize its not my chest growth but my work out. I'm fucking trying everything. eating banana, protein, pretein shapes before , during, or after workout, music, everything but I am always stuck at benching the same weights. i kow you're suppose to increase your weight every couple of week, but when i try i can never lift a slightly larger weight. Its not the fact the chest isn't growing.. I really want to lift this shit but my fucking bicepts always give out prematurely, leaving me unable to lift. How do I get to the point to where I can lift what I want. Its not like I'm trying to go from 100-200lbs. Only about 90 lbs to 120 lbs. And in this shitty economy I cannot afford to drop another $40 on a trainer (I've already done it 3 times this year, and believe me I cannot afford it again). Somebody help. Sorry for the cursing, I'm just really frustrated. Thanks in advance 4 your advice.


    Do you mean preteen shapes or protein shapes? Either way, I think protein shakes will do you more good than something merely shaped like protein or a preteen.
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    May 07, 2009 3:39 PM GMT
    good advice above.
    If you think you've plateaued, try something else for a while.
    Maybe use the pec dec machine or do flies.

    Also if your bench is fatiguing your biceps muscles, it could be your form or grip stance. I don't recall involving biceps much on that movement. Try your hands a little closer together on the bar.

    Do you do incline bench work?
    It's a good way to "mix it up" a bit.
  • UncleverName

    Posts: 741

    May 07, 2009 3:53 PM GMT
    Much like everyone else has said, it sounds like you're pretty imbalanced.

    Make sure that you're using proper form on the bench press. Your biceps should not be getting tired, unless you are doing your bench press after intensely working out your biceps.

    For starters, I would suggest taking a long break from doing the bench press. Given your weight, and given what you can actually bench press now, I'd say that you should work on being able to do 20 push-ups in a row properly first. If you can do that already, then get someone to put a 25lb weight plate on your back and do 20 push-ups with that on. Once you're able to do both of those things, then you should be in a much better position to increase your bench press max.

    If you can already do both of those things, then again, like everyone said, you are extremely unbalanced.

    The bench press, with a barbell, is an extremely terrible exercise. It's pretty much been impossible for me to improve on the bench press by just doing the bench press. I need a spotter (which is a pain in the ass), and it's everything other than my chest that tires first. My shoulders and triceps are worn out usually way before my chest muscles. And doing the barbell bench press to increase strength in my shoulders and triceps is stupid. It's much smarter to focus on those specific muscles separately.

    Also, there are tons of stabilizer muscles required to do a barbell bench press. Doing dumbbell bench presses, from different angles, will work and strengthen your stabilizer muscles much better than a barbell bench press will.

    So take a break from barbell bench pressing. Get your push-ups working first, improve the strength in your triceps and shoulders, make sure you have proper form with the barbell bench press, and improve your dumbbell bench press. If you do all of that, your barbell bench press will most likely improve without you even practicing it.
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    May 07, 2009 4:42 PM GMT
    Before I started to decided to go to law school, I was a pre-med major. And before that I used to wrestle. From that I learned that your body absolutely will not let certain muscle groups develop disproportionately to certain others. Your body wont let itself get too far imbalanced. The ratio between muscle strength/size is different for everyone (from what I've read its usually, with exceptions, between 10% and 15% between opposing muscles). The body can be tricked into letting it happen, but do you really want to look unbalanced? lol.

    This is why often times, when you break an arm or something, the trainer or doctor will tell you to work out the opposite limb that isn't immobilized - it slows the atrophy on the injured limb.

    This is a big part of why the squat comment above is true. Sometimes, to increase one muscle group, you have to seriously develop another group. The body wont let you get a big upper body, without the lower body strength to support it.

    If its your chest that you need to develop, the problem is likely with your back or legs. Try increasing back strength. Don't ignore your chest, because you don't want to lose the gains you already have. So just do light lifting for your chest to prevent cannibalization. Instead focus hugely something like rowing, or squats as the previous posting mentioned.

    As a side note - frequently when people seem to have plateau'd this is why.

    I didn't see any pics of your back or legs on your profile. This leads me to believe you probably aren't focusing on them. I would definitely recommend that you put up some pics of those areas, perhaps one of the true lifters/trainers on the site can take a look and see if you're out of balance.

    And, as the above comment mentioned - don't do such huge jumps in weight - the higher you start to lift the lower the increments you need. Thats why a good gym will have 2.5lb increments for ya.

    There is an added benefit to this that people tend to overlook - keeping those ratio's tight will also help prevent injury - opposing muscles often stabilize movements even when they aren't the ones doing the lifting.

    And as far as back problems from too many sit-ups, this is often caused by over development of the abs, and under development of the lower back.

    Anyhow - that was probably way more than you needed icon_smile.gif
    The site below has some decent ratio information.

    http://www.brianmac.co.uk/sambc.htm
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    May 07, 2009 10:23 PM GMT
    EastCoastNAZ saidI agree with chungo that part of your problem is that you're focusing on just one body part. In order to be able to support gains in your chest, you have to ensure your triceps and shoulders are sturdy enough to handle the gains as well. A big key to bench presses are your triceps so work on them and you will quickly start seeing gains in how much you can bench press.

    Also you mentioned your biceps give out quickly. Your biceps should have very little involvement in a bench press. Your triceps should be doing the majority of the arm work. Something tells me your grip/form is off. Or you're focusing your effort on the wrong muscle in your movement.

    Lastly, don't just focus on one exercise. There are alot of deep muscles in your chest that need to be worked and developed in order to increase your overall strength and size. Work the deep inner, smaller muscles with dips and pullovers. The biggest gains in my bench press were realized after doing weighted dips. Work your upper and lower with inclines and declines. Do flat, incline and decline flies. Don't just use the bench press with the Olympic bar. Use dumbells to promote independent development of each side. And make sure you're rotating between free weights, cables and machines. Keeps your muscles guessing.


    sorry.. i meant, my bicepts give out
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    May 07, 2009 10:31 PM GMT
    i'm sorry guys Tricepts are what give out, and I also made a mistake with the pretein shape comment, i meant protein shake. thank you all. i value all of your comments and will take them into consideration.
  • Posted by a hidden member.
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    May 07, 2009 10:50 PM GMT
    Tricep failure interferes with pectoral progress?

    simple solution: get stronger triceps
    I suggest skullcrusher alternated with some other tricep builder on other tricep days.
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    May 08, 2009 12:51 AM GMT
    start all the way from ground zero...very very light weight and build yourself back up...increase your weight at 5-10 lb intervals and throw in some pyramids and drop sets that will allow to churn out a few more reps at lighter weights
  • barriehomeboy

    Posts: 2475

    May 08, 2009 1:01 AM GMT
    Hire a personal trainer (which I am not) for a day. A well spent $80.
  • UncleverName

    Posts: 741

    May 08, 2009 5:41 PM GMT
    barriehomeboy saidHire a personal trainer (which I am not) for a day. A well spent $80.


    Only if you hire the right personal trainer. And only if they give you a plan to work with over a time period (a month or 3). And only if you follow their advice.

    I usually advocate hiring a personal trainer. But the OP already mentioned that he can't afford that right now. And he's done it 3 times already; so either the personal trainer sucked, didn't give him a plan to work on tailored to him, or the OP didn't follow the trainer's advice. Either way, doesn't sound like good advice for Phillawer.
  • Webster666

    Posts: 9217

    May 11, 2009 3:58 AM GMT
    You need 2 things: good form and heavy weights.
    I started out skinny and invented my own workout routine using dumbbells almost exclusively, until they got too heavy to control. Then, I switched to using a flat bench or incline bench under the Smith Machine (squat rack).

    I do 3 sets of 8 reps, using a moderate weight for the first set (warm up), a lot heavier for the second set, and as heavy as I can lift for 8 reps for the third set. I do this for flat bench presses, incline bench presses, decline bench presses, and flat bench flyes.

    The most important thing is your form. When you are in position to lift the weights, your elbows should not be close to your sides (That might be why you're having triceps problems). There should be an imaginary straight line going from your left elbow, through your shoulders, to your right elbow. Use a very light pair of dumbbells to practice, so you know what I'm talking about.

    Look at my results.
    I'm not bragging.
    I'm just sharing what worked well for me.
  • SFNavigator

    Posts: 62

    May 11, 2009 11:18 PM GMT
    Hey guy, I was in the same position then a guy in Palm Springs told me what to do, and holy Fuck, my pecs exploded. Its real simple--5 sets of 30 bench flys, then immediately do 3 sets of 15 flat bench presses. I choose to do the 3 sets on incline, decline and reg bench. I also did 9 sets instead of 3. I believe this was called lighter weights, higher reps. He told me you won't build strength, but you will gain the big pecs. Dam I sure did, He also told me to do them 3 times a week but i do it 6 days a week and its fine. I now do all my works out with more reps and less weights, and my body in changing so fast.
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    May 11, 2009 11:28 PM GMT
    SFNavigator said I also did 9 sets instead of 3....He also told me to do them 3 times a week but i do it 6 days a week and its fine.


    OK. Y is good, therefore 2xY is even better? AinĀ“t necessarily so.
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    May 11, 2009 11:42 PM GMT
    Buffhunk64 saidI see this all the time with future clients. In addition to changing up you routine and working on other muscle groups, one needs a good foundation of muscle endurance. (Your arms giving out was a clue.) While I won't post the specifics on how to attain muscle endurance on here, I would gladly discuss this matter with you or anyone else who is interested in increasing size. A lot more biomechanics and science goes into lifting than you realize. I refered them as 'future' clients because once they understand the secret, they sign up to train with me.

    What an excellent attempt at sales..

    There are no secrets in building muscle, losing weight, increasing endurance or anything else in being fit.

    Do some research, your own research.. you'll learn more then what one trainer can teach you in an hour a few times a week.
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    May 11, 2009 11:52 PM GMT
    SFNavigator saidHey guy, I was in the same position then a guy in Palm Springs told me what to do, and holy Fuck, my pecs exploded. Its real simple--5 sets of 30 bench flys, then immediately do 3 sets of 15 flat bench presses. I choose to do the 3 sets on incline, decline and reg bench. I also did 9 sets instead of 3. I believe this was called lighter weights, higher reps. He told me you won't build strength, but you will gain the big pecs. Dam I sure did, He also told me to do them 3 times a week but i do it 6 days a week and its fine. I now do all my works out with more reps and less weights, and my body in changing so fast.


    from the guy without a picture!!
  • Webster666

    Posts: 9217

    May 12, 2009 4:25 AM GMT
    " In addition to changing up you routine..."
    ___________________________________
    How do you change up your routine ?
    If you can change it up, can you change it down ?

    It's, "CHANGE."
    Just, "CHANGE."