My Chest isn't Developing at the rate i had anticipated!

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    Nov 24, 2009 1:43 PM GMT
    I have been going to the gym Since August 3/4 times a week [with appropriate rest days]. I have noticed improvements in my arms, lats and shoulders but not as much growth in my chest. I try to minimise the use of machines and maximise the use of free weights and benches. Also - working the upper, mid and lower pecs. I drink lots of water/fluids to provide the basis of muscle growth.

    I do not take protein shakes although i do try to eat over 100g of protein a day [i realise that i should take 160+ but i work in a bar and i find it difficult to ram in the protein when i eventually get a break]. I am pretty disappointed with the lack of growth.

    Exercises:

    Bench Press:

    Upper Pecs [seated position] 35kg
    Mid [flat] 50kg
    Lower [decline] 50kg

    Dumbell Press 35kg [2x 17.5]
    Dumbell Fly 30 kg


    Fly Machine - 59kg

    Tension Machine - Fly and Press

    etc... there are more but these are the main, especially the top 5.



    Surely i should be able to see some improvements in four months?

    Time for Protein shakes?

    Do i need to be more patient?


    I am sure the answer is probably pretty obvious - but maybe someone might propose something i have not thought of.

    Any ideas guys?

    V




  • Posted by a hidden member.
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    Nov 24, 2009 3:14 PM GMT
    It just maybe a time thing. Everyone's body is different and if I recall; the chest and calves can take a bit more time to build up.

    You may need the advice of a more "buff" person than from me.
  • Celticmusl

    Posts: 4330

    Nov 24, 2009 3:17 PM GMT
    Chest and calves seem to have a lot to do with genetics as well. Some guys aren't built to have a huge chest, but a defined chest is something just as nice to aspire to.
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    Nov 24, 2009 4:10 PM GMT
    My chest is my most disappointing part. I was lifting wrong for a long time too... the work was happening a lot in the shoulders and delts (if the rest of my body were in proportion to my delts, calves and ass I´d be very, very ripped and stunning icon_lol.gif ). For me the trick has been to lower weight and learn how to lift with the pecs (so that i feel the work THERE). When you lift what muscles do you feel tiring? With the bench press push up with the pecs, pretty much "closing" them together and squeeze. Lifting slow (i.e don´t throw the weight and use the momentum: work the muscle) and controlled with only as much weight as you can lift properly. Lifting heavy does NOT mean putting the highest amount of weight on the bar that you can physically make move up and down, it means using the highest weight that you can move up and down with control and without sacrificing the correct form and therefore the correct goal of the exercise.

    I found that the cable cross was a very good exercise for finding this work, which I have now been able to find in other chest exercises. Also since August is not a long time..

    Also EAT. Can´t build a house without bricks/not just protein but total amount/eat regularly and less. This takes a commitment to do and then organization and discipline to fulfill: you will not do it right by mistake. You will also not every get the best results you can unless you do it.

    My chest has finally started responding as a result of these two things. Yay me.
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    Nov 24, 2009 4:43 PM GMT
    *high fives Lostboy* Nice work.

    My trainer taught me a great way to break through the plateau - add resistance bands. The simple 3-4 foot thick rubber-bands.

    Take a barbell about 10 lbs. lighter than you'd normally use. If you have a lifting partner, ask him/her to help you put the band over the bar at your right-grip, behind your back, then over the bar on your left-grip. if you're solo, it's trickier but still possible. In that case, drape it over the bar at the grips, and then slide yourself into position.

    You want to end up with the bands just inside your grip, running around your back.

    A normal bench press is hard at first, but then easier on the extension. This will suddenly make it difficult on the extension as well - making the whole motion work your pec. Obviously, good form is CRUCIAL.

    When this gets easy, put the bands OUTSIDE your grip... then increase to the next thickness of band, etc.

    I love this method because you'll find that you're strengthening the weaker, underlying muscles instead of just the puffy show muscles. Real strength instead of pretty strength!
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    Nov 24, 2009 4:49 PM GMT
    Oh yeah, just make sure you can push the weight off enough at the end to get out of your bondage... or you'll end up posting in the Most Embarrassing Moments At The Gym thread!!

    icon_lol.gif
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    Nov 24, 2009 5:34 PM GMT
    Push-ups...Lots of them...Every morning first thing.
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    Nov 24, 2009 5:51 PM GMT
    thanielc saidOh yeah, just make sure you can push the weight off enough at the end to get out of your bondage... or you'll end up posting in the Most Embarrassing Moments At The Gym thread!!

    icon_lol.gif

    icon_lol.gif
    Nice one there!
    I know the problem of trying to 'beef up' those @#(&*$#!! pecs.. am myself fighting the trouble.

    As many said here before me - take it slow! No bodybuilder was built in a day. If your pecs are not developing as fast as your other muscles, DO TRY the method proposed by Lostboy. Slow down, correct your movement so that you really feel the resistance in your pecs (not shoulders, neck or upper arms, which can easily be the group of muscles to cheat with when charging).

    What I also thought helped bring out the pecs a bit more is doing dumbbell flies (rather than the machine!). Start at a lower weight and with each rep increase to the next higher until you start feeling the muscles getting tired. I do the same for triceps and biceps and find it quite effective...

    In any case, do not hurry yourself, you will not be able to build sustainable muscle-mass quickly, it takes the time it takes, just stay at it and do it for the fun and the fitness (not for the other guys that hopefully one day will not be able to stop staring at a nicely developed chest! icon_redface.gif).

    All the best

    PS: Oh yeah, BodyPump is not bad either. Throw in one or two classes a week for cardio, it is pretty toning and fun.
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    Nov 24, 2009 6:45 PM GMT
    Volconox saidI have been going to the gym Since August 3/4 times a week [with appropriate rest days]. I have noticed improvements in my arms, lats and shoulders but not as much growth in my chest. I try to minimise the use of machines and maximise the use of free weights and benches. Also - working the upper, mid and lower pecs. I drink lots of water/fluids to provide the basis of muscle growth.

    I do not take protein shakes although i do try to eat over 100g of protein a day [i realise that i should take 160+ but i work in a bar and i find it difficult to ram in the protein when i eventually get a break]. I am pretty disappointed with the lack of growth.

    Exercises:

    Bench Press:

    Upper Pecs [seated position] 35kg
    Mid [flat] 50kg
    Lower [decline] 50kg

    Dumbell Press 35kg [2x 17.5]
    Dumbell Fly 30 kg


    Fly Machine - 59kg

    Tension Machine - Fly and Press

    etc... there are more but these are the main, especially the top 5.



    Surely i should be able to see some improvements in four months?

    Time for Protein shakes?

    Do i need to be more patient?


    I am sure the answer is probably pretty obvious - but maybe someone might propose something i have not thought of.

    Any ideas guys?

    V






    Eat. You're 150#. Eat. You won't grow without even calories, PERIOD.

    You didn't mention your rep counts, nor frequency, so it's anyone's guess.

    Learn to pay attention to detail when you analyze a situation. Go back to your desk. Write down your workouts, in detail, each day with the weight, number of reps, cadence, and rest period. Go get the USDA's SR21 food database, or use the food tracker, and workout tracking at metroplexfitness.net. Also keep track of when, and how much, you're sleeping. Come back to this topic in two weeks. Anything worth doing is doing well, and your approach is completely flawed. Success is by design. Now, work the situation, define the variables, come up with a plan for success and execute it. The first step is gathering all the information required. Winners are by design. If you show the ability to be lead their are true experts who will help you but... you have to do your part and step up your game. It's all science.

    E.g., flex89 http://www.realjock.com/flex89 gained 85 pounds in 5 months while lowering his body fat by 2% all while being a type 1 diabetic. How did he do it? By doing what he was told. By doing it right every day, every time, for five months. Incidentally, Logan's (flex89) HBAC1 is now a 5.5 which is OUTSTANDING for a diabetic, with an insulin sensitivity of .9. (Almost unheard of.)

    Now, you need to follow your first set of instructions.
  • Posted by a hidden member.
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    Nov 24, 2009 7:36 PM GMT
    bar dips and fly machine helped me the most.
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    Nov 24, 2009 8:07 PM GMT
    Throw some push ups in-between sets and exercises... but remember that a well-sculpted chest is one of the most difficult things to obtain in bodybuilding. It takes time, patience, and a lot of hard work.

    I would also recommend doing incline presses and flies with dumbbells, as they are better at isolating the pectoral group for gains in strength and definition.
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    Nov 24, 2009 11:17 PM GMT
    You can't depend on the Tooth Fairy, God, Holy Cows, nor Santa to bring 'em to you. You work for them, intelligently, with a plan.

    One other thing, study up on sacroplasmic hypertrophy.

    9730_212229.jpg

    9730_25032.jpg
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    Nov 25, 2009 2:20 PM GMT
    Ok - there are a lot of great suggestions which i look forward to trying!


    Thank you Guys.

    V