Chest and arms- building

  • Posted by a hidden member.
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    Feb 12, 2010 3:18 PM GMT
    Hey guys. I wanted to know what you would suggest for building up chest and arms. I don't care what's easy or what's fastest I want to do it right. I would like to increase arm mass and chest. I need a good solid routine that will show results. My abs and legs seem to be developing way faster. What works best for you? I can look up the exercises on YouTube if need be.


    Thanks!
  • Posted by a hidden member.
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    Feb 12, 2010 6:25 PM GMT
    Try eating food. At only 139#, you really do need to eat more. The rest will follow.
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    Feb 12, 2010 8:53 PM GMT
    I actualyl weighed myself today, I last weighed about a months ago, but i have been doing the 6 meals a day and protein shakes and am 145 lean. I still seem scrawny though. What are some good exercises for this? arms chest mainly.
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    Feb 12, 2010 9:11 PM GMT
    Throw more fat in your diet. Put more carbs in your diet. Do any of the chest exercises on this site, or bodybuilding.com.
  • dionysus

    Posts: 420

    Feb 12, 2010 9:23 PM GMT
    its really good to only workout your chest and arms. its the best way to workout. just only your chest and arms. and absolutely nothing else. fat will melt off of you so fast.



    aiight. first. stop thinking you can get bigger by spot-exercising. if you wanna grow, you're gonna need to grow everywhere. we get it. you want a bigger chest and bigger arms. congratulations, you're a member of the american society. know the secret to getting bigger arms? get bigger legs. you know the secret to getting a bigger chest? getting a bigger back. your body is set for you to work as a whole unit. you cant just build a bigger chest and bigger arms without building a bigger everything else. so quit trying to focus your workouts on two muscle groups and work the whole body.

    and eat more. i was 139 lbs in 6th grade.
  • dionysus

    Posts: 420

    Feb 12, 2010 9:41 PM GMT
    disagree. genetics are templates. given the current supplements you can purchase and the workouts you can force yourself into. you can build quite effectively. granted there are somethings that are just impossible. but he can still make an effort by using muscle failure and/or drop sets to build some muscle mass to him.
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    Feb 12, 2010 10:10 PM GMT
    The facts are that if you eat more calories than you consume you will get bigger.

    There are ignorant folks that will try to take away from folks who have lifted for years (in my case, 34 years), but, they're just that ignorant. (Texas didn't end up 49 of 53 for literacy by accident. Demonstrated just above is some of that ignorance.) I'll say it again, for the ignorant 48 year old from Dallas. I weighed 175 pounds at 5'5", at 17, at 12% fat, in high school. Yes, I've been studied for my muscles, but, I also eat hard, and I also had the fifth highest index in my high school before ever knowing anything about bodybuilding. That a 48 year would make claims that he knows nothing about to someone he doesn't know speaks not just to his personal ignorance, but, also, to his lack of both maturity, and character. What a poor example

    Logan / flex89, who I've been working with for nearly three years now, gained 82 pounds, and lowered his body fat by 2% in only five months. Logan is a type 1 diabetic, that we put on a 8 meal a day plan, with HIIT every day, and sets of 12 to 25 for legs, and 8 to 20 for everything else. Logan not only lowered his HBAC from around 11 to an astounding 5.5, but, he also got leaner in the process.

    Ignorant folks, like Buffhunk64 (afraid to show a face because he behaves so poorly) really do a disservice in the misinformation that they spread. You'd do well to take them for what they're worth: jealous, incompetent, ignorant, and hateful, without so much as a fact to base claims on.

    Here's a rule that applies to EVERYONE. If you eat more than you expend, you'll gain weight. You can't gain muscle without adequate calories. If you eat less than you expend, you'll loose weight. The number one reason that folks fail is that they don't eat. PERIOD.

    Now, if the kid here, overit86, tracked his calories, I'd venture to say he's not even getting basil requirements. He should go to metroplexfitness.net and compute his calories and composition, or get the USDA SR22 found database. His base requirement would be around 2900, and, if you add 500 for making gains, that would be 3400 calories daily, just to gain at about 1 pound per week.

    Now, there are other reasons for not making gains, like health issues, or laziness, or lack of stimulus, but, in this case, it's evident that the kid is very underweight, even by the most conservative of charts.

    I'm flattered to be attacked because jealousy is the sincerest form of flattery, but, honestly, coming from a faceless 48 year old Dallas ignorant failure, it's not a very good example.

    standard_weight_chart_for_men.jpg

    Note that athletes, especially weight-trained ones, will weigh considerably MORE.

    Chest exercises are well documented on this site, any gym, and bodybuilding.com and dozens of sites worldwide. If this young man is THAT lazy, then, clearly, he is destined for failure.

    Each muscle has its range of motion. No matter what the exercise, if you work it through that range of motion, there will be an adaptive response. Exercises that are independent, through a full range of motion, and with a stretch, will promote the most gains, at adequate calories levels and high enough rep counts.
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    Feb 12, 2010 10:13 PM GMT
    I've been hitting my chest every day (in conjunction with my regular chest workout once a week) with three or more sets of push-ups, three or more sets of light incline dumbbell flies, three or more sets of light flat dumbbell flies, and three or more sets of light cable cross-overs. I'm still a little flat-chested but it's come up a good inch or so in the past two months and I'm seeing striations for the first time. I'm also on a see-food diet, so I can't say how well it'd work for someone who isn't.

    What I can guarantee is you WILL NOT see any considerable gains without the calories. You literally have to eat every two hours and graze in between meals. At 145 lbs, you're really gonna have to cram the calories to get to where you'll see some good gains.
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    Feb 12, 2010 10:18 PM GMT
    caspervann saiddisagree. genetics are templates. given the current supplements you can purchase and the workouts you can force yourself into. you can build quite effectively. granted there are somethings that are just impossible. but he can still make an effort by using muscle failure and/or drop sets to build some muscle mass to him.


    You're right, here. Lots of folks fail to realize, however, that resistance training is very intensive, and they over train (train to frequently and to long), and fail to eat enough.

    For a kid 145#, extreme high volume would almost certainly be counter productive. Get in, get out. See food; eat it. Many times, in fact, less is better, especially with ectomorphic somatypes.

    I train one part per day, and, if I don't feel like training, I don't. Your body will guide you, if you let it.
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    Feb 12, 2010 10:21 PM GMT
    Buffhunk64 saidor you could take steroids like chuckystud does...that usually works


    Scared to show your face? Great at making friends, huh? You must be from Dallas?

    In my 35 years in the gym, I've met folks who've taken a gallon of potion, and, failed, just like you, because they failed to recognize science.

    In my case, I was 175 in high school, but, I've always eaten well, and trained in an intelligent way.

    If you're continuing to fail, and feeling the need to lash out at others, I'd recommend a trainer, and a shrink.

    I'm proud to say that as of my cardiac workup in October, I'm considered in the top 2% nationally for fitness, have a cholesterol from 130 to 160, am considered at 0 risk of either a heart attack or stroke, and have a strong and vital heart with a PSA of .06. Can you say the same?
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    Feb 12, 2010 10:25 PM GMT
    Buffhunk64 saidInstead of saying 'eat more' and 'exercise', might we ask about his family history...does he have any male relatives who are muscular. Genetics plays a huge role in muscle building. Genetically, if one does not have the type of muscle that 'gets big'..no amount of food or weights or steroids will change that.


    Genetics aren't always the guide. Sports specific training comes into play in a major way, as well. If you run all day, you'll look like a runner. If you lift weights, you'll look like a lifter. Clearly, that doesn't change bone structure, but, it's obvious you haven't studied this much, and are making excuses for your own failure.

    I'm going to put you in the category of "blow hard Dallasite."
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    Feb 12, 2010 10:27 PM GMT
    overit86, come back to this forum in two weeks. During that two weeks document your calorie intake and composition. Document every detail of your training. You don't have to fail. What you need is a plan for success, and attention to detail.

    Just like this:
    food_20070729.jpg

    This is taken directly from my training records (a high carb day, while I was training for a show, and working to get lean).

    The end result:
    9730_176046.jpg

    It's about having a plan for success, executing it, and not making excuses.

    Folks like buffhunk64 try to take it away from folks who understand it, but, only show their ignorance. Success is by design.
  • Tyinstl

    Posts: 353

    Feb 13, 2010 12:56 AM GMT
    i went to metroplex but I didn't see a thing that would calculate your calorie requirements, only a calorie calculator for foods and a fitness journal.
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    Feb 13, 2010 1:17 AM GMT
    Tyinstl saidi went to metroplex but I didn't see a thing that would calculate your calorie requirements, only a calorie calculator for foods and a fitness journal.


    Go look again. You are lacking attention to detail.

    http://www.metroplexfitness.net/calorie_calculator

    http://www.metroplexfitness.net/food_database
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    Feb 13, 2010 1:39 AM GMT
    chuckystud said
    Tyinstl saidi went to metroplex but I didn't see a thing that would calculate your calorie requirements, only a calorie calculator for foods and a fitness journal.


    Go look again. You are lacking attention to detail.

    http://www.metroplexfitness.net/calorie_calculator

    http://www.metroplexfitness.net/food_database


    No chuck, there isn't anything there to calculate your calorie requirements, just the amount of food you're eating. I'm planning on adding the feature with the next release.

    Disclosure: I'm the site's author and I'm currently working on the "next release", so please let me know if there's any problems so I can get them taken care of.
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    Feb 13, 2010 4:20 AM GMT
    Sorry Logan,.but, I told him to monitor his calories, not determine his requirements. All the tools are on metroplexfitness.net to do just that, as you know.

    Calorie requirements are easy to figure out. Take your lean mass * 15 or 20 or even 50 (depends on who you want to believe but 20 is considered right for most active folks).

    I did this above, for the original poster, but, doing it again. This is a breeze to research using Google. Let's say you weigh 140#. Let's say you're 10% fat. That means you have 14 pounds of fat (DOH). 140 - 14 = 126. 126 * 20 = 2520. Add 500 calories to day for exercising; add another 500 a day for wanting gains. That make for 3520 for caloric requirements. Easy. Now, if you're 139# at 5'11", and at the very bottom of the sedentary weight chart, you know either you're unhealthy, or, not eating enough.

    I did the image of my dieting spreadsheet (when I'm dropping weight) above to illustrate how to go about it.
  • dionysus

    Posts: 420

    Feb 13, 2010 4:25 AM GMT
    oh em gee. you two live together. just chat it out in person. *kick*
  • Posted by a hidden member.
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    Feb 13, 2010 4:26 AM GMT
    Yep. Logan is sitting just to my right, but, the discussion is online, being mindful of the viewer. I guess you missed that part.
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    Feb 13, 2010 5:32 AM GMT
    I learned this from Ronnie Coleman: whatever bodypart you're lagging, do it twice a week and others once a week. My chest was my problem part and I took his advice and BOOM, it's working! Learn from the masta!
  • Tyinstl

    Posts: 353

    Feb 20, 2010 7:23 AM GMT
    chuckystud saidHe should go to metroplexfitness.net and compute his calories and composition...


    Can you see why I might have took this to mean calories required, particularly when you bring composition into it?

    I appreciate your answers but I wish you would be more patient. I look online for every question before I ask, trust me that if I am asking something that I should know it is only because i don't know where to look.