Chicken Chest

[JZ1276]

Basically my chest just sucks. Been lifting consistently for about 9 years with the exception of a one year break in '02 due to serious illness.I'm 29 , 5'11" and 195lbs. Not even sure if this is the right forum. I did a T Bol only cycle back in Dec and just recently ended a Test E/DBol cycle. My bench is fair...max 1 rep 305; flat bench with dumbells 100 lbs for 6-7 reps. Don't really have problems forming shoulders, arms, l3egs, traps, etc...just my chest. Here's my latest chest routine...

Mon
----
Flat bench
1st set warm up 135 lbs x12
2nd set 225 lbs x8-10
3rd set 265 lbs x3-4
4th set 300 lbs x1

Flat bench dumbells
4 sets 85 lbs 6-8 reps
4 supersets, light flies 30 lbs x10

Next chest workout is Friday...
Incline Bench
1st set warm up 135 lbs x10
2nd set 200 lbs x6 / superset 50-65 lb incline dumbells
3rd set 200 lbs x6 / superset 50-65 lb incline dumbells
4th set 185 lbs x6-8 / superset 50-65 lb incline dumbells

I lift in a buddy's garage so exercises are limited. Have lifted in a gym for 2 years and included butterflies / cable crossovers and saw no difference then either. The 2 guys I lift with basically use the same routine and both have much more of a formed chest...one actually just sticks to close grip flat bench and stays away from incline all together because of a bad shoulder.
Am I just stuck with shitty genetics and not expect my chest to grow anymore than it has?? All input is appreciated...thanks...

here are some pics of the chicken chest

 

[GOLUAN]

do a lot of negitives...i have the same prob..maybe worse!
Its help a lot! Try weighted dips also..

 

[brewers]

to grow you gotta go heavy bro...try this...
Flat Bench
45x20 warmup
135x10
225x4
255x3
275x5
280x5
285x5

Incline DB press
75x8
80x8
85x7
DB flies
3 sets of 8-10

By cutting down on the reps at lower weight you will have more energy to push heavy weights. I also think you should go down to 1 day per week for chest. Its possible you are not getting enough rest.

 

[boxerjake]

Flat bench is an ego boost ....

Dips will do wonders !!!

If you insist on flat benching then pre-defete your chest with dips and watch the weight fall drasticly on the bench , flat bench is too much of a compound exercise where your chest is just starting to engage about the time your racking the weight because the other muscles involved are failing .

Chest and back ( lats ) love " volume " ....

 

[linux]

What does your diet look like...im not trying to flame you here, but i dont see 9 years of training in those photos, somethings off.

 

[drrman]

What does your diet look like...im not trying to flame you here, but i dont see 9 years of training in those photos, somethings off.

i must agree.....bro, there is something off in your training/diet or somewhere

 

[instant.muscle]

i believe with boxerjake, flat bench is ego, if u want a big chest do incline dumbelles and dips

 

[linux]

i believe with boxerjake, flat bench is ego, if u want a big chest do incline dumbelles and dips

I think if you focus on how much you can do for 1 rep then its all about the ego, but its hard to beat heavy flat bench for 5-6 reps with good controlled form for building mass.

 

[Dellyo]

do a lot of negitives...i have the same prob..maybe worse!
Its help a lot! Try weighted dips also..

Ummmmm Not so sure bout that bro.....? I never do them and my chest is sick bro.....How is that on the fibers bro...?

 

[abomb]

No offense bro, I don't see 9 years of training either. Whats you diet look like? Strip some bodyfat off with a low cal diet and cardio aided by a fat burner. Your chest will look better when you get some fat off of it.

 

[instant.muscle]

I think if you focus on how much you can do for 1 rep then its all about the ego, but its hard to beat heavy flat bench for 5-6 reps with good controlled form for building mass.

ya ur right but ive noticed if u want ur chest 2 look good u need heavy inclines and declines

 

[GOLUAN]

Ummmmm Not so sure bout that bro.....? I never do them and my chest is sick bro.....How is that on the fibers bro...?

Well, congrats on the sick chest...mine will not build unless i do negetives or dips...soon my chest will me the sickest of this sick...it was just worked for me bro..

 

[drrman]

I think if you focus on how much you can do for 1 rep then its all about the ego, but its hard to beat heavy flat bench for 5-6 reps with good controlled form for building mass.

must agree again, nothing builds mass like the old fashioned bench, inclines are a must too, declines are a waste of time if you ask me, never hardly ever touch them, if you have chest you have chest, the decline movement is a wast of time in my book, the incline will help tie in the upper chest nicely though

 

[bluetwistedsteel67]

Training is definitely off. You have decent size but just look a bit "doughy". No real hard mature muscle there. I think you need more set volume in that 6-8 rep range. Forget the 1 rep @ 305, thats a wast of time. I'm not even sure what I could bench 1 time because i never do a 1 rep max. I agree with the advice to add dips. I would start with incline dumbells, then incline fly's then flat bench then dips. Keep the intensity up and you'll be ok. But you need to change some things. After 9 years it should be absolutely obvious at first glance that you work out and in your case you just don't stand out that way. Not a blast just a blunt critique. You have a decent base to work with though just get it dialed in and you should see great change quickly.

 

[Tweakle]

everyone will have a different solution for you. I like dips, declines and flat and get very little out of inclines.. ultimately your chest development is more about genetics than finding a magic exercise or combination of lifts.

and at 195lbs with high teens bodyfat (going on the thumbnails) what kind of chest you expect to have anyway?

 

[linux]

must agree again, nothing builds mass like the old fashioned bench, inclines are a must too, declines are a waste of time if you ask me, never hardly ever touch them, if you have chest you have chest, the decline movement is a wast of time in my book, the incline will help tie in the upper chest nicely though

Not to mention the decline is a pain in the ass and gives you a terrible head rush....I think cable cross overs do a fine job with the handles starting up high and then bringing them down and out to finish waist high about a foot away from your body...

 

[Dellyo]

Well, congrats on the sick chest...mine will not build unless i do negetives or dips...soon my chest will me the sickest of this sick...it was just worked for me bro..

lol...may b I'll give them a try....cant hurt...lol....glad it works for ya...

 

[bluetwistedsteel67]

ya ur right but ive noticed if u want ur chest 2 look good u need heavy inclines and declines

screw declines, total waste of time. People like declines because they can move alot of weight due to the short range of motion but they are primarily working the lower chest. Nobody needs to work lower chest, gravity takes care of that. Stick to lots of incline movements with flat bench in there as well. My chest isn't the best in my gym but it's better than most in there and of the people that have a better one, none do declines. Fuck declines, fuck smith machines and fuck Hezbollah! Oh yeah, and fuck Shelly Myers for breaking up with me in the 6th grade!

 

[JZ1276]

Training is definitely off. You have decent size but just look a bit "doughy". No real hard mature muscle there. I think you need more set volume in that 6-8 rep range. Forget the 1 rep @ 305, thats a wast of time. I'm not even sure what I could bench 1 time because i never do a 1 rep max. I agree with the advice to add dips. I would start with incline dumbells, then incline fly's then flat bench then dips. Keep the intensity up and you'll be ok. But you need to change some things. After 9 years it should be absolutely obvious at first glance that you work out and in your case you just don't stand out that way. Not a blast just a blunt critique. You have a decent base to work with though just get it dialed in and you should see great change quickly.

I definitely am "doughy". In the last 11 months I gained 35 lbs natural. Not sure if it's from eating so much, protein shakes, or because i started deadlifting/squatting. I also drink alot of beer over the weekend. My diet is pretty bad. I def consume 2500-3000 a day...but I also eat fast food at least twice a day. I'll drink 2 8 oz. protein shakes in whole milk a day for a month, and then switch over to cyto gainer the next month. I will drop the one rep max from my routine and add dips (everyone seems to agree with that). Thanks for all the advice.

 

[karachi183]

flat bench is like protien, IMO it's needed to grow.. I too have a lagging chest but this year i been growing like a weed and i've been doing 3 excercises per all body parts.

chest day:
flat bench
1 warmup (10-15 reps)
3-4 full sets of 8-12 reps depending on weight and how i feel

incline dumbell press
same as above

flat dumbell flys
same as above

IMO dumbell flys are the most important and i do these excercises in this order. I've found that old school workouts done in a specific order really do wonders... I actually got a bicep blast workout of this site a few years back and my bi's keep growing...

 

[abomb]

its hard to beat heavy flat bench for 5-6 reps with good controlled form for building mass.

I agree totally. I hit the flat bench heavy about every third or fourth chest workout. Shocks my chest so bad I stay sore for a week. However, the bulk of my chest workouts are with dumbells, cables & dips. Check my pec transformation...

 

[mlong23]

What does your diet look like...im not trying to flame you here, but i dont see 9 years of training in those photos, somethings off.

Agreed. Plus chest for some don't show as well until they start gettig leaner. If you start leaning out, your chest will look better.

 

[JZ1276]

I agree totally. I hit the flat bench heavy about every third or fourth chest workout. Shocks my chest so bad I stay sore for a week. However, the bulk of my chest workouts are with dumbells, cables & dips. Check my pec transformation...

damn bro..how long did that transformation take? thats a huge difference.

 

[instant.muscle]

screw declines, total waste of time. People like declines because they can move alot of weight due to the short range of motion but they are primarily working the lower chest. Nobody needs to work lower chest, gravity takes care of that. Stick to lots of incline movements with flat bench in there as well. My chest isn't the best in my gym but it's better than most in there and of the people that have a better one, none do declines. Fuck declines, fuck smith machines and fuck Hezbollah! Oh yeah, and fuck Shelly Myers for breaking up with me in the 6th grade!

i like decline cuz it gives me the cut V at the bottom of my chest, i incline more than i decline and flat, its weird

 

[abomb]

I also drink alot of beer over the weekend. My diet is pretty bad. I def consume 2500-3000 a day...but I also eat fast food at least twice a day. I'll drink 2 8 oz. protein shakes in whole milk a day for a month, and then switch over to cyto gainer the next month. I will drop the one rep max from my routine and add dips (everyone seems to agree with that). Thanks for all the advice.

1. Quit eating fast food. It's bad for you and makes your body look like shit.

2. Lower the beer intake. Empty calories make a perfect dough boy.

3. Drop the whole milk. Start mixing your protein with cold H20.

4. Quit doing steroids for the moment. Take 6 months to a year off to hone your diet skills. Cardio that fat off. You gained 35 pounds of shit. Lose it all and then use steroids to leanly bulk back up.

5. Good luck. Dieting and cardio is the hardest part of the game.

 

[JZ1276]

well, like i said ..only a year ago i was 160 lbs....thats pretty lean right? (I'm 5'11") and my chest probably looked worse.

 

[OMEGA]

leern how to perfect dumbell flys and cable flys

asfar as presses learn how to perfect incline db presses

 

[abomb]

damn bro..how long did that transformation take? thats a huge difference.

14 months of diet, cardio and correct training. After I got rid of the "dough" I started to bulk back up slow and lean. Started at 200 in the first pic. Stripped down to 168. Back to 190 currently. Im 5'11. You and I have about the same build bro. Once you get in the "groove" one year goes by quick. Don't expect results overnight. Take pics every month or so and track your progress. You need to be in ultimate cut mode, so focus on getting lean.

 

[Mr.X]

I wont go into the diet aspect, but I'll tell you the trick I used to build my chest and the pecs of even my smallest clients (guys under 140lb.)

-Flat bench press, going up to 80% of max (need a spotter), drop-sets
-Incline dumbell press, 80% of max for reps, 90% of max negatives
-Flat dumbell press, 80% of max for reps, 90% of max negatives, 1 rep MAX with spotter - do negative
-Cable flys (ever see the famous arnold pics?) with a strech , make sure you get a good strech on this one, and do a few negatives
-Dips (hardest if you're heavy)

-flat dumbell flys , 60% of max for 10-12 reps, really squeeze these out

-Decline bench press (wide grip) - 60-70% of max for reps , 80% of max for negatives

 

[BadboyAl]

damn that is one ughly ass chest.... grow some titties newb....

fat bastard stop eating mcdonalds all day..

and listen to your training buddys. if they have big pecs, must be a reason that your not getting it!!!!

your probably gentically screwed for life... with a face like that looks like your missing a few genes!!

 

[GOLUAN]

damn that is one ughly ass chest.... grow some titties newb....

fat bastard stop eating mcdonalds all day..

and listen to your training buddys. if they have big pecs, must be a reason that your not getting it!!!!

your probably gentically screwed for life... with a face like that looks like your missing a few genes!!

Damn bro..kinda some harsh words...we are looking for some positive feedback...its okay..count to 10..breath..in..out..in..out...

Calm down bro....I dont think he is screwed for life...far from it..

 

[JZ1276]

LOL DOOMED that why i got you in arms by about a full inch and bench the same if not more than you when you got me by 30 lbs...oh yeah, you have no traps either

 

[Mr.X]

damn that is one ughly ass chest.... grow some titties newb....

fat bastard stop eating mcdonalds all day..

and listen to your training buddys. if they have big pecs, must be a reason that your not getting it!!!!

your probably gentically screwed for life... with a face like that looks like your missing a few genes!!

Just dropped a bomb on you for being a dick...

 

[get456]

i believe with boxerjake, flat bench is ego, if u want a big chest do incline dumbelles and dips

doing incline DB work transformed my chest...didnt hurt my delts either lol

I Couldnt even come close to telling you what I could do for a 1 rep max on bar

 

[Bruce]

i have tried for years to get bench up. my chest is my hardest part and it was always flat bench this and flat bench that. some people are genetically going to be very strong on that. i hit a plateau and seeked out other workouts. aap gave me this workout and it is working excellent. no clue how my flat bench is max wise but i can see results in the mirror.
5 sets of 10 rep cable flys to get the blood circulating
then
incline dumbells one set 10 reps then 2 sets 8 reps each, then two sets 6 reps each, you will have to drop weights alot but it is an amazing pump and workout. this is just to start cause it will burn you out more. i have now added negatives at the end on flat bench and push ups in between.

quoting aap:
"personally I am not a big advocate of the progressive resistant theory (i.e. adding heavier weights to lift all the time). Mainly because you are eventually going to max out on weights you can use. If not, we would see people doing dumbell curls with perfect form with the 100 lbs dumbells. Eventually you will reach the limit that in order to use anything heavier you compromise form and safety. This is why I believe in volume training. because you can exhaust the muscle and stimulate muscle growth with adding a extra set or two rather than more weight."

 

[timtim]

posted by bruce410:

quoting aap:
"personally I am not a big advocate of the progressive resistant theory (i.e. adding heavier weights to lift all the time). Mainly because you are eventually going to max out on weights you can use. If not, we would see people doing dumbell curls with perfect form with the 100 lbs dumbells. Eventually you will reach the limit that in order to use anything heavier you compromise form and safety. This is why I believe in volume training. because you can exhaust the muscle and stimulate muscle growth with adding a extra set or two rather than more weight."

this is a really good point. i have been using 110's, 120's, 130's, and 140's for db bench, flat, incline, and decline for the last 2 to 3 years. when cycling i can get the 150's but i'm not getting any stronger than that. i was wondering, why cant i continue up and up and then it hit me. there is no more up for me. now i use different training protocols to make up for the "plateau" because pushing it further ALWAYS ALWAYS leads to tendinitis in the same joints, elbows and shoulders. good point there.

 

[timtim]

its over now. lets try and keep the topic moving. there are some good suggestions here.

 

[mlong23]

posted by bruce410:

quoting aap:
"personally I am not a big advocate of the progressive resistant theory (i.e. adding heavier weights to lift all the time). Mainly because you are eventually going to max out on weights you can use. If not, we would see people doing dumbell curls with perfect form with the 100 lbs dumbells. Eventually you will reach the limit that in order to use anything heavier you compromise form and safety. This is why I believe in volume training. because you can exhaust the muscle and stimulate muscle growth with adding a extra set or two rather than more weight."

this is a really good point. i have been using 110's, 120's, 130's, and 140's for db bench, flat, incline, and decline for the last 2 to 3 years. when cycling i can get the 150's but i'm not getting any stronger than that. i was wondering, why cant i continue up and up and then it hit me. there is no more up for me. now i use different training protocols to make up for the "plateau" because pushing it further ALWAYS ALWAYS leads to tendinitis in the same joints, elbows and shoulders. good point there.

Don't agree with this. How about you stop using 110's and start with 120's and then try to go up. Overtime you will continue to grow, get stronger and move up in the weight you push. You can't always start out at the same weights when trying to get stronger.

Going from 10-20 lb dumbells may take a person a month to gain the strength required. But then going from 90-100 lb dumbells may take a year to gain the strength needed. It takes longer to gain the strength the heavier you go. And then once you reach a certain age, that will come in to play. So that somewhat validates your point, but I don't agree with it 100%.

 

[thelion2005]

There is a section of this site dedicated to training:

http://www.elitefitness.com/forum/forumdisplay.php?f=9

As for your chest ... The good news is you have developed strength. The bad news is the exercises you have slected and frequency ... easily corrected.
What I do not see is the wide, armorplated look with a large rib cage.
This takes chest and back to achieve.

Chest:
Exercise one: BB Flat Bench 3 X 8-6
Exercise two: BB Incline bench 3 X 8-6 (35 degrees)
Exercise three: DB flat flyes 3 X 8

Back:
Exercise one: Front chins 3 X 8
Exercise two: BB Bent rows 3 X 8-6
Exercise three: DB One arm row 3 X 8-6
Exercise four: DB flat bench pull over 3 X 8

Do these every 4 days.
Ascend the weights.
Slow, perfect form.

Find a copy of "Education of a Body Builder" (Arnold) on Amazon.com and use it as your Bible. Used copies sold there are very clean.

 

[timtim]

posted by mlong23:

Don't agree with this. How about you stop using 110's and start with 120's and then try to go up. Overtime you will continue to grow, get stronger and move up in the weight you push. You can't always start out at the same weights when trying to get stronger.

Going from 10-20 lb dumbells may take a person a month to gain the strength required. But then going from 90-100 lb dumbells may take a year to gain the strength needed. It takes longer to gain the strength the heavier you go. And then once you reach a certain age, that will come in to play. So that somewhat validates your point, but I don't agree with it 100%.


believe me i use periodization and many different training methods. at 5'5", 180 i truely believe i may have taxed out my natural strength. like aap said, people cant just continue to grow and continue to gain strength. the body just cant handle it. as is proof by my experience when i try to push further, i get injured.

 

[Bruce]

mlong, you speak as though everyone has infinite strength and can continue to increase weight forever. this is not the case. at some point your body will no longer allow you to add heavy weights. i'm not arguing that its a bad idea i just think its good switch up your workouts and try something like this if the standard flat bench workouts he is doing. the 5 sets of flys before i see done by some of the best trainers there are. it makes a huge difference doing the presses when they are full of blood. much more effective.

 

[mlong23]

I do agree and yet disagree with you as well. Maybe I disagree because I want to continue to keep getting stronger/bigger and never quit. The reason I believe it to stop is because of age.

 

[mlong23]

Tell you what Bruce and timtim I call bullshit on my own post. You probably do hit a level at some point that can't be overcome. Its just that I haven't hit that level yet and don't plan on it for quite a few years.

 

[Bruce]

well if you want you can certainly keep going. in my situation my frame has handeled all the heavy presses it can. i am finding this type of workout more effective and now i'm not having to have therapy on my back because i am too strong for how much i weigh. i was doing 245 at one point weighing 160. i had to start taking pk's to numb the pain from my back, and soon was told by my therapist i couldn't keep doing it i was compressing my spine. if you are willing to have permanent damnage to your back possibly you can push it but no matter what there is a point where you won't be able to do anymore, and if you reach that point you will look so good it won't matter

 

[timtim]

this is also going to be my 18th year training. after all this time im not sure where my strength could go. i just keep training, pushing, changing things up and dieting. the visual results are there for sure and continue to change and mature. the strength, well my joints dictate where i go with my training.

 

[Bruce]

Tell you what Bruce and timtim I call bullshit on my own post. You probably do hit a level at some point that can't be overcome. Its just that I haven't hit that level yet and don't plan on it for quite a few years.

thats cool man. don't get me wrong. my boy is joke on bench does 475 to warm up and 500 for about 5 reps no spotter needed until his last set. he eats nothing and only uses winny and var so its not his diet or aas. and to be hones his workouts are really basic, flat bench hammer strenght incline and some flys. he just blows up and continues to move up in bench. he was doing 235 after one year of working out and was up to 400 by 23. he never has had to change his routine and he is simply just built to do more weight than i am. you probably are too. infact i'm sure you are. but even for my boy and you there will be a point. be careful don't fuck up your back trying to be superman on the bench not worth it.

 

[AAP]

Progressive resistant training is great for beginners to intermediate trainees. However, PRT had a built in flaw and limitation. And that is that there is going to be a cap on your strength level at some point. There is no avoiding it. People preach to beginners to try to add 5lbs on their bench press for the same number of reps each month. In theory this works, however 5lbs a month adds up to 60lbs a year and if you continue in that reasoning you will have added 300 lbs to your bench for the same number of reps. As we all know this is impossible.

So you are then (as an advanced trainer) faced with how to continue to stimulate this muscle and entice growth out of it in light of not being able to apply the progressive overload theory.

Personally, I choose volume training. I could resort to tactics like forced reps (which I never do), negatives, etc.. but instead going to extreme actions like that (and putting tendons, ligaments, and the muscles themselves at unnecessary risk) I just instead do an extra set or two. Besides, when fully pumped up with blood you don't really want to stop. Like Arnold compared it to cumming. You can't get that muscle bursting pump by using low reps all the time which are designed for strength. You have to pump that blood in there a drop at a time with every rep. This is what leads to muscle growth as the blood volume helps stretch the muscle from inside and thus make it more acceptable to enlargening itself.

Also, you have to forget things in terms of exercises. Your muscles do not know what exercises you are doing, all the muscles know is whether they are contracting fully or not. You would not belive the majority of people that turn something as simple as a bench press into everything it is not suppose to be and throw all stress on the front delts and elbows. Defeating the entire purpose of going to the gym in the first place. You have to lose the notion of things like flyes and cable crossovers being "finishing" or "sculpting" movements and only good for high reps. Based on the basic rules of anatomy, flye movements are more of a pure chest movement that presses because they follow the proper range of movement that nature designed them too.

What it comes down to is it is not what you do, but rather how you do it. While varying the degrees your body is placed at during the movement (incline, flat, decline) you can actually shift the stimulation slightly more to those specific areas. But it really is not how you place your body as the most common notion suggests, but rather it is how the movement is executed. For example, you can lay on a flat bench and do barbell pressed to the throat (which is an excellent exercise) and you will feel that despite laying flat, the upper pecs are the majority workers in this exercise. Such as it is with other exercises if you simply forget preconceived notions of how things are and instead just look at why people think they are like that.

 

[timtim]

good post aap.

thats exactly my train of thought. pushing maximal weight has wear and tear to it. no one can see your bench press walking down the street is what i say.

 

[c3bodybuilding]

You weigh less than 200lbs at 5'11 and it's not 195lbs super lean either. In nearly a decade of training you haven't really been going at it or else those stats and pics would be a lot better. I'm not trying to be mean or anything but you don't need tbol or any other type of steroid. You need to take a visit to the training forum and follow a well thought out program with the focus on making progress each week on key compound lifts. Bench, dips, incline it doesn't really matter. The real answer to progress is to add weight to your lifts each week, even if it's 2.5lb plates or a 1lb collar. Do that along with getting a surplus of calories. Eat big and lift big. That's all there is to it.

Oh and one more thing, even with all of the above remember genetics will determine your ultimate chest shape. Although you can always maximize what you have. Rome wasn't built in a day and neither is a first class physique. Good luck brother.

 

[tempest2003]

youve got a chest it looks like bro, but you have a lot of flub as well, work on shreding yourself. clean up your diet, learn about nutrition and what it takes to maintin a healthy lifestyle/physique. cheat if you need to shed the weight but you must be learning of proper nutrition in the process and continue with a new lifestyle basicly after you shed it. it really takes a lot more than you think to keep the weight off, diet is key, dont take it as an insult, take it as constructive criticism and learn from it. my guess is your be around 180 if you were toned and lost some fat. g/l bro.

 

[JZ1276]

You weigh less than 200lbs at 5'11 and it's not 195lbs super lean either. In nearly a decade of training you haven't really been going at it or else those stats and pics would be a lot better. I'm not trying to be mean or anything but you don't need tbol or any other type of steroid. You need to take a visit to the training forum and follow a well thought out program with the focus on making progress each week on key compound lifts. Bench, dips, incline it doesn't really matter. The real answer to progress is to add weight to your lifts each week, even if it's 2.5lb plates or a 1lb collar. Do that along with getting a surplus of calories. Eat big and lift big. That's all there is to it.

Oh and one more thing, even with all of the above remember genetics will determine your ultimate chest shape. Although you can always maximize what you have. Rome wasn't built in a day and neither is a first class physique. Good luck brother.

Only up until the last year have i been training hard. Before that I was pretty much just going through the motions doing one exercise each for arms, shoulders, and chest. The pictures posted were actually a big difference from last summer. I will look into the training forum. Thanks

 

[JZ1276]

youve got a chest it looks like bro, but you have a lot of flub as well, work on shreding yourself. clean up your diet, learn about nutrition and what it takes to maintin a healthy lifestyle/physique. cheat if you need to shed the weight but you must be learning of proper nutrition in the process and continue with a new lifestyle basicly after you shed it. it really takes a lot more than you think to keep the weight off, diet is key, dont take it as an insult, take it as constructive criticism and learn from it. my guess is your be around 180 if you were toned and lost some fat. g/l bro.

Do you see fat anywhere else besides my stomach / waist area? Losing weight shouldnt be hard for me at all as I've always been skinny. A year ago I didnt think it would ever be possible for me to even weigh 180 . I'm not even sure how I put on 35 lbs in less than a year. What do you mean by "cheat" if you need to shed the weight?

 

[surferstar]

14 months of diet, cardio and correct training. After I got rid of the "dough" I started to bulk back up slow and lean. Started at 200 in the first pic. Stripped down to 168. Back to 190 currently. Im 5'11. You and I have about the same build bro. Once you get in the "groove" one year goes by quick. Don't expect results overnight. Take pics every month or so and track your progress. You need to be in ultimate cut mode, so focus on getting lean.

Great posts bro.

Just wanted to add my .02. In 5 months my bench went up 90lbs and all i've been doing is cutting, dropped 7% bf but added a decent amount of lean muscle. The biggest factor when I really started to grow was keeping a detailed journal and consistanly pushing improving even if the next week was only 5lbs it was still an improvement and Noticed i pushed myself 10 times harder because of it. Dunno if you already have one but it made the world of difference and not just writting reps and LBS but what rep i struggled on and detailed notes. Pictures are great as well keeps me motivated. GL bro.

 

[jeepboi]

I definitely am "doughy". In the last 11 months I gained 35 lbs natural. Not sure if it's from eating so much, protein shakes, or because i started deadlifting/squatting. I also drink alot of beer over the weekend. My diet is pretty bad. I def consume 2500-3000 a day...but I also eat fast food at least twice a day. I'll drink 2 8 oz. protein shakes in whole milk a day for a month, and then switch over to cyto gainer the next month. I will drop the one rep max from my routine and add dips (everyone seems to agree with that). Thanks for all the advice.

HOly shit dude, thats your problem right there, your diet, beer, whole milk, fast food 2x a day and cytogainer.

get your diet inline and fix your routine then results will come.

im a fatty and i have fast food maybe 2 times a week, and even then its grilled chicken. so if i can change my diet you could cut back drastically.

 

[JZ1276]

HOly shit dude, thats your problem right there, your diet, beer, whole milk, fast food 2x a day and cytogainer.

get your diet inline and fix your routine then results will come.

im a fatty and i have fast food maybe 2 times a week, and even then its grilled chicken. so if i can change my diet you could cut back drastically.

its not like i am downing big macs and quarter pounders(ive actually never eaten either of them)....yes i eat fast food but ill only get a burger or chicken nuggets from mcd's...nothing too loaded with cals and fats. Alot of subway and chinese food. What's wrong with cytogainer and whole milk for protein shakes when bulking? Yes, i'd like to lose weight around my stomach/waist area, however my orginal ques was how to get my chest to grow, and i thought eating was the key for muscle growth.

 

[surferstar]

its not like i am downing big macs and quarter pounders(ive actually never eaten either of them)....yes i eat fast food but ill only get a burger or chicken nuggets from mcd's...nothing too loaded with cals and fats. Alot of subway and chinese food. What's wrong with cytogainer and whole milk for protein shakes when bulking? Yes, i'd like to lose weight around my stomach/waist area, however my orginal ques was how to get my chest to grow, and i thought eating was the key for muscle growth.

If you get fast food stick with the grilled chix sandwich.

 

[rykertest]

I definitely am "doughy". In the last 11 months I gained 35 lbs natural. Not sure if it's from eating so much, protein shakes, or because i started deadlifting/squatting. I also drink alot of beer over the weekend. My diet is pretty bad. I def consume 2500-3000 a day...but I also eat fast food at least twice a day. I'll drink 2 8 oz. protein shakes in whole milk a day for a month, and then switch over to cyto gainer the next month. I will drop the one rep max from my routine and add dips (everyone seems to agree with that). Thanks for all the advice.

well a big time kudos for being honest with yourself and us and not getting defensive. It's obvious to all of us and yourself that about 98% of your problem is diet and I bet that would really change your body comp after a few months of eating clean. Keep going bro, you'll get there.

 

[drrman]

its not like i am downing big macs and quarter pounders(ive actually never eaten either of them)....yes i eat fast food but ill only get a burger or chicken nuggets from mcd's...nothing too loaded with cals and fats. Alot of subway and chinese food. What's wrong with cytogainer and whole milk for protein shakes when bulking? Yes, i'd like to lose weight around my stomach/waist area, however my orginal ques was how to get my chest to grow, and i thought eating was the key for muscle growth.

yes, you must eat to make muscles grow but its not that simple.......besides what good is a bigger chest when you are carrying around so much fat it covers up your chest and hangs off your waist line anyways

 

[ItalianMuscle27]

must agree again, nothing builds mass like the old fashioned bench, inclines are a must too, declines are a waste of time if you ask me, never hardly ever touch them, if you have chest you have chest, the decline movement is a wast of time in my book, the incline will help tie in the upper chest nicely though

I agree, bench and incline are a must.. Declines are a complete waste of time, and I dont see the point in doing them, or why people recommend them. Its an awkward movement anyways.. Shit, the gym I train at now, doesnt even have a decline bench.. That should tell ya something..

 

[karachi183]

declines do have a place in building a nice chest.. some people just don't need to them... Some people have a chest that looks like they been at a long time

 

[markus18]

its not like i am downing big macs and quarter pounders(ive actually never eaten either of them)....yes i eat fast food but ill only get a burger or chicken nuggets from mcd's...nothing too loaded with cals and fats. Alot of subway and chinese food. What's wrong with cytogainer and whole milk for protein shakes when bulking? Yes, i'd like to lose weight around my stomach/waist area, however my orginal ques was how to get my chest to grow, and i thought eating was the key for muscle growth.

Sorry bro, but your reply sounds mighty ignorant. Eating only a little mcd's doesn't cut it...it's junk and loaded with bad calories. So is chinese food, the worst shit, filled w/fat, msg, high sodium and loaded with shit calories!

U need :

1) A cuttiing meal plan counting all your cals and macros. Check the diet forum.
2) U need to start preparing your own meals rather than fast food junk.
3) U need to educate yourself on NUTRITION!

* U DON'T BUILD YOUR BODY IN THE GYM, U BUILD IT IN THE KITCHEN.

* EAT SHIT AND U'LL LOOK LIKE SHIT.

Diet off the fat and your chest might surprise you and be bigger than you think. FAT HIDES UR MUSCLES.

 

[cat_fish]

HOly shit dude, thats your problem right there, your diet, beer, whole milk, fast food 2x a day and cytogainer.

get your diet inline and fix your routine then results will come.

im a fatty and i have fast food maybe 2 times a week, and even then its grilled chicken. so if i can change my diet you could cut back drastically.

Not tryin' to slam you but I agree with jeepboi. Clean up your diet and you'll see the results your looking for.