Dude, Where's My Gains? (& other questions)

[St Croix]

Hi folks, Just wondering if anyone can clarify how long the infamous "beginners gains" last and what sort of gains can be expected. I'm close on a month in, and am seeing some definition in my body, but I'm eager to grow. I'm doing a fair bit of cardio and my goal is to get my bf% down, so I'm counting on the beginners gains to put on mass while I do this. I'll be doing a building phase come winter.

My other questions are concerning my hard gainer body parts. In particular my chest. I've always had pretty much no chest and therefore it is growing quite out of proportion with the rest of my body. I train it twice a week and it goes like this:

BB Bench Press - 3 sets 8-12 reps
Incline DB Fly - 3 sets 8-12 reps
Incline DB Bench - 3 sets 8-12 reps

I'm putting my reps/weights up pretty much every workout, but I really need some advice on getting those sucker pecs to start growing.

the upper part of my chest is severely underdeveloped and I am wanting to get the visible line in the middle that starts from where the neck bones meet the chest (my upper chest is currently reminesent of a womans, before the breasts start!) I'm only able to bench about 50kg at this point, so as you can see, its rather pathetic.

My other question is in regards to the incline exercises. My bench has incline positions, flat, a slight incline and about a 90 degree incline. Which position should I be using for my incline exercises?

Advice much appreciated. Thanks!

Official Member Of The "KILL THAT SHIT" Administration, Founded By WalkingBeast

 

[crew9]

Hypertrophy doesn't happen overnight. "Newbie gains" are neuromuscular adaptions (CNS getting used to movement) not muscle gains.

 

[cwick0]

in a hurry, but...

bb bench, incline db bench (30-40 degree angle), then flyes.

mix and match too, dont always do bb bench first and then incline dbs. Every 3-4 weeks switch them. Also, every now and again do incline barbell and db flat.

You will have to do a lot of tricep, lat, and shoulder work to get your overall bench up. In time, your triceps, lats, and shoulders will grow and your bench will go up. It takes many years to make great gains with chest. Im pushing 10 years now and just repped 455 (3 reps) tuesday.

Good luck and welcome to the training boards.

 

[H_T_]

Try doing db inclines on an adjustable bench, start on the lowest pin setting and do 3 sets, move the pin up one and do three more, keep moving the pin up till you feel you've had enuff.

 

[ghettostudmuffin]

EAT..................MORE................NUTRITIOUS.................FOOD.

SLEEP ALOT.

Trying to gain any appreciable amount of muscle while trying to lower your bodyfat is just a bad idea. Sounds like you should build yourself up first, then think about getting your bodyfat % down.

 

[Dieharder]

You say that you are doing a lot of cardio, i know when im running lots of sprints, i do not gain size, but i can gain strength. Drop some of the cardio and eat more.