Filling up the chest, Please help.

[ajaygill]

I need some serious help on my chest. It seems to be all lose, with fat but i'm pretty lean all over except the chest area. My nipple are needs to get more tighned and i was wondering what routine will help tighten up the muscle and get the hard kind of look. any input if appreciated.

 

[SaiBoT]

Have you done any hormonal profile exam? Also post your diet... I'm sure the problem is right there.

 

[Seattleite]

I need some serious help on my chest. It seems to be all lose, with fat but i'm pretty lean all over except the chest area. My nipple are needs to get more tighned and i was wondering what routine will help tighten up the muscle and get the hard kind of look. any input if appreciated.

Heavy bench press and weighted dips. That will take care of the problem...

 

[ajaygill]

no exam at all, i was thinking it could be gyno from purberty, but i'm not sure. anything i have ever taken is creatine. my diet is pretty clean overall, i might sneak a cheesburger in once a week.

 

[dabuffguy]

no exam at all, i was thinking it could be gyno from purberty, but i'm not sure. anything i have ever taken is creatine. my diet is pretty clean overall, i might sneak a cheesburger in once a week.

don't be paranoid. if you had gyno, you'd know it. A full nipple doesn't = gyno. You'd have swollen plump little titlets.


As far as filling up the chest, barbell bench is better for increasing power. Using dumbbells is better for size and development of the pec than a barbell press. You get a better and fuller contraction of the pec using DB's.

If you care about strength, I'd go with the barbell press. You will uundoubdetly get chest size gains. If it is purely cosmetic, then DB press is better.

Rep range in the 8-12 rep range. 12 reps would mean failure. Increase your amount of sets. If you have to drop weight to make it to 8 reps after 3-4 sets, that's fine.

when you focus on the lift, make sure you are focusing on the chest making the contraction as opposed to pushin the weight up with your arms. That's why I prefer dumbells because you can concentrate the chest better each rep. The BB press is limited in its range of motion.

And, some people are gonne cry foul, but flies will have an added effect to the chest. Do them AFTER ALL your pressing is done.

 

[miplank]

don't be paranoid. if you had gyno, you'd know it. A full nipple doesn't = gyno. You'd have swollen plump little titlets.


As far as filling up the chest, barbell bench is better for increasing power. Using dumbbells is better for size and development of the pec than a barbell press. You get a better and fuller contraction of the pec using DB's.

If you care about strength, I'd go with the barbell press. You will uundoubdetly get chest size gains. If it is purely cosmetic, then DB press is better.

Rep range in the 8-12 rep range. 12 reps would mean failure. Increase your amount of sets. If you have to drop weight to make it to 8 reps after 3-4 sets, that's fine.

when you focus on the lift, make sure you are focusing on the chest making the contraction as opposed to pushin the weight up with your arms. That's why I prefer dumbells because you can concentrate the chest better each rep. The BB press is limited in its range of motion.

And, some people are gonne cry foul, but flies will have an added effect to the chest. Do them AFTER ALL your pressing is done.

I love flys

 

[dabuffguy]

I love flys

 

[ajaygill]

right now i was doing about 4-8 reps range usually not under 5 trying to gain some mass. i guess il try to go with the 8-12. should i do this with all my bodyparts. My chest workout last time was, barbell bench, incline dumbell press, flat fly's, incline cable flies, assited dips(can't do them perfectleu yet)

 

[kkobayashi]

I need some serious help on my chest. It seems to be all lose, with fat but i'm pretty lean all over except the chest area. My nipple are needs to get more tighned and i was wondering what routine will help tighten up the muscle and get the hard kind of look. any input if appreciated.

Cable cross overs, Decline benchpress (hits the lower part of your chest, which is what I think you want), Incline bench (hits the upper part of your chest), Dumbbell pullovers (make sure you keep your abs tight and back straight [shreds your chest ])

NOTE: I got these workouts from CustomizedWorkouts.com (free and complete with videos and instruction on how to do each exercise)

 

[dabuffguy]

Cable cross overs, Decline benchpress (hits the lower part of your chest, which is what I think you want), Incline bench (hits the upper part of your chest), Dumbbell pullovers (make sure you keep your abs tight and back straight [shreds your chest ])

NOTE: I got these workouts from CustomizedWorkouts.com (free and complete with videos and instruction on how to do each exercise)

Do NOT waste your time with decline bench pressing. It is an ego lift. It will do nothing for you to get a full tight chest. The chest needs to sit high and tight. A good chest will have a well developed pectoralis minor (upper pec) and a ful pectoralis major (mid and lower chest).

Decline pressing will make your chest look like ass. Stick to dips if you want a decline movement. I don't do them at all cuz my shoulders don't like them very much. My chest is coming along very nicely. Flat bench and incline bench is all you need. If you are sculpting the chest (aesthetic approach), bodybuilder style, dumbbells are your best friend. This isn't to say you should ignore flat BB press. You should alternate workouts between flat BB and DB and incline DB and BB. Keeps things fresh and avoids plateauing in lifts.

 

[kkobayashi]

Do NOT waste your time with decline bench pressing. It is an ego lift. It will do nothing for you to get a full tight chest.

Decline pressing will make your chest look like ass.

What makes you say that? You got some kind of source for that kind of information?

 

[bigdave2628]

Bro, the only way to build your chest is from flat and incline barbell and DB's. If you want that big chest, focus on squeezing the weight up with only the chest muscles not just pushing the weight. And if you cant do that lower the weight. Your in the gym to build muscle not ego.

 

[ajaygill]

i tottally agree with the incline n flat being the way to go. how about the rep range i usually go heavy any where from 5-12reps mostley though in the 5-8rep range. what would be a great workout for me to start gaining the size and shape in the chest? How many reps/sets? I've been going to the gym for about 5-6 months now, tell you the truth i'm not all that happy about the size results. I've gotten a strengh boost, but not so much in the size, and hardness of my muscles

 

[dabuffguy]

i tottally agree with the incline n flat being the way to go. how about the rep range i usually go heavy any where from 5-12reps mostley though in the 5-8rep range. what would be a great workout for me to start gaining the size and shape in the chest? How many reps/sets? I've been going to the gym for about 5-6 months now, tell you the truth i'm not all that happy about the size results. I've gotten a strengh boost, but not so much in the size, and hardness of my muscles

for mass in the chest, 8-12 reps is where you want to be at.

5-8 is more for power than all out mass.

 

[SaiBoT]

i tottally agree with the incline n flat being the way to go. how about the rep range i usually go heavy any where from 5-12reps mostley though in the 5-8rep range. what would be a great workout for me to start gaining the size and shape in the chest? How many reps/sets? I've been going to the gym for about 5-6 months now, tell you the truth i'm not all that happy about the size results. I've gotten a strengh boost, but not so much in the size, and hardness of my muscles

Ok since you can not do dips on your own you should do them first on your routine until you start getting good at those. As much as I love to do flyes, I won t recommend those to you unless you have a nice and solid strength base... So you should be doing dips like this

Monday 5x5 going heavy on dips or assisted whatever you can going all out on the last 2 sets (90% rep max)

Wednesday 5x5 light day with the last two sets with 70% of your best.

Friday medium-heavy day 3x5 2x3 the sets of 3 you will be doing 90 and 95% respectively.

Next monday you should be able to do 5 reps with max weight you have done on friday those 95% will be your new 90%.

If you feel you must do bench presses do them on monday after dips. 3x8 it s enough. trust me that will bring your chest to a growth spree.

 

[holzy3]

Do NOT waste your time with decline bench pressing. It is an ego lift. It will do nothing for you to get a full tight chest. The chest needs to sit high and tight. A good chest will have a well developed pectoralis minor (upper pec) and a ful pectoralis major (mid and lower chest).

Decline pressing will make your chest look like ass. Stick to dips if you want a decline movement. I don't do them at all cuz my shoulders don't like them very much. My chest is coming along very nicely. Flat bench and incline bench is all you need. If you are sculpting the chest (aesthetic approach), bodybuilder style, dumbbells are your best friend. This isn't to say you should ignore flat BB press. You should alternate workouts between flat BB and DB and incline DB and BB. Keeps things fresh and avoids plateauing in lifts.

Arnold never did decline press

 

[ajaygill]

Ok since you can not do dips on your own you should do them first on your routine until you start getting good at those. As much as I love to do flyes, I won t recommend those to you unless you have a nice and solid strength base... So you should be doing dips like this

Monday 5x5 going heavy on dips or assisted whatever you can going all out on the last 2 sets (90% rep max)

Wednesday 5x5 light day with the last two sets with 70% of your best.

Friday medium-heavy day 3x5 2x3 the sets of 3 you will be doing 90 and 95% respectively.

Next monday you should be able to do 5 reps with max weight you have done on friday those 95% will be your new 90%.

If you feel you must do bench presses do them on monday after dips. 3x8 it s enough. trust me that will bring your chest to a growth spree.

alright that sounds good, so your telling me not to do the traditnal chest/tri day or back/bie day? wouldnt i still be soar and not fully recovered by the next workout tho?

 

[SaiBoT]

alright that sounds good, so your telling me not to do the traditnal chest/tri day or back/bie day? wouldnt i still be soar and not fully recovered by the next workout tho?

Dips works hard on chest and triceps and note the wednesday is a light day so you can focus better on the technique.

At this point a traditional bodybuilding routine is not the best aproach, it~s like trying to building a house starting by the roof...

Plus ensuring that you concentrate on getting stronger, the muscle gains you will do during this type of workout will be long lasting and you can easily maintain them even if you stop working out for a while.

This scheme came from Bill Starr routines

Check this link to get a better understanding about it
http://www.elitefitness.com/forum/w...xercises-articles-more-start-here-484815.html

 

[the_alcatraz]

for mass in the chest, 8-12 reps is where you want to be at.

5-8 is more for power than all out mass.

+1

8-12 reps to attain hypertrophy...that's what works for me.

 

[ajaygill]

should i go 8-12 for all muscles ?

 

[dabuffguy]

should i go 8-12 for all muscles ?

Generally, yes.

Except for deadlifts, they need to heavy as shit for 5 sets and 5 reps.

Squats, I switch it up. Some days I go a heavy 8-10, or I go a medium 15-18. Your quads do well with high reps. Works for me, and our good bro and late Guardian had huge ass quads and did high rep squats with medium weight (like only 245 or something). He only went heavy when on the jooz. He was 6'2 240 lbs and 9% BF. He was a monster of a guy, and had a giant heart too. Love that guy. RIP good bro.

 

[SaiBoT]

should i go 8-12 for all muscles ?

No I got curious... I'm assuming you are a beginner right?
Stats please, you know...
WEIGHT
HEIGHT
AGE
YEARS OF TRAINING
PROTEIN INTAKE
CARBS INTAKE
FAT INTAKE
BODYTYPE

Any pics for us to see?

 

[the_alcatraz]

should i go 8-12 for all muscles ?

For the most part, I believe as do some others thatin order to attain hypertrophy, you need a rep range of 8-12 reps.

 

[ajaygill]

sorry should i included stats at the starting,

im only 17 years old

im roughley 5,6 about 145-150 pounds.

been working out for about 5-6 months

been mostley a split where do two muscles a day. back/bies ex

my eatings not been so good since schools started, hard to eat
when your at school most of the time. this is prolbey the biggest flaw in my training.

tell you the truth, people that started working out the same time as me, are getting better gains. these guys have no idea how to train, or how to eat. i have little knowledge thanks to this website, but for some reason im not getting the results. I work hard at the gym, alot harder then most of these people. I've only used creatine in the past, the one i used was purple-k and it didnt do a whole lot.

 

[miplank]

Your Diet is just as important as your training routine...

 

[dabuffguy]

Your Diet is more important as your training routine...

fixed

 

[miplank]

fixed

not very well..LOL

 

[ajaygill]

yes but i need helpfull ideas, for what to take to school. well if you look at it i really do eat alomost 3-4 hours at school even. i eat breakfast around 8, the lunch at 1130, and come home at around 3 and eat some more and then i eat at around 6-7, and then have a shake before bed.

 

[the_alcatraz]

fixed

Not quite...read it again bro

 

[ceo]

my eatings not been so good since schools started, hard to eatwhen your at school most of the time. this is prolbey the biggest flaw in my training.

tell you the truth, people that started working out the same time as me, are getting better gains. these guys have no idea how to train, or how to eat. i have little knowledge thanks to this website, but for some reason im not getting the results. I work hard at the gym, alot harder then most of these people. I've only used creatine in the past, the one i used was purple-k and it didnt do a whole lot.

You want gains, eat more. Eat protein, lots of it. And drink plenty of water (important for high protein diets). 2 grams of protein per pound of bodyweight (300 grams for you). Fix food the night before (take some leftovers) and bring it to school with you. Carry a small cooler if you need to, but you gotta eat. Start counting calories and grams of protein/carbs/fats, and write it down. Every meal, every day. Guarantee you're not eating nearly enough. Instead of making excuses, start making solutions.

Food is the most anabolic thing you can put into your body. All the working out in the world won't help you without enough food.

 

[SaiBoT]

Read the ceo post carefully bro it's the best advice you got so far on this thread, you can train all you want but without the food you won't grow... it really is that simple, you can't build muscle by eating like a normal person, you have to eat like a mofo...

Check this thread http://www.elitefitness.com/forum/weight-training-weight-lifting/journey-beast-605600.html plenty of info about food and training there. It's a journal from a 17 yo "hardgainer"

 

[miplank]

yes but i need helpfull ideas, for what to take to school. well if you look at it i really do eat alomost 3-4 hours at school even. i eat breakfast around 8, the lunch at 1130, and come home at around 3 and eat some more and then i eat at around 6-7, and then have a shake before bed.

Is it possible to eat your dinner around 5ish? then you could squeeze another meal in at 7, and then another prior to bed.

Eat some cottage cheese and drink a big glass of milk before bed. Lots of protein in cottage cheese, and all the casein will help it with a slow release while you sleep.

 

[ajaygill]

i tend to workout at 5-6ish

 

[the_alcatraz]

Is it possible to eat your dinner around 5ish? then you could squeeze another meal in at 7, and then another prior to bed.

Eat some cottage cheese and drink a big glass of milk before bed. Lots of protein in cottage cheese, and all the casein will help it with a slow release while you sleep.

yes. Grow while you sleep