Gah.. I'm so blasted discouraged

[McFakerton]

I've been making some pretty awesome gains at the gym the past couple of months after being out of the game for a while. I started out struggling with 135 on bench and have got it up to 185 in the past 10 weeks. BUT my chest just still completely sucks.

I wore kind of a loose white shirt to the gym today and the way that it hangs on me just makes me look like ass. My chest doesn't fill in for shit in the middle; all of the mass is on the lower/outer area. I also have kinda puffy nips so the whole time I was there I just kept thinking that it looked like I have gyno (I've never juiced).

My arms and back grow if I think about them nicely. My chest is my nemesis.

Any tips?

 

[overcome73]

Everyone has weak bodyparts. As you progress, you will see gains. If you are just starting out, don't get discouraged. Keep building the foundation. Give it at least a year with increasing poundages and lots of food. I promise that if you train hard AND SMART and eat enough for your body to grow, you will see results.

DONT GIVE UP!!!

 

[Extra_Strong]

patience my young grasshopper. U are making progress. alot of the chest shape is a genetic deal.

lets see some pics. that would help a load.

 

[rick_hfh]

Congrats on the gains. No one said it would be easy. I would work on gettin stronger before worrying about mass. I don't want to sound like a dick but not too many guys benching 185 have a bulky looking chest. You will look back in a year and see how much you actually gain. Just keep at it bro. The Great Wall of China wasn't built over night.

There are also many helpful people on the diet board that can help fine tune your bulking needs. I think that diet has played the biggest role in changing my physique.
I didn't really start to grow until I fed my body enough nutrients. A good starting point is 1.5 grams of protein per lb of bodyweight.

As for training chest, There are 3 angles to work chest. Incline decline and flat. There are 3 basic movements, barbell, dumbell and flye. The incline will help achieve a more square look on the pecks. In my opinion decline has done more for my chest than bench has. I can get a better contraction in the muscle and feel it working more.
So do any combination of the three. There are plenty of shock strategies, like drop sets, partials, super sets, giant sets, and my favorite pre exhaust. Give them a try in some of your workouts. I have never believed in genetic limitation. Don't let bad genetics limit you. Let it motivate you.
Good luck bro, and leep us posted.

 

[Anthrax Invasion]

Partials, supersets, giant sets and pre-exhaustion is retarded.

Focus on getting stronger. Get that bench poundage higher while eating a caloric excess. You'll continue to grow.

185 ain't shit my man, but keep it up. You gotta want that shit.

 

[Creepusmaximus]

You need dips my friend. 3 sets of 10 after some flys for a warm up. Then do the rest of the stuff.

 

[Anthrax Invasion]

You need dips my friend. 3 sets of 10 after some flys for a warm up. Then do the rest of the stuff.

Flys as a warmup, huh? Nice, maybe he can also pray to Satan and practice voodoo. You know, 'cause all that shit goes to the same place - the garbage.

 

[tay1506]

Do you work your chest directly trying to isolate?? Because i thought i had a large chest for my size and i directly worked it with flys, multi chest, and wide bench. Now that ive started doing westside and dropped the isolation my chest has gotten so big i really don't like it. Try changing things up, thats the name of the game. If you don't you won't grow as fast or not at all!!!!!

 

[overcome73]

Extra Strong- Thats an awesome pic you got there of Sergio. Its hard to believe that dude was that big back then. Probably some of the best genetics of all time.

 

[Protobuilder]

Flys as a warmup, huh? Nice, maybe he can also pray to Satan and practice voodoo. You know, 'cause all that shit goes to the same place - the garbage.

You've got a way with words, my friend.

Look, you can do nothing more than simply continue getting stronger on good compound exercises like bench, or incline, or DB bench, dips, etc. And eat enough to support growth. The rest is up to your body. Trying stupid new exercises might make a tiny bit of difference, but in the long run, there's not much you can do besides EAT and GET STRONGER. That's it.