@monsterstomp:
So I'm trying to build a bigger physique. I favour my arms, shoulders and chest the most.
Question: I've been working my chest out my hardest for a month and I'm not getting the look I want. What can I do to get that nice curved look?
Additional notes: This is my everyday chest workout.
- I press 85kgs on the chest press (Like a horizontal bench press). I do 3 sets of 12 (30 second - 45 second breaks)
- I do 50kgs on the butterfly cable pull. Same sets/reps as above
- I do 3 sets of 15 for unassisted dips more for triceps but it does work out the chest.
Every time I exit the gym I feel like I can do more.
Any tips?
1. You better not be doing chest every day. Once a week is plenty, but if you must, add in a 2nd day at least 2 days later, but focus on volume training, so short rest breaks and a rep range of 15-20 for about 3-4 sets.
2. If you want to work overall chest development, add in an incline press whether it be a dumbbell or barbell, and add in decline. Decline pressing is probably the best mass gainer for the chest. Most people think it only works the underside of the pecs, but it works the whole thing. Dorian Yates would back me up on this and since he is a 6-7 time Mr. Olympia, I'm pretty sure he knows what he is doing.
3. Someone said on here, the more chest exercises you do, the more your chest will grow. Not necessarily true. A lot of chest routines will have a bout 3-5 exercises in total. Going back to Mr. Yates for example, he has only 3 exercises on chest and that is the decline bench, incline dumbbell press, and flat bench fly. And that is all he does and all he trains for in his Blood and Guts program and that was easily one of the best body building routines I have ever had the pleasure of doing.
4. Your rep range for optimal muscle growth should be about 6-8 reps. You can even get away with that 9-12, but if you're focusing on just size gain rather than size+ power, 9-12 is your focus. Mike Westerdal is a guy that praises the ranges and he is creator of critical bench and has come up with a program to add about 50 pounds on your bench in about 10 weeks and he has been a pro trainer for years. I'm pretty sure he has a good grasp on the subject.
5. Everyone keeps talking about protein, and that is very important. About 1.5 grams per pound of lean mass would be sufficient for bulking. What they are also forgetting is eating carbs. Protein repairs the muscle, but the need of carbs is important for size. A 4000 calorie diet is definitely sufficient for bulking. 50-60% of your diet needs to be carbs anyway. A trick I learned to help pack on some muscle was eat a simple carb after your chest work out. Your body burns up the energy you have so something simple carby (sugary) helps restore your body's glycogen stores (energy) and since you are done with a workout, your body is in a state where insulin is being produced and it stores the carbs in the muscles rather than fat. So eat a candy bar or what I do is I have my shake and I fill a coffee cup with ice cream and eat it.
6. Do legs. By doing legs, you help gain proportion. On top of that, you add on size and strength quicker due to gravity pulling some excess growth hormone that your body naturally produces into the legs. By doing legs, you help that circulates and feeds the muscles better.
7. 7-8 hours of sleep minimum. I'd suggest more like 9-10, but that is usually the recommended amount.
8. Think about it. Seriously, focus on the fact you want a bigger chest. This helps the mind create a body image and in turn does something called the placebo effect which helps get you bigger faster.
9. Patience. You won't get bigger pecs over night. Body building and size gaining is a process. Don't get discouraged, just keep your head up and it will happen.
8. (Optional) Give this a shot only after you get more experienced in your training and your basics down, though. If you must, you can take a zinc supplement (keep it about 15-25 mg so you don't get zinc poisoning) and that lowers the body's ability to produce estrogen, vitamin D3 (helps free testosterone bonds in the body so more is there to repair tissue), and fish oil supplement. These together help raise your body's OWN natural testosterone levels, which in turn helps promote muscle growth and repair tissue faster. So you're not doing steroids or anything. Take this either when you wake up or before bed and I believe you do this daily (I do it daily and haven't had any issues). But if you don't feel safe doing it daily, about 3 days should suffice.
Any other questions, any links to the work outs or workout programs I mentioned ( like Blood and Guts or Westerdal's stuff) feel free to ask. Hope this helps.
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