Bulk1

Hi everyone.. this forum is really great.. just joined and hope to see some steady results with some of your support.

I am just starting my training again after a year off.. I trained steady for about 6 months and I looked ok but I always lacked in my upper pecs and even the seperation in between the center of my pecs.

I only really did Flat bench presses! Is that where I went wrong..I mean can you not gain mass over the entire pecs (upper and lower) just by doing flat presses? Can u let me know where I'm going wrong? My bench does decline and incline so I just need advice on this and if I should hit all three upper/mid/lower on the same Pec training day? and how many sets/reps? (and how's the best way to hit the upper and lower)

Thanks.

These pics give you an idea of what I mean.. these were taken last year.. and how my pecs were not developed how I would like...after about 6 months training.





I am now going to be even more strict with my diet and training from this week onwards and hope to show some better results. I dont drink or smoke.. or eat from dodgy kebab vans!

This pic is my goal... I want to look like the guy on the left! my pic on the right to compare.. I think I have got very similar body shape to him so hope I can achieve these results like this (and want to stay natural).





cheers folks.

Ralphy

:welcome: to the board mate. Are your other body parts growing? Just wondering if your lack of growing is down to diet or perhaps just your chest training.

Look around in the training sections of the board where you will find information on chest exercises. Also post up your diet so we can see if any adjustments need to be made (increase in protein, carbs etc etc)

Happy searching.

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SportDr

Welcome mate,

Good post I like the fact that you put pictures in 'a picture paints a thousand words' it shows some courage and determination too!

Flat bench is not the best chest builder IMHO, it is a tricep and anterior delt exercise, with chest thrown in for good measure mainly at the end of the movement. Up until then it is a dynamic stabiliser mostly.

You have good triceps so I would guess they are doing the majority of the work and this is where you are 'feeling' the exercise.

You could pre-exhaust triceps or isolate the pecs.

For Isolation flyes are very good, cable or dumbell. Pullovers can destroy your triceps tendon, so I would avoid them.

I always do incline for good measure though, the top of the chest is most important I think.

So, warm up with flat bench, move on to flyes and then do some drop sets on the incline to finish.

hth

SD

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stocky24

hi mate welcome to the board i agree wit sportdr, i love fly`s with either cable or dumbell. i would prob do one for bout six weeks then change to the other i would start with 3-4 sets(first one a warm up with lighter wieght) and me personally wouldn`t go above ten reps not sure what the other guys think. are you on split training or are you looking to just do chest one day and a diff muslce the next.
i`ve learnt from this the guys on this site that you can think you eat good but alot of us don`t really i`m still trying to fine tune my diet. just keep asking the guys on here advise and you wont go far wrong.
also to sport dr can pullovers really damage you tri tendon i best stop doing these i think. cheers

Bulk1

Thanks for the welcome guys.. SportDr your advice was really good and I will follow your advice. Is there no need to do declines as nobody has mentioned these yet?

My training is

Mon and Thurs: Chest, Legs, Triceps, Lower Back

Tues and Fri: Back, Traps, Shoulders, Biceps, Abs

I will need to add cardo (stationary bike) for 30 - 45 mins 3 times a week also.

My diet, this I know is not as good as I dont like to over eat as I get a fat belly.. I am only aiming for a well toned (and more muscle/bulk but not to be huge). I eat very low fat foods.. least amount of sugars.. I like to have Chicken as my main source of protien and Tuna with sweetcorn or Soya as the others.

I use Reflex natural whey protien as soon as I wake up and again immediatly post workout.

My Carbs i get from pasta and Rice with I have a small amount of fruit just before I train.

I will be taking some other products as well...but all natural.. and multi vits.. omega 3 every day.

All my muscle groups grew well in 6 months and I want to get even better results now, I have put on some fat as I have had time off but I know I can burn that off easy and my muscle memory will bring back my muscle again quickly with strict training and diet.

Thanks for the help.. I just want to get my pecs looking better and not waste time and energy doing by not giving them the best chance to grow.

I just want to bulk up and look like the picture of the other guy in the pic I posted.. thats my goal.. I hope I can post back here some time and say 'I did it!'

cheers.

coco

remember mate your muscles grow when you are resting not in the gym,you might be overtraining your chest doing it twice aweek, you need to give it plenty of recovery time. i had asimilar problem to you shoulders grew fast but chest wasnt keeping up. try a variety of different excersises to see what gives you the best pump in your pecs, i get it from dumbell presses and cable flyes.
keep your reps slow and controlled and really concentrate on squeezing your pecs on every rep, youll soon discover what works best for you.

Bulk1

Cheers Coco.. I always felt like I had recovered enough and not feeling any aching by the time I did the 2nd session for the pecs each week, but that could be really handy to know you had a similar thing and really good to get your advice mate. I was thinking the oppersite that I wasnt doing enough.. maybe a common thought by people who are not seeing the results that would like.

coco

i would be inclined to say that your routine looks like you are overtraining, im a firm beleiver in just each body part once a week, but everyone is different you will know what works best for you. you need 3 things to grow mate, adequate muscle stimulation, sufficaint rest time and most importantly the correct nutrition. if you are not growing then one part is not adequate. if you beleive its your training method then change it from what you are doing now. and remember it will not come overnight but it will come.

for me my chest started growing when i took a closer look at nutrition and my form when i was training. its too easy to trhrow the heaviest weight around and feel like your really strong but this does nothing but cause injuries.i dropped all my weights in the gym low and really concentrated on form, and then built up the weight slowly with perfect form and this is when i gained the most.

SportDr

Hth

SD

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I don't like Sports and I am not a Doctor!



Any advice given is for information only, always seek the advice of your medical practitioner.

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Bulk1

Great help... and some good links too! It's good to find somewhere that give such good advice.. cheers for the help. I'll break the sessions down a bit.. sounds like I was doing more than I needed.

cwoody123

I found dips great for working my chest

Bulk1

Thanks CW, I can tell that the dumbell incline bench press is working the upper pecs pretty good for me. I wasnt doing these much before. I have even had to take this week off because I over did my pecs and they have been too tender (sore) to train whilst they recover! I will be fine once they are recovered and will use more incline work which I think is going to build the upper pecs for me which were really lacking. (also doing incline Flys)

Bulk1

I mean... I had to take this week off from my weight training.. ^