tommi

Afternoon fellas.

I'm new to this site and on reading some of the advise and tips that some of you have given out I have a question of my own.

I am trying to build my chest and dont seem to be getting far at all. I am getting stronger but i am not seeing any decent changes or progress at all.

Can any of you offer up some help? Trainging tips, different movements etc.

Cheers.

Bulldozer

What do you do for chest at the moment mate?

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RAIKEY

post up what you do now mate.....;-)

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Wee G

Tommi,

In my experience when someone is geting stronger but no bigger their diet usually sucks. How much weight have you gained in the last 6 weeks?

Cheers,

G

tommi

I am doing :

Cables
4 x 8 @ 60

Flys
2 x 10 @ 55
2 x 8 @ 60

Bench
4 x 8 @ 90 kilos

dips
3 x 12.

i havent been training properly for that long, about 6 months now so i am still learning and trying to figure out what is going to work best for me. Am i doing it right?

the enforcer

what is your diet like?

Wee G

Tommi,

Drop the cables and flyes - pretty much pointless right now. Also, are you attempting to increase the weights used over time? You said in your post you were getting stronger, how much stronger since you started? And you much heavier are you now compared to then? What does the rest of your training week look like? And post your diet.

Cheers,

G

Bulldozer

Drop the flys and cables bro.

15 sets for chest is quite a lot!!! It makes me wonder what you do for the rest of your routine. Is it all as high volume?

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TH&S

Posting your full routine and diet would be the best POA...

tommi

its by no means perfect but i keep it quite healthy. A lot of whole wheat cerials and protien. I let myself have a sh*t food night every 2 or so weeks so that i dont go insane.

My weight hasnt increased in the last 2 months but my bodyfat has dropped 3% and so i expected to be seeing the effort pay off.

the enforcer

You could possibly be getting bigger but dont realise it as you look at yourself everyday. Try taking some before and after pics which will tell you if your on the right track.

tommi

its not all as high volume as this, i have increased my chest routine in an effort to speed up development.

do you suggest i drop the cables and flys totally or should i replace them with another movement? or more sets . . . . ?

Wee G

Ok,

So basically you have made some strength gains whilst in a slight caloric deficit, lost a bit of fat, maybe gained a tiny bit of muscle.

When you are new to training you will adapt neurally before you adapt through hypertrophy (muscle growth). Your body will get better at recruiting muscles in the right way (call it coordination) to better perform a movement - say bench press.

After a while this neural adaptation will cease as you will become effiicient at using the muscle tissue you already have. At this point you basically can't get any stronger without growing some more muscle tissue, and if you are not supplying the calories and protein to grow muscle, progress will stall out.

As you have not gained any weight and have lost bodyfat you are definitely in calorie deficit right now ie eating LESS than you need to eat to grow muscle. As you have also become quite efficient at your movements you are now at a "dead end" unless you give your body what it needs to build muscle tissue and continue to apply stress to your muscles by getting stronger.

So, you need to increase your daily calories. From your post regarding diet it sounds like you don't have a very structured approach to food. You will need to fix meal times, amounts etc in stone for a little while in order to get a handle on EXACTLY what macronutrients (protein, carbs and fats) you are putting in your body. From their you will be able to make a small, sensible increase in calories that will get things moving again.

Most guys will gain bodyweight (muscle!) on somewhere between 17 and 22 calories per pound of bodyweight per day. Tell me what you weigh and at what bodyfat % and I will sort out your kcals and macros for you.

Cheers,
G

Wee G

Drop them completely. More volume does not always equate to more development, especially not when your relatively new to training - strength gains are far more important at this juncture.

tommi

Cheers Wee G.

I am weighing in at 183 lbs and body fat is now 15%.