AussieMarc

Hello its me again

Whenever I do Bench it doesn't feel like I have done enough for my chest. I think I need a day or a routine at least to concentrate on the mass of my chest as it's basically flat and doesn't have much of a build, but my abs are pokeing out a little so it doesn't look right without any chest to back my abs up. It might be just my overall size at the moment that is the problem but I feel like my chest could do with a bit more work than the usual Bench.

Are there any workouts or routines you could suggest to isolate my pecs without having to do any less than what I am doing with my workout now? My pecs get tired but they don't feel like they are really working.

Sam_UK

Soreness or Stiffness in the muscles the next day doesn't necesarily indicate that a muscle has been 'worked' properly m8... that's the first thing i'll say

Anyway, do you feel that your front shoulders get worked more than your chest during bench press? If so, drop the bench to a decline and this will isolate your pecs more..

You can also do dumbell flyes which really isolate the pecs, or dips - with your weight shifted over your arms to hit pecs hard again..

wide grip bench press might give you good results, so you can try that one as well

But generally m8, you won't get a big chest until you get big arms and big shoulders... and big legs for that matter as well!

just concentrate on the compound movements and try and go heavier on the bench with less reps and more sets if you want to increase 'mass'

That's what i'd suggest

Sam

Sam_UK

oh, and after your workouts - consume a 40gram protein drink, and eat as much protein/carbs as you can those few hours after a workout... this is the time your muscles need nutrients to mend, the more you can give them the better really!

No matter how good a workout you use, you won't see proper gains unless you fuel your body with the nutrients it needs to grow, diet is everybit as important as your routine

winger

Are you getting stronger on the bench? If your getting stronger then you are getting bigger.

AussieMarc

Slowly, but surely yes. I do think I am getting bigger, it just doesn't really look it.

And Sam, Yes, I realise eating is the fuel for muscle building, and I usually do have at least a 30g Protein drink and some pasta and a home made protein shake when I get home (Usually about an hour after I leave the gym) So I don't think eating is a big issue. I manage a diet to have low sat. fats and such (well besides the odd pizza every now and than ;)) but other than that I think its the workout that isn't working for me. Maybe it is and I just havnt noticed it but I will try decline rather than flat bench and see if I feel that but I can't leave my precious flat bench :P Half the reason I go to the gym ;)

I will try alternating grips also. Thanks for the help. As for flyes I usually try and do at least 2 sets anyway because I feel like my pecs still need some more.


My next question is my mate said I have "pipes". Wouldnt have a clue what that means so can anyone care to explain? Is this good or bad or what? :P I am confused, I didnt know sewerage ran through my arms every day ;) Naa much help is appreciated. Thanks mate.

Greyphantom

Firstly if you think you are getting bigger then you probably are and just dont see it as we are our own worst critics... also we look at ourselves every day and dont see the growth as others do...

2ndly... right after your workout get a nice protein drink in ya... try for 1gram of protein per kilo of body weight... (mine is about 120grams of protein with about 70ish grams of carbs) try to get it in ya within the first 45min to 1 hour of the workout as your body enters into a "golden" period... it will more readily and speedily absorb the nutrients...

Greyphantom

Also pipes means arms... good thing... if he said they were good...

Killerkeane

guess thats a good way to check your progress.

AussieMarc

Yeh I always chuck in the protein about 45mins to 1 hour, If I don't I feel incomplete and get ****ed off at myself (Yes I know, strange mythology). Thats a good point Phantom, I never really thought about that concept about noticing yourself get bigger. Maybe if I don't look in the mirror for a month (that could turn out drastic) I will know the difference... That or take a photo.

Always time for a Kodak moment.

damagedgoods

I've been back training now for a year - I haven't noticed how much I have grown - it is only when people who know me who haven't seen me for a while that I get an Idea of how much bigger I have got - then again I've also found that I am nearly five stone heavier - and can bench 2x what I could last year.... I now have trouble with going through customs at airports as my photo looks so different.....

In my case it was about muscle memory though - I didn't train for 8yrs having been big into it.... I still don't think I am any bigger than I was last year though!

as for getting your chest bigger what the guys have said is spot on ... concentrate on the compounds... and somtimes less = more......

I find that every now and agian a shock session helps me out.. I will go heavy on the flat bench - then I'll do declines to failure - then do negative reps - do some dips 3 sets... then finsih off with forced reps on the incline bench... id I am not begging for mercy by this point I will then do cable crossovers or flys - but light to get the strech... don't do this every week ot you will end up overtrainign - I find once every 6-8 weeks works best for me.

turbo

You can get a big chest without big shoulders. Im a prime example of that. I worked my chest for 10 years and never bothered to do any shoulder exercises. Of course, the shoulders would be hit during the chest exercises so they did grow a bit, but it meant i had a massive chest and a good bench but couldnt really shoulder press much! lol.

As others have said, if you look in the mirror every day you wont really see any progress. Best to measure your chest/arms/waist now & weigh yourself. Then, once a month remeasure and re-weigh. If you put on 1lb a week it doesnt seem much, but over 2 months thats 8lb and a very decent/noticeable difference. Most guys only put on about 10lb of muscle over a whole year, so your not likely to get massive gains quickly.

As winger said, try to up the weights every week or so. If your strength is increasing then you will get bigger. And, as others have said, eat loads!