New to the scene. - AnabolicMinds.com

New to the scene.

  1. New Member
    kylegb14's Avatar
    Stats
    5'11"  170 lbs.
    Join Date
    Feb 2012
    Posts
    3
    Rep Power
    33

    Reputation

    New to the scene.


    I have been working out for just under a year. I'm 5'11" and around 175. Up until now I never really had goals or worked out for a reason. I'm trying to put on a few pounds. I have not made any progress with my chest. I can see my other body parts getting stronger but my chest is at a stand still. Any suggestions on new workouts that can take me to the next level?

  2. New Member
    lastchance's Avatar
    Join Date
    Feb 2012
    Posts
    62
    Rep Power
    315

    Reputation

    Well what does your current workout and diet look like?
  3. New Member
    kylegb14's Avatar
    Stats
    5'11"  170 lbs.
    Join Date
    Feb 2012
    Posts
    3
    Rep Power
    33

    Reputation

    I'm a healthy eater. Right now my chest workout is pretty basic. I do flat bench, incline, decline and flies. I switch off from the straight bar to dumbbells every week. I having a hard time getting past 155 of the flat bench. I tried a couple of different things but nothing is working. I've never had a big frame but I'm at a complete stand still.
    •   
       

  4. New Member
    Dr Zoidberg's Avatar
    Stats
    5'7"  189 lbs.
    Join Date
    Feb 2012
    Posts
    46
    Rep Power
    110

    Reputation

    First of all, I would cut out the decline bench. i have never met an advanced lifter that used this exercise. If you want a critique of your workout, you will need to provide more detail on sets and reps. also, we need to know more than "i tried a couple of things" to recommend something new. Different workouts have different effects on different people, so what have you tried already? Do you feel like you work chest hard and it just doesnt grow or do you not seem to be able to really exhaust your chest with simple exercises like bench?
  5. New Member
    lastchance's Avatar
    Join Date
    Feb 2012
    Posts
    62
    Rep Power
    315

    Reputation

    I agree with Zoidberg. Detail the exact workout reps, sets, etc. Another problem may be how you are actually lifting. My chest used to lack after researching and experimenting I found my chest responded better to slower controlled reps where I would really focus and emphasize on my chest rather than fast reps where I used more of momentum to move the weight than anything. On pressing movements I found with the way I was lifting I was also putting higher stress on my delts and triceps my swinging through a whole range. Where as now i bring the bar a dumbells down a couple inches above my chest and avoid a lockout to better stress the pecs, that doesn't mean do 1/56th of a rep and lift like a jackass like I see alot of guys doing but don't necessarily go full range more around the middle of the movement is where the pecs feel the greatest stress. Another thing that I feel most lifters lack is intensity in their workouts also. Intensity is something I feel does not come as a basic instinct as needs to be learned either by being pushed by others, watching others do it, or the sheer desire to grow. I think everyone hits a stale point where all they need to grow is to push themselves and take it to the next level of intensity. Just remember to train smart know your limits and to never overdo it. Another thing is diet. Without a good surplus in nutrients you're not going to grow period. You say you eat clean but in all honesty everyone says that crap when in reality 90% of them have no idea what they're talking about. You need to give us a layout of what kind of macros you're taking in with what kind of foods. And if you could a detailed routine
  6. New Member
    kylegb14's Avatar
    Stats
    5'11"  170 lbs.
    Join Date
    Feb 2012
    Posts
    3
    Rep Power
    33

    Reputation

    I did a chest work out yesterday

    dumbbell press 50 x 10 reps
    60 x 8 reps
    65 x 8 reps
    70 x 3 reps
    60 x 6 reps
    Incline dumbbell press 40 x 10
    50 x 8
    50 x 6
    45 x 8
    40 x 6
    Fly machine 100 pounds x 12
    110 x 8
    115 x 8
    115 x 5
    90 x 12
    Pushups 25
    19
    12
    6

    As far as diet, Breakfast could be anything from eggs to oatmeal. I have a piece of fruit (usually a banana or orange)
    I have a muscle milk around 10:30 am
    Lunch-My office gets lunch delivered so I get a chicken cutlet sandwich or tuna.
    Most days I have those packets of steamed veggies or some more fruit around 2:30
    Dinner, really anything. Pizza, chicken, Steak. I really try to load up on protein and veggies.
    I have another protein shake right before I go to bed.
    I know this is broad but my diet doesn't vary too much.
  7. New Member
    Dr Zoidberg's Avatar
    Stats
    5'7"  189 lbs.
    Join Date
    Feb 2012
    Posts
    46
    Rep Power
    110

    Reputation

    I count 19 sets of chest exercises. That is a ton... IMO way too much. I don't know what the volume for the rest of your body parts are, but I would cut this way down. For years I did 6 sets for chest. Now I do 9, but this is the most I have ever done. Don't be lured by pros who do 30 sets per body part, unfortunately we are not them... if you are going heavy, you will be exhausted after 3-4 sets of bb bench press. Try to sit down and calculate your daily macro intake, looking at it I guess its only around 2000, but it depends on how big your breakfast and dinner are...
  8. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297848

    Reputation Reputation Reputation Reputation Reputation Reputation

    In my experience most people who have trouble developing pectoral size and bench press strength have inadequacies in the upper back musculature and postural deviations such as protracted shoulders and internally rotated humerus.

    If you pecs overpower your mid traps and rhomboids, your shoulder blades will come forward, and the emphasis will be taken away from the pecs and compensated for by the anterior delts and triceps.

    Br
  9. Advanced Member
    hugry4more's Avatar
    Stats
    5'10"  169 lbs.
    Join Date
    Feb 2009
    Posts
    544
    Rep Power
    914

    Reputation

    Quote Originally Posted by ZiR RED
    In my experience most people who have trouble developing pectoral size and bench press strength have inadequacies in the upper back musculature and postural deviations such as protracted shoulders and internally rotated humerus.

    If you pecs overpower your mid traps and rhomboids, your shoulder blades will come forward, and the emphasis will be taken away from the pecs and compensated for by the anterior delts and triceps.

    Br
    Thumbs up to this! Since I been strengthing my mid traps and back my chest workouts have been so much more productive.
  •   

      
     

Similar Forum Threads

  1. New guy on the Powerlifting scene
    By Distilled Water in forum Powerlifting/Strongman
    Replies: 3
    Last Post: 07-06-2007, 04:46 PM
  2. Fight Scene
    By T-Bone in forum General Chat
    Replies: 0
    Last Post: 05-16-2007, 07:19 PM
  3. fight scene from 300
    By Beelzebub in forum General Chat
    Replies: 30
    Last Post: 03-14-2007, 10:30 AM
  4. Different fight scene from 300
    By Big Matt in forum General Chat
    Replies: 0
    Last Post: 03-10-2007, 10:29 AM
  5. new to the scene
    By amadeus in forum Anabolics
    Replies: 17
    Last Post: 01-19-2005, 09:19 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in