Hey my question is this...I want to know what exercises, sets, reps I should do on chest day to build pectorals that pop out more. I have a pic in my profile. As you can see, they barely pop out and look soft but they are actually really hard but small. So...this is my chest routine...

BP DB
2/6/110

INC BP DB
2/6/100

DEC BP DB
1/6/100

DIPS
2/6

Should I aim for a different rep-range? Maybe I need to do different # sets for diff # exercises? My nutrition is good and I get enough protien. Is it just something that comes with old age? I am only 20 right now. Any other tips for getting the chest to pop out a lot?

Thanks

Hey my question is this...I want to know what exercises, sets, reps I should do on chest day to build pectorals that pop out more. Should I aim for a different rep-range? Maybe I need to do different # sets for diff # exercises? My nutrition is good and I get enough protien. Is it just something that comes with old age? I am only 20 right now. Any other tips for getting the chest to pop out a lot?


I think you need to build your ribcage, expand it. I am foolish to think that breathing squat sets(taking in big breaths before each squat) alternated with BB pullovers, expanded mine as a teenager. Somebody will tell me science says it didn't happen, how little science knows. reps for squats was 20 X 3, lighter weight than a normal one and about 30 lbs and 15 reps x 3 for pullover until you get it down. You want to be breathing heavy and thinking expansion. You might do this in off day.

For your pecs, superset by alternating DB flies with Bench press 3X8-12reps. Use as much weight as you can, add more when you can do more than 12 reps in each exercise. Your weights are low, we will drop sets and give your triceps some rest with superset, so you can use more weight. Try to increase reps or weight each workout. finish off with 2 sets of dips 8-12 dips.

Do that chest expansion now, it is harder to impossible the older you get.

You just need overall chest mass. Chest is my weak point too. I have gotten results however with basic heavy lifts. Flat Bench, and decline is decent too. DB pullovers supposidly expand the rib cage. Some science tells me this is untrue, but whatever, since incorporating this exercise I HAVE noticed a difference in chest size. It's a great exercise in my opinion.

my chest is already expanded by nature i just need muscle.


good luck.

my chest is already expanded by nature i just need muscle. good luck.

Workout and diet. Was chest expanded by genes or exercise?

Workout and diet. Was chest expanded by genes or exercise?

pretty much genes. when i first started lifting back in 1999 (was for 3 months... i dropped it since but now im serious) people giving me tips at the gym would say something like "you've got that frame going for you" etc. i had never lifted in my life.

its helped my body proportion a lot. i could look a heck of a lot fatter if i had a small chest. it kinda counter acts some of the mass my large belly puts out... broad shoulders and all. my head is kinda large also... i had to wear 7 1/4 caps back in junior high so its directly proportional to my chest and broad shoulders i believe. its not excessive or anything i dont look like the opposite of that beatle juice guy. lol

i do this one excersize before i work on my chest that i learned to do... not sure why now that i think about it... read it on musclemag or something.... it sounds like it may be helping me expand my chest even more... not sure though.

pretty much genes. i do this one excersize before i work on my chest that i learned to do... not sure why now that i think about it... read it on musclemag or something.... it sounds like it may be helping me expand my chest even more... not sure though.

If you come up with name or a description share it with us.

I think you need to build your ribcage, expand it. I am foolish to think that breathing squat sets(taking in big breaths before each squat) alternated with BB pullovers, expanded mine as a teenager. Somebody will tell me science says it didn't happen, how little science knows. reps for squats was 20 X 3, lighter weight than a normal one and about 30 lbs and 15 reps x 3 for pullover until you get it down. You want to be breathing heavy and thinking expansion. You might do this in off day.

For your pecs, superset by alternating DB flies with Bench press 3X8-12reps. Use as much weight as you can, add more when you can do more than 12 reps in each exercise. Your weights are low, we will drop sets and give your triceps some rest with superset, so you can use more weight. Try to increase reps or weight each workout. finish off with 2 sets of dips 8-12 dips.

Do that chest expansion now, it is harder to impossible the older you get.


Is this what you mean by pullover http://www.pponline.co.uk/encyc/upper-body-exercise.html ?

Ok I can do those w/ the heavy-breathing squats you were talking about. Also, I dont know what you mean by supersets. You said to alternate between flys and BP for 3 sets a piece, 8-12 reps range. I get that part. What do you mean if my tri's are aching, how to make it so i can still work my pecs more?

By expanding my ribs, you mean making them grow out even more? Right now my chest is like 41.5 in which is pretty big...I would attribute it to mostly a big frame with big ribs and then smaller pec muscles on top of those. But I do want a broader chest, so I guess I should expand my ribs even more then?

Thanks

If you come up with name or a description share it with us.


well i can try to describe it since i dont have a name. perhaps you all know what it is once i try describing it.

stand up with your legs spread shoulder width apart.

body straight... head straight etc.

open arms straight sideways like a christ pose.

bend your arms with your elbows (no other way).

pose should look like your doing a standing barbell press without the wieght bar and with your arms wider then usual... hands would be almost a foot from your shoulder.

twist your hands so that your thumbs are aiming to the back of you and palms facing the side of you.

the excersize consists of...

streatching your arms and chest in one motion back like your trying to bring your arms together in back of you making you streatch your chest and rip cage.

do this for about 60 times.


not sure if i made sense... or described it right but i tried. its hard not knowing jargon that you all use.... so im left with using layman terms. my apologies.

Ethan -

"is it something that just comes with old age?"

No, its something that comes with years of hardwork. That's why the older guys who have been busting their asses for years have what you're looking for...

Don't buy into the "you can't fight your genetics" trap. Yes, genetics determine shape, but you can still add inches to your chest...more then you could imagine.

Rather than focusing on your routine, which looks good, focus on progress.

This rule of thumb should help you pack muscle on your body:

For every 10 lbs. gained on a compound movement, you gain 1 lb. of muscle.

Focus on increasing your bench and incline bench, and the muscle will come. Also, do the heavy breathing squats and the pullovers, and im sure you will be a monster 6 months from now!

Is this what you mean by pullover http://www.pponline.co.uk/encyc/upper-body-exercise.html ? Yes, I suggested barbell, which I would do like that. If I use a dumbell, I would go across bench from side with shoulders on bench, head and lower body off with feet on floor.

What do you mean if my tri's are aching, how to make it so i can still work my pecs more? The bench press tires your triceps, you get to rest them during a set of pullovers

Right now my chest is like 41.5 in which is pretty big...I would attribute it to mostly a big frame with big ribs and then smaller pec muscles on top of those. But I do want a broader chest, so I guess I should expand my ribs even more then? Well, I haven't seen picture, so I assumed you had a flat rib cage, expansion would be up and out. Your choice, if you don't need exclude squat and pullover. Broader chest I think comes from lat build up so we think of them as part of chest in a lat spread.


I tried.

well i can try to describe it since i dont have a name. perhaps you all know what it is once i try describing it.

so im left with using layman terms. my apologies.

It is a freehand exercise, 60 times finally builds up a little latic acid from all that stretching. I am not sure you can expand ribcage by that method. Why not do some DB flies.

Hey Ethan!

Increased muscle density is something that happens over time. However, there are exercises you can do to help your chest develop better. Variety is essential to an overall balanced and dense look.

When I started weight training, I had very little mass in my chest. However, I trained consistently and changed my workout routine every 4-6 weeks so that my body would continue to adapt.

I did a variety of exercises (using both dumbbells and barbells) through the years that targeted the top of my chest (the clavicular head of the pectoralis major), the middle and lower chest (the sternal head of the pectoralis major) and the center of the chest itself (the sternal attachment).

Here's a link to a website that lists many of the different exercises that target the sternal and clavicular heads of the pectoralis major:

1. http://www.exrx.net/Muscles/PectoralisClavicular.html
2. http://www.exrx.net/Muscles/PectoralisSternal.html
3. http://www.exrx.net/Lists/ExList/ChestWt.html

By hitting the chest from different angles and different repetition schemes (6-8 reps and sometimes 8-12 reps, using heavy to moderate weights respectively), my chest progressed as follows over a 7-10 year period:

Me at 16 (1984): http://www.skippypodar.net/Fitness/Progress-Web2004/images/01.jpg

Me at 26 (1994): http://www.skippypodar.net/Fitness/Progress-Web2004/images/03.jpg

I started weight training when I was 17, but I took a formal weight training course when I started college in 1985. I then joined a gym when I was 19 (1986), and eventually developed enough that I was able to compete in bodybuilding at 28 years old (1995).

Here's a link to my Fitness page and on it I have a copy of the workout I did for many of my formative years:

http://www.skippypodar.net/Fitness/

The final look of your chest is determined by your genetics. However, if you employ consistent exercise that's both intense and contains a variety of compound movements, you will definitely improve what you have.

Anywho, good luck and keep us posted on your progress!

- Skip :)

It is a freehand exercise, 60 times finally builds up a little latic acid from all that stretching. I am not sure you can expand ribcage by that method. Why not do some DB flies.

oh okay. whats with the lactic acid?

Wow awesome progress skip...it's always great for me to see how hardwork pays off in the end. I started training 1 yr ago at 19, and I know I'll never stop doing this for the next 10 yrs as long as I dont injure myself, so I'm really hoping to look like you do at 26, that'd be my goal. You have the exact kind of chest I'd want, big, broad and definitly pops out. Thanks for the motivation!

Read this: http://www.drdarden.com/readTopic.do?id=384997

I recently read (can't find the article) that doing BP only down to where your upper arm is parallel with the floor puts more strain in the chest, rather than delts and tricepts. Never really tried it, so I can't say from experience.

Just bench and incline as heavy as possible and do that for years... that's what I do, and my chest is pretty big.

NOTHING WE DO, THINK, OR FEEL IS CAUSED BY ANYTHING OUTSIDE OF US - WM. GLASSER

Our signatures compliment eachother quite nicely :)

Just bench and incline as heavy as possible and do that for years... that's what I do, and my chest is pretty big.

Pretty big? Try very big. :)

By the way, Supirman what've you been up to lately?

- Skip :)