Since I was young it seems I've always had a weak chest. It was if there really wasn't anything there - by which I mean I couldn't fell anything being flexed. When I started climbing a few years ago, I managed to get some muscle there, but not much.

Using a combination of isolating self resistance exercises over about 6 months and more recently some chest-flye type exercises on a bench I've managed to get to the point where I have some more, even though I'm cutting at the moment.

I have taken up bench presses now, and I find that I can't lift much at all. I think my shoulders also need building up as well to help. Rather than a case of not having any muscle, it seems to be to do with actually being able to make it work as needed.

Has anyone else been in this situation where it seems you're building a muscle (or group) from scratch? Is there anything that can be done to accellerate/optimise progress? Maybe it's just a case of sensibly pushing for harder weights. :bb:

Well, if you want to build strength and add muscle size, the best way to do it is to focus on a few simple movements in the gym, and compliment them with some other compound movements. A compound movement, or multi-joint movement, is going to involve far more muscle groups and add good size if your diet supports that. I recommend reading the stinkies in the intro forum.

Do you do a three-day split?

If so, I like this something like this:

Pull Day:
Normal Deadlift
Stiff Leg Dead Lift
Bent Over Barbell Rows
Lat Pulldown
Upright Row
Shrugs

Push Day:
Incline Bench Press
Bench Press
Dips
Seated Military Press
Standing Military Press

Legs
Parallel Squats
Dumbbell Lunges
Calf Raises

Until about 18 I had an absolute pigeon chest and shoulders. My arms were terrible too; biceps flexed were barely any different from biceps relaxed! Just keep doing the core movements and concentrate on nailing good form with a challenging weight. The other muscles that need to be recruited in your chest work (shoulders/tris) will catch up in time.

Yes ..it's a case of sensibly increasing the resistance.Over a period of time.


You have to start somewhere. If you can only bench 20lbs. right now, so be it. That's the starting point. And with a sensible program you'll get bigger and stronger.

Question is ....do you want to shoot for growth or strength? I imagine a person in you shoes would be more interested in size and hypertrophy.

So your rep scheme will be determined by that .

Go for growth reps (sets of 10) (3 sets) or try HIT (I set of 12 to failure).

Stay away from low rep sets right now, although you could throw them into the mix sporadically.

Since I was young it seems I've always had a weak chest. It was if there really wasn't anything there - by which I mean I couldn't fell anything being flexed. Using a combination of some chest-flye type exercises on a bench I have taken up bench presses now, and I find that I can't lift much at all. Rather than a case of not having any muscle, it seems to be to do with actually being able to make it work as needed.

Has anyone else been in this situation where it seems you're building a muscle (or group) from scratch? :bb:

Have no idea what else you are doing and don't care, I just want 30 mins 3 times a week for two weeks. Don't do anything but this routine, when you finish you can go back to your routine.

1. *BB Bench press to neck as many as you can in good form
followed imediately by
2. *DB bent arm fly or Pec Deck as many as you can in good form
followed imediately by
*3. Dips as many as you can in good form.

Rest 3 minutes

4. BB bench press to neck as many as you can in good form
Followed immediately by
5. DB Bent arm fly or pec deck as many as you can in good form.
Followed imediately by
6. Dips as many as you can in good form
Followed immediately by
7. Pushups as many as you can in good form.

Rest three minutes

8.*DB front deltoid raise as many as you can in good form.
Followed immediately by
9.*DB Bent over rear deltoid raise as many as you can in good form
Followed immediately by
10. *DB lateral raise as many as you can in good form
Rest 60 sec then
11. *BB shoulder press as many as you can in good form
Rest 60 sec
12. *BB bent over row as many as you can in good form
Rest 60 sec
13. Sissy Squat as many as you can in good form

On * sets if you can't complete 8 reps lower weight next workout. If you do more than 12 reps before you can't complete a rep in good form, raise weight next time. You should pay attention to form, check here (http://exrx.net/Lists/Directory.html) or ask. Use a 3/3 cadence, 3 sec up and 3 sec down, slow and controlled.:gl:

Don't do anything but this routine, when you finish you can go back to your routine.

Thanks for that. I've just done that routine. It's certainly hit the spot. Yow. :eek:

I am cutting at the moment, so it may not work as well as when I get to back to eating a diet suitable for getting bigger and stonger.

Yep, I was in a very similar boat to you not long ago. A couple of years ago my chest measured 33 inches and was flat as a pancake, which for a guy in their early twenties is pretty terrible. There seemed to be just no muscle there at all. When I started weight training properly in August 06, I could bench press the grand weight of 40lbs.

8 months later I'm up to just over 37 inches, and my bench is up to 100lbs. Small numbers for a lot of people on here, but its a start. :D

The best advice I can give you is to eat right. I know your cutting at the moment, but try to make sure you body is getting enough of the food it needs to grow at the right times.

The second best bit of advice is to work your whole body: deadlifts, squats, bent over rows, chin ups and shoulder presses are vital, along with your bench pressing. Your chest won't grow unless the surrounding musclature also grows enough to support it. Post your workout routine if you have one - people here will be happy to advise you on it.

You've hit upon my last bit advice yourself. Progression. Aim to either add 5lb to the bar, or knock out 1 or 2 extra reps each week. If you can do this, you know you're making good progress.

Good luck :tu:

The best advice I can give you is to eat right. I know your cutting at the moment, but try to make sure you body is getting enough of the food it needs to grow at the right times.

I've been careful to eat plenty of protein and take in loads of water. I think I've lost little muscle in the months of cutting I've been doing, even though it's been a pretty low calorie diet. For example my bicep measurements haven't gone down.

I can't wait until I can start eating more substantial meals again...

The second best bit of advice is to work your whole body: deadlifts, squats, bent over rows, chin ups and shoulder presses are vital, along with your bench pressing. Normally I do deadlifts, benchpresses, pull/chin ups, (dumbbell) squats and rowing. It's not really to get bigger or stronger at the moment, just to keep muscle active while I get rid of unwanted fat.

Cool. I can't speak from experience, but I think maintaining what you do have whilst at a calorifc deficit can be hard enough. So good work on that :tu::nod:

I'm in the same boat as you in terms of wanting to have a bigger chest. I hope Im not repeating anything that anyone has said, as I sorta scanned through what some have replied, but when it comes to benching, make sure you get a spotter. Reason being is that I believe you really need to work the muscle to get it bigger. By benching with no spotter, youre not pushing yourself as hard as you can, and you end up not maximizing your trip to the gym! I love having a spotter and before I begin my presses, I usually say, 'When you see me struggle and barely get that last one up, Im going to go for one more, but dont rush and take all the weight from me, I want to earn it!'

Normally I do deadlifts, benchpresses, pull/chin ups, (dumbbell) squats and rowing. It's not really to get bigger or stronger at the moment, just to keep muscle active while I get rid of unwanted fat.

Well that is not the right idea, your primary goal while cutting, bulking or maintaining is to build muscle and strength. Not to keep them active :bb:

While you might not build too many muscles while cutting, there is no difference between the workout you do to bulk or to cut. Your diet determines how much you lose or gain in weight. Weight training determines what muscle you gain or maintain. Cardio burns some calories and conditions your cardiovascular system to some degree.

When you tried the workout, how many of the exercises did you have momentary muscular failure on, where you couldn't complete a rep in proper form? How many did you complete more than 12 reps?:cool:

You could have continued the workout for the two weeks as I suggested even while losing fat, Fat is lost by exercise also.

When you tried the workout, how many of the exercises did you have momentary muscular failure on, where you couldn't complete a rep in proper form?

Several of them, especially the chest flye.

How many did you complete more than 12 reps?:cool:

None.

You should have had failure on all exercises. That was intent of "as many as you can in good form". The only reason to end the set was when your muscles would not allow you to keep form. So I assume you picked a weight that allowed you to cause your muscles to fail in under 12 reps. You were right on target.

Were you breathing heavy? Heart beating fast? If so it was a workout to produce muscle and burn fat and one which should took less than 30 min. :gl:

You should have had failure on all exercises. That was intent of "as many as you can in good form". The only reason to end the set was when your muscles would not allow you to keep form. So I assume you picked a weight that allowed you to cause your muscles to fail in under 12 reps. You were right on target.

I'm planning to alter the weights a little for tomorrow's session. Last night was essentially a test run - for example the weights for the chest flye were a little too much, and so my form wasn't at all great when doing them.

Were you breathing heavy? Heart beating fast? If so it was a workout to produce muscle and burn fat and one which should took less than 30 min. :gl:

I was satisfyingly exhausted by the end. :)

It's possible to take your weakness and make it your strength. It happens a lot believe it or not. Just give it time.

5 yrs ago I was 15, started out benching 50 pounds and felt like a beast! :lol: Over a few months I started noticing a MUSCLE on my chest, I mean holy hell, what was that? Before then it was like a flat plain. I was on and off for a few years, but in the last few months my bench has gone up to 200 lbs for 8 reps. It's all about perfect form and the supporting muscles. I've had to hit my shoulders every bit as hard to keep them up, and it helps more than I ever thought it could.

Good luck mate.

I'm in the same boat as you in terms of wanting to have a bigger chest. I hope Im not repeating anything that anyone has said, as I sorta scanned through what some have replied, but when it comes to benching, make sure you get a spotter. Reason being is that I believe you really need to work the muscle to get it bigger. By benching with no spotter, youre not pushing yourself as hard as you can, and you end up not maximizing your trip to the gym! I love having a spotter and before I begin my presses, I usually say, 'When you see me struggle and barely get that last one up, Im going to go for one more, but dont rush and take all the weight from me, I want to earn it!'

I'm all for working to failure, however failure you be the point where you can no longer do maintain tight form. If you are struggling to get a weight off your chest as if its going to kill you, you likely are at risk of injury.

Personally, I work out alone and at home, though in a power rack. This allows me to work very hard, without the risk of being pinned by weights. If you have the same setup at a gym, I'd expect you could push yourself pretty hard there too, though a spotter would help make sure you stay in form.

P

I'm all for working to failure, however failure you be the point where you can no longer do maintain tight form. If you are struggling to get a weight off your chest as if its going to kill you, you likely are at risk of injury.

Personally, I work out alone and at home, though in a power rack. This allows me to work very hard, without the risk of being pinned by weights. If you have the same setup at a gym, I'd expect you could push yourself pretty hard there too, though a spotter would help make sure you stay in form.

P

Oh I couldnt agree more! Its all about form. Im wasnt talking about getting to the point where youre arching your back and whatnot, just pushing your muscles to the point that they almost CANT get that last rep, but still working for it.

Personally, I dont know what my bench max is right now. I start out around 155 doing 12 reps for a warm up, then 185 for 8, and I just work my way back down. I am a little too scared to go past that as I think 200 + is a little too heavy to roll down my body.. :/ Haha!