Jun
Ok heres the deal, i have been weight lifting…doing bench press, squats, curls ect…for about 4 years on and off..i used to play football and all that good stuff two, i can bench 305lbs but for some reason everymuscle on my body gets built except my chest…i mean its not totally not there but other people i work out with who i bench more than have more massive pecs…it might just be my family genes..but if anyone out there at all could give me some tips on how to build it up more…what to eat what type of workout..the reps….ect i would GREATLY appreciate it
Answer:
OK, this is no problem to build your chest you’ve to concentrate on that muscle group, meaning you have to eliminate the other surrounding groups around it when you work out. For example when you do regular bench press you are using your shoulders (as stabilizers), triceps (as movers) and chest (as movers), so what happens when your triceps or shoulders give out first? Your chest doesn't get a chance to develop right? All the surrounding muscles do because they are fatiguing so clearly they’re getting a workout but your chest isn't getting to that fatigue/ work phase. So what i advocate is to isolate the muscle as much as possible and remember they're two half's to your chest a major and minor so work both half's not just flat bench, incline, decline, flys, cable work. There’s a site that is run by certified personal trainers that give you one complementary work out for filling out your fitness evaluation. So that may be worth a try for you it's, http://www.personalizedfitnessprograms.c…
Answer:
Muscle bulk is built by heavy weights and low reps. So if you can bench 305, is that a max lift, or can you crank out 20 reps?
Chest presses (ie. bench press) and Chest Flys (sitting/standing, hands pull together in front of you ) are great to build pecks. Set your weight so that your muscles fatigue in about 10 reps. Do 2 or 3 sets, 3 times a week.
Also make sure that you’re eating enough daily protein. About 3 grams per 10 lbs of body weight.
If this doesn't make much difference after 6 weeks, then you’re probably fighting genetics.
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ok u r good just check out this workout routine it is breathtaking
Answer:
well maybe your body just isn't built like theirs. My answer would be find out exactly their workout and do their workout.
i hope i helped.
lol
Answer:
check your form on your bench press. how wide is your grip? how far down do you go?
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check out this site:
trainwithmeonline.com
you might just find your answer there
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You can perform chest exercises three days a week alternating these days. However, those who do heavy exercise like weight lifting should take 2-3 days of rest before engaging in exercises again. This implies that for heavy weight lifters, they have the ability to perform chest exercise a week. In addition, if your objective is muscle toning, you have no choice other than to do 3 sets of 11-15 reps and then rest for at least one day before your next exercises,
You might ask about the type of exercises you should do for best result. There are many exercises that are suitable for chest workout; the most popular and common ones include flat bench press, push-ups , dumbbell flyes, dumbbell press, barbell bench press and bench cable flyes. It is always good to choose various directions and make sure you adjust your routine accordingly each 4-6 weeks to avoid plateaus.
and eating the right food can really help too. Fruits help that area a lot…
Answer:
Try hitting pecs from different angles. Usually when one hits a barrier when trying to get their muscles to respond, they have to change it up. This can be done by alternating the workout every 3 to 4 weeks. Some weeks concentrate more on one of the 3 benches (incline, flat or decline), or if you already do those, maybe switch altogether to separate bar bells in each hand when doing the bench. Also try doing cable cross overs (if you don't already do them) and if so, do the butterflies instead, also try dips (with hanging resistance), and close grip bench. Which ever one of these exercises you don't do, you want to do and don't do them last, but instead first when you have optimal energy and strength.
Also try doing higher reps on one day of the week and going heavy on the other day and alternating.
Make sure you are doing things like negatives and forced reps as well.
And use the pre-exhaustion technique, which is doing something like isolating the pectoral muscles by doing cables or butterflies 1st to exhaust them in the beginning of the workout. Once you've done adequate reps on each machine, continue with the rest of your chest and tricep workout by doing all of your presses and dips. The point of this is that it sounds like another muscle such as your delts (shoulders) or your triceps are becoming fatigued too quickly when you do something like the bench, thus you run out of strength when your delts or triceps get fatigued, while your chest still has available muscle fibers to expend, yet never get used. Therefore, your chest will never get a truly complete workout.