psikooz
03-01-2003, 04:25 PM
This is a common question among new bodybuilders. After working out for a couple months and making gains, they realize that there inner chest has litteraly no mass, while there outer chest seems to be the only part developing.
The same goes with the triceps. "Ive been working out for 5 months and i dont have the hors shoe" or "How do i get the inner head developed"
The main thing is that these new bodybuilders have to realize that it takes years to get horse shoe triceps, and an all around thick chest.
Lets start with the chest. You start out using 40lb dbs for a good 8 reps, in the next couple months you progress up to 50lbs then 60lbs eventually. Most will look in the mirror and say: "Gee i have no inner chest although my outer chest is getting bigger" So whats the most common thing to do? It is to goto a website and read an article, its going to say "Cable cross overs are great for the inner chest" "DB flys really builds the inner Chest". Im sorry but that isnt true.
The reason your "inner chest" develops so slowlys is because there are alot less muscle fibers at the sternum insertion points then there are in the outer part of the pec. As most of us know there is no way to isolate a part of the muscle, you can only contract it one way and thats it.
So how do you get your "Inner chest" you have to work your way up to usin the 70lbs, then youll start noticing the inner mass, and when you are using the 80s you will really notice it. The mass comes with the weight. Youll never see a guy have a big inner chest and no outer chest, its impossible.
Now how does apply to the tris? ITs the same thing, you wont see all the heads completely untill you start usin the big weights, I didnt start seeing it all untill i was usin 80lbs bbs for skull crushers, i know that when i am doin 100lb bbs for 10 reps i will have great triceps.
Now you have to factor in the persons frame and height. A person of a small frame and height will get the inner chest mass sooner than a person that is taller and has a wider frame. Why is this? Because a person that weighs 140lbs at 5'5 will probably get the mass when hes using 60s and 70's, while a person thats 160 5'9 will have to get up to the 70's and 80's.
The key point of this article is:
To get the muscle look you desire, you have to be using big weights! Keep progressing, focus on form, and eat correctly and eventually with time you will have what you want!
The same goes with the triceps. "Ive been working out for 5 months and i dont have the hors shoe" or "How do i get the inner head developed"
The main thing is that these new bodybuilders have to realize that it takes years to get horse shoe triceps, and an all around thick chest.
Lets start with the chest. You start out using 40lb dbs for a good 8 reps, in the next couple months you progress up to 50lbs then 60lbs eventually. Most will look in the mirror and say: "Gee i have no inner chest although my outer chest is getting bigger" So whats the most common thing to do? It is to goto a website and read an article, its going to say "Cable cross overs are great for the inner chest" "DB flys really builds the inner Chest". Im sorry but that isnt true.
The reason your "inner chest" develops so slowlys is because there are alot less muscle fibers at the sternum insertion points then there are in the outer part of the pec. As most of us know there is no way to isolate a part of the muscle, you can only contract it one way and thats it.
So how do you get your "Inner chest" you have to work your way up to usin the 70lbs, then youll start noticing the inner mass, and when you are using the 80s you will really notice it. The mass comes with the weight. Youll never see a guy have a big inner chest and no outer chest, its impossible.
Now how does apply to the tris? ITs the same thing, you wont see all the heads completely untill you start usin the big weights, I didnt start seeing it all untill i was usin 80lbs bbs for skull crushers, i know that when i am doin 100lb bbs for 10 reps i will have great triceps.
Now you have to factor in the persons frame and height. A person of a small frame and height will get the inner chest mass sooner than a person that is taller and has a wider frame. Why is this? Because a person that weighs 140lbs at 5'5 will probably get the mass when hes using 60s and 70's, while a person thats 160 5'9 will have to get up to the 70's and 80's.
The key point of this article is:
To get the muscle look you desire, you have to be using big weights! Keep progressing, focus on form, and eat correctly and eventually with time you will have what you want!