Small Chest, big strength.

[dgafloboy]

I've done 315 for reps of 3 on bench recently and can flye big boy weights with food form. I've followed the Arnold blueprint and the Jay cut and the Jim stopponi but I can ever grow my chest or shape it. Any tips? My strength is always goin up but I don't feel my size is proportional

[ironwill2008]

I've done 315 for reps of 3 on bench recently and can flye big boy weights with food form. I've followed the Arnold blueprint and the Jay cut and the Jim stopponi but I can ever grow my chest or shape it. Any tips? My strength is always goin up but I don't feel my size is proportional

Stop focusing on how much you can lift (other than to track progression) and start focusing on feeling the work in the target muscles.

[amsgator]

I've done 315 for reps of 3 on bench recently and can flye big boy weights with food form. I've followed the Arnold blueprint and the Jay cut and the Jim stopponi but I can ever grow my chest or shape it. Any tips? My strength is always goin up but I don't feel my size is proportional

Size is but one variable influencing strength. If you are doing sets of 3 you are on a strength program and not a hypertrophy program. If aesthetics is what you're after, you're doing it wrong.

[frenchplonka]

Size is but one variable influencing strength. If you are doing sets of 3 you are on a strength program and not a hypertrophy program. If aesthetics is what you're after, you're doing it wrong.

Are u saying he is doing a program that does not give the cover model physique and is more focused on power/lifting kinda strong man body type?

If so im doing it wrong also so if you could point me in the right direction id be grateful

[3SchnitzelsAday]

1. pics
2. video of bench form

U cant fly "big boy" weights with "food form" unless u have super developed chest ( or super good insertions, but thats unlikely )

[amsgator]

Are u saying he is doing a program that does not give the cover model physique and is more focused on power/lifting kinda strong man body type?

If so im doing it wrong also so if you could point me in the right direction id be grateful

RMs are associated with training goals. You can use the chart below to see what training outcome is emphasized at a certain RM. The training benefits are blended at any given RM. So just because you're working in a hypertrophy rep range doesn't mean you're not also building strength, and vice-versa. However, working in a hypertrophy rep range will emphasize hypertrophy more so than strength. (The larger the font, the more that training goal is emphasized by the given rep range).



OP is giving his 3RM. As you can see from the chart, sets of 3 are not optimal if the training goal is hypertrophy (aka size).

[TJP33]

Are u saying he is doing a program that does not give the cover model physique and is more focused on power/lifting kinda strong man body type?

If so im doing it wrong also so if you could point me in the right direction id be grateful

Just want to point out that the information you are reading is intended for someone who can rep 315 for 3..
A beginner doesn't not need to be as specified with his/her training, I would prefer to see a beginner be more focused in strength training as their foundation and take the "side effect" size gains. As time goes on, those side effect gains diminish and one may look for more specific training and how to use training periodization for continuous well rounded growth.

[amsgator]

Just want to point out that the information you are reading is intended for someone who can rep 315 for 3..
A beginner doesn't not need to be as specified with his/her training, I would prefer to see a beginner be more focused in strength training as their foundation and take the "side effect" size gains. As time goes on, those side effect gains diminish and one may look for more specific training and how to use training periodization for continuous well rounded growth.

True story. After completing a good novice program one can worry about the specifics.

[StefanEm]

Look at people who can bench 3 plates (OmarIsuf for example), they usually don't have Arnold sized chest.
Especially since ur training in the 3RM range, which gives more neuromuscular benefits than muscle size.

This is what u should do:
1. Drop the weights
2. Higher reps (8-12), more volume
3. shorter rest periods (60-90 sec)
4. Full ROM
5. Add exercises that give max stretch of the muscle (Guillotine press, pullovers, flys)
6. Slow down the speed, increasing Time Under Tension
7. Focus on using the muscle u want to grow
8. Eccentric movement gives greatest muscle damage, slow down the eccentric portion of the lift.
9. Profit

[TJP33]

before we get to carried away with suggestions- how about the basics, are you eating enough to grow? are you gaining weight? hows progression going on benching- compare to progression elsewhere..

Most trouble comes from the basics of nutrition and simple training methods. The other stuff can be helpful, but never overlook the basics.

[amsgator]

before we get to carried away with suggestions- how about the basics, are you eating enough to grow? are you gaining weight? hows progression going on benching- compare to progression elsewhere..

Most trouble comes from the basics of nutrition and simple training methods. The other stuff can be helpful, but never overlook the basics.

Isn't the average training age of competitive bodybuilders something like 10+ years? OP may also be expecting too much too soon seeing how he's "only" 23.

[dgafloboy]

Thanks too all the tips and suggestions, I really appreciate the info. I guess I gotta admit to myself that I do worry about my strength too much. My normal work outs usually have a rep range of 8-12 with what I deem a full ROM. But, at the end of the work out I tend to start loading plates. I don't max every workout but I end up going heavy just to reassure my fragile lifters ego. Hah but in all seriousness, I haven't really ever given bench variations (guillotine bench) a run for its money. Tomorrow's chest day and I'll focus on a slower rep. Any more advice is really appreciated.

[SuffolkPunch]

Could be good muscle insertions, it's not that uncommon.

How much were you benching about 3 months after you started lifting OP?

The other thing is leanness. If you carry fat in your midsection (esp. on upper abs), it will make your pecs far less defined than in somebody who is leaner.

[ironwill2008]

Could be good muscle insertions, it's not that uncommon.

^^^^This.

Coupled with genetically-gifted 'ideal' bone lengths, muscle insertions (as well as fiber-type-makeup) can provide advantageous leverages for being able to move a lot of weight without having a lot of muscle mass.


The way around it? Do some structured experimenting with rep ranges; don't get locked into the old, '5 reps for strength, 12 reps for size' mantra so often parroted on internet forums. We're certainly not all built exactly alike, and the specific prescription of training that works for one person won't necessarily do anything at all for someone else.

[davisj3537]

before we get to carried away with suggestions- how about the basics, are you eating enough to grow? are you gaining weight? hows progression going on benching- compare to progression elsewhere..

Most trouble comes from the basics of nutrition and simple training methods. The other stuff can be helpful, but never overlook the basics.

These threads are typically filled with all kinds of great advice from a myriad of intelligent perspectives, but it is pretty easy to overlook basics and assume OP is eating appropriately.

Maybe OP has been eating maintenance for 6 months with 80 grams of protein...

[dgafloboy]

I've always been pretty strong. At 16 I hit 225 for 1 in football training camp. I tore my ACL, stopped football (in turn stopped lifting). I started back up when I was 19 and by 20 I was reppin 225. I can hit 225 for about 18-20 reps right now. I've been working out longer than I care to admit and I know my form is pretty good.

I eat pretty decent. I'll admit that I haven't been as discipline with my diet but I do eat about 180 grams of protein.

[t8rtot]

I eat pretty decent. I'll admit that I haven't been as discipline with my diet but I do eat about 180 grams of protein.

You may find that by not tracking consistently you have more variation in your macro composition and energy balance than you initially thought.

[davisj3537]

I've always been pretty strong. At 16 I hit 225 for 1 in football training camp. I tore my ACL, stopped football (in turn stopped lifting). I started back up when I was 19 and by 20 I was reppin 225. I can hit 225 for about 18-20 reps right now. I've been working out longer than I care to admit and I know my form is pretty good.

I eat pretty decent. I'll admit that I haven't been as discipline with my diet but I do eat about 180 grams of protein.

I bolded and underlined part of that for a reason...

[Thebunz]

Where is pic of said small chest?

Anyways bro, probably utilizing other muscles to execute the lift. Bring down the weights some and work on getting that mind muscle connection. Also, Flyes for days. Besides that, get that diet down. You wont do chit without it.

If it doesn't want to grow, make it grow.

[amsgator]

If it doesn't want to grow, make it grow.

[davisj3537]

are you gaining weight?

are you gaining weight?

Maybe OP has been eating maintenance

I bolded and underlined part of that for a reason...

[dgafloboy]

I'm trying to post a pic but I'm on my droid turbo 2 and can't figure it out

[SuffolkPunch]

It does sound to me like you've got leverage advantages. So it's entirely possible the pec muscle is no bigger than another guy who can bench say 220-250. Combine that with possibly not being as lean as you might think (most of us underestimate how much fat we carry) and that would explain everything.

Certainly I don't think you need to stop trying to get stronger but you could add some other chest movements to complement the bench press and round out the muscle development - such as the Bayesian cable fly.

[KingK1995]

I think you need to get a better mind muscle connection...you could be doing a lot of 315 with your delts and tris-not saying you are but you could be.