****ty looking chest

sl4nd3r · 02-11-2008, 10:10 AM

I've been working my chest for like 3 months now, once a week, like my mass gaining workout plan suggests. I have changed my routine a couple times to include decline, incline, flat bench, fly's, and a combo of BB and DB. I have noticed great strength gains, and the top half and inner side of my pecs feel and look nice. But my nipples and below, as well as the outter pecs,still feels "fatty" and looks like I have bitch tits still when I have a t-shirt on. What the hell is this about?

I have read the "puffy nipples" thread and it seems to fit the description to a certain extent, but when I was younger(in high school) I had a nice solid chest and didn't have puffy nips.

It really feels more like my lower pec muscle just isn't developing rather than my tits are just fat, and I am getting really pissed off and discouraged, any thoughts?

sl4nd3r · 02-11-2008, 10:30 AM

Sorry if this is the wrong section, but I was hoping that maybe some of you had noticed that it took awhile for your lower pecs to really "develop", and maybe I just need to give it more time.

Jneves · 02-11-2008, 10:36 AM

3 months is might as well be 3 days in the grand scheme of things. you need to be patient

xxinkdforlifexx · 02-11-2008, 10:37 AM

body fat percentage if known?

I work my chest 3/4 times a week, and honestly, after just a little under a month I've noticed a difference in my chest opposed then before. Maybe you should go with full body work outs 3/4 times a week and once you have the results you want, then switch to single day muscle grouping workouts?

sl4nd3r · 02-11-2008, 10:49 AM

I think my body fat is around 22%.

My chest gets hit every 6 days actually, i'm on a 2 on 1 off, 4 different splits. Chest/tri, legs, delts/abs, back/bi.

This is what I do on that day:

CHEST:
Incline Barbell Press 5 15, 12, 6, 6, 8
Decline Barbell Press 4 10, 6, 6, 8
Compound Set:
Flat-Bench Dumbbell Press 3 8, 8, 8
Flat-Bench Dumbbell Flye 3 10, 10, 10
TRICEPS:
Cable Pressdown 3 10, 6, 6
Two-Hand Dumbbell 2 8, 8
Overhead Extension
Decline-Bench Dumbbell Extension 2 8, 8

jvanlente · 02-11-2008, 10:59 AM

at 22% i would expect some flabbyness. get your diet in check and keep being consistent with your workouts. be patient

sl4nd3r · 02-11-2008, 11:19 AM

All right thanks for the info. Really appreciate it.

mustangpete4.6 · 02-11-2008, 11:22 AM

I had the best results when I trained my chest twice a week, one workout was centered around strength and the second workout was higher reps with more volume. You might want to try that out.

zildjian_4 · 02-11-2008, 11:26 AM

i think you`ve got a little too much volume for your chest. if i read it properly that is. try a little less, and i think the answer about the puffies would be just to get your body fat% down a little bit!good luck man!cheers

mikejk · 02-11-2008, 11:53 AM

If you've only just started (3 months) why are you only training once a week? IMO drop down to 10 total sets twice a week, pyramid flat and incline bench press five sets a piece.
You don't want to be wasting your time doing flyes, their an isolation exercise that someone might use to bring our definition pre contest.

scottick · 02-11-2008, 03:02 PM

Yes you want to up the number of times you work your pecs, but just as important make sure to eat right and cardio. 22% isn't bad, but you need to be in the low teens % to see good results. No matter how many reps you do you won't see results until your bf% is down. You could probably really bulk your chest up and out without losing bf%, but you wont get that streamline cut look. So don't get frustrated yet...I would argue that its 75% diet and 25% weights to get a solid chest.

sl4nd3r · 02-11-2008, 06:53 PM

Quote:

Originally Posted by mikejk

If you've only just started (3 months) why are you only training once a week? IMO drop down to 10 total sets twice a week, pyramid flat and incline bench press five sets a piece.
You don't want to be wasting your time doing flyes, their an isolation exercise that someone might use to bring our definition pre contest.

I'm not only training once per week, I'm doing a full split, 2 on 1 off. I just realized, part of the problem could be that I just started doing declines 2 weeks ago....... lol, that may be why my lower pecs are not developed. And I just started a mass workout, I was doing a full body workout(with the exception of decline bench) with higher reps and lower weight to get my body used to pushing weight prior to that. That was in an apartment gym though too so it wasn't all that productive, no squats, no deadlift, no free weights really. I bought a gym membership for this mass routine.

Either way, maybe I will alter my chest day in the mass routine and do the 10 sets twice a week like you suggest, twice a week. But I gotta keep the decline in there, not just the flat/inclines.... right? Thanks so much for the input, it really helps.

MegaHercules · 02-11-2008, 07:04 PM

I seem to have the same problem you have. I've been on Madcow. I'm hoping once I cut the problem will start to diminish. I've read on here that incline can help in that it brings the chest up a bit. Not sure about that but it may be worth a shot.

mikejk · 02-12-2008, 11:38 AM

Quote:

Originally Posted by sl4nd3r

But I gotta keep the decline in there, not just the flat/inclines.... right? Thanks so much for the input, it really helps.

I would drop the declines and just do flat and inclines, and remember
basic exercises + heavy weights = mass.

PS: remember to not incline your bench to much, i see to many beginners with the bench to steep, which ends up with them overtraining their shoulders!

sl4nd3r · 02-12-2008, 11:53 AM

Quote:

Originally Posted by mikejk

I would drop the declines and just do flat and inclines, and remember
basic exercises + heavy weights = mass.

PS: remember to not incline your bench to much, i see to many beginners with the bench to steep, which ends up with them overtraining their shoulders!

lol aye, thanks. Is there a certain place the bar is supposed to touch me when I am at my lowest position to make sure it's working the right part of my pectoral muscles? On incline I tend to make the bar touch parallel to my nips, and on flat bench I do the same thing. Should I make it touch lower/higher, or does that even matter?

Black_Spit · 02-12-2008, 12:02 PM

Bro, your problem has everything to do with fat and nothing to do with your workout. You are holding fat on your chest, period.

Cut the fat and at a certain level, it will go away. I have the same issue(always have), and for me, I have to get below 10% bf for it to go away completely.

MegaHercules · 02-13-2008, 12:22 PM

Quote:

Originally Posted by MegaHercules

I seem to have the same problem you have. I've been on Madcow. I'm hoping once I cut the problem will start to diminish. I've read on here that incline can help in that it brings the chest up a bit. Not sure about that but it may be worth a shot.

Someone please verify what I said