Need help...I'm bulking but would like advice..

[jeremygoodman]

Been bulking for some time. Has been hard because of school and stuff. Any suggestion on how to help chest out a bit. and where should i focus ?

Thanks

[jeremygoodman]

Been bulking for some time. Has been hard because of school and stuff. Any suggestion on how to help chest out a bit. and where should i focus ?

Thanks

Legs

[RougeR]

chest looks ok IMO.
Try and hit from more angles ie: flyes, flat, incline, decline benching.
how often are you training chest?

Also how long have you been bulkign for and how much weight you gained, becuase you look very lean if your bulking...no matter how clean you ate a fair bit of bulking would at least flatten those abs a lil at least.

Whats your calorie intake etc? n protein intake?


Just covered the basics im sure you know all this already, but if i dont ask you who will

[jeremygoodman]

chest looks ok IMO.
Try and hit from more angles ie: flyes, flat, incline, decline benching.
how often are you training chest?

Also how long have you been bulkign for and how much weight you gained, becuase you look very lean if your bulking...no matter how clean you ate a fair bit of bulking would at least flatten those abs a lil at least.

Whats your calorie intake etc? n protein intake?


Just covered the basics im sure you know all this already, but if i dont ask you who will

I have been bulking for about 4 weeks. Been eating 3000-3500 cals a day. Don't let the abs fool you, Iv'e always had them pop up even though I can have a layer over fat over them...I just don't store much fat around my stomach. I train chest once a week, but its just no good. Do you think I should hit chest twice a week ? Protein I try to get at least 30 grams per meal around 6 meals so that would be around 180 grams. I don't put on that much fat when I bulk....at least not around my stomach.

[kimm4]

I'm not sure what your chest workout looks like, but I would focus on more DB work. Incline and flat bench presses and flys, 1 arm db press, pec dec (I also like to do single arms on these as well.) cable crossover all angles, weighted dips, weighted pushups, mix things up.

Why only 180 g of protein? That's something I would def increase, especially when trying to build.

Pics look good, nice work so far.

[Jef-El]

Need more info to give suggestions, but I have to say you have a nice set of wheels.

[jeremygoodman]

I'm not sure what your chest workout looks like, but I would focus on more DB work. Incline and flat bench presses and flys, 1 arm db press, pec dec (I also like to do single arms on these as well.) cable crossover all angles, weighted dips, weighted pushups, mix things up.

Why only 180 g of protein? That's something I would def increase, especially when trying to build.

Pics look good, nice work so far.

How much protein should I be taking in ? I thought 1-1.5 per pound of body weight ? Am I wrong ?

[jeremygoodman]

Need more info to give suggestions, but I have to say you have a nice set of wheels.

So my chest tricep workout is as follows:

Bench Press flat- 3 sets, 8-12 rep range
DB Incline- 4 sets, 6-8 reps
Cable Cross over-3 sets 8-12 rep rang
DB Flys- 4 sets 8 reps

Tricep

Pulldown- 3 sets, 12 reps
Overhead ext- 3 sets 8-12 reps
Skull crushers 3 sets- 8-12 reps

[inzie]

I dunno how u train but I usually hit everything every 4 days so I'd def recommend hitting chest twice a week. In my mind basic barbell and dumbell exercises (Inclines, flat barbell /dumbell presses and flyes in the effective ROM) are the best to build a fine chest and I'd base my workout on that

If you do decide to hit your chest twice a week remember to look at your total training volume (example: if you do 3 exercises of 4 sets now weekly, dont bump it up too high, which could for instance be over 16 sets of chest / weekly. NOTE: just an example idk what volume ur accustomed to).

[Jef-El]

So my chest tricep workout is as follows:

Bench Press flat- 3 sets, 8-12 rep range
DB Incline- 4 sets, 6-8 reps
Cable Cross over-3 sets 8-12 rep rang
DB Flys- 4 sets 8 reps

Tricep

Pulldown- 3 sets, 12 reps
Overhead ext- 3 sets 8-12 reps
Skull crushers 3 sets- 8-12 reps

Personally I like to stick to 4 sets of 6-8 on chest stuff, not including light warm up of 2 sets of 12-20 reps with about 75% of my working sets on bench.

Tris usually 2-4 sets of 8-12 like you're doing.

I'd probably throw in chest/leaning forward dips in place of cable cross-over, and close grip bench in place of overhead ext. but thats just me.

I think your legs are your strong point, and you upper body is just a bit behind (i'm the opposite).

Good job over all though, you can tell you put in work.

[kimm4]

Well if you're bulking and only eating 180 g of protein, the rest of those extra calories are all going towards carbs and fats.

I'd be taking in at least 250-270 grams a day easy...especially when bulking.

[jeremygoodman]

Well if you're bulking and only eating 180 g of protein, the rest of those extra calories are all going towards carbs and fats.

I'd be taking in at least 250-270 grams a day easy...especially when bulking.

Okay, didn't know that. I'll try and up the protein...do you suggest cutting carbs or fats then ?

[kimm4]

Okay, didn't know that. I'll try and up the protein...do you suggest cutting carbs or fats then ?

I would do this:

260 g protein
300 g carbs
90 g healthy fats

Total calories 3050

These numbers should work well for you.

[jeremygoodman]

I would do this:

260 g protein
300 g carbs
90 g healthy fats

Total calories 3050

These numbers should work well for you.

Looks good. I'll try that. Thanks

[tryaero@hotmail]

Been bulking for some time. Has been hard because of school and stuff. Any suggestion on how to help chest out a bit. and where should i focus ?

Thanks

upper and flat bench,dumbells one workout straight bar next.very good outer pecs and even inner.but not worth much if your diet isn't on.try creatine...it all really boils down to how dedicated and commited you are to your goals from the moment you step your foot in the gym.all out metal intensity is the name of the game,so step it up and get serious if you're not already!

[anikey]

I would do this:

260 g protein
300 g carbs
90 g healthy fats

Total calories 3050

These numbers should work well for you.

Diet won't do anything to your chest development.

OP, that's just your chest shape. It's triangular, and the most you can do is keep working out. People who have square/more filled out chests at a low bf% like yours have always had it. Don't waste time focusing on these trivial pursuits. You have a very good physique.

My pecs at 125lbs, before I even started lifting

[7ABSOLUT7]

I'm admirin the teardrops gj. Bring up your shoulders

[BiigCal]

I'm admirin the teardrops gj. Bring up your shoulders

^^^ this I was about to suggest getting into your delts more, bigger/stronger shoulders will help your chest in a couple of ways - first it will make that whole area of your body look bigger - therefore better, but also you need strong shoulders to keep your chest lifts increasing, if your shoulders are not strong enough to cope, you bench presses will plateau...

Doing a good job so far IMO. Keep it up

[jeremygoodman]

^^^ this I was about to suggest getting into your delts more, bigger/stronger shoulders will help your chest in a couple of ways - first it will make that whole area of your body look bigger - therefore better, but also you need strong shoulders to keep your chest lifts increasing, if your shoulders are not strong enough to cope, you bench presses will plateau...

Doing a good job so far IMO. Keep it up

What are some good exercises to bring up my shoulders ?

[jeremygoodman]

Diet won't do anything to your chest development.

OP, that's just your chest shape. It's triangular, and the most you can do is keep working out. People who have square/more filled out chests at a low bf% like yours have always had it. Don't waste time focusing on these trivial pursuits. You have a very good physique.

My pecs at 125lbs, before I even started lifting

Damn, so will my chest ever look decent ? I just thought my chest development was weak and that I could somehow make it look square.

[Ed-B]

Damn, so will my chest ever look decent ? I just thought my chest development was weak and that I could somehow make it look square.

You're off to a great start, I wouldn't get discouraged.

Kimm4's diet and exercise advice is solid. Check her profile and web page, she knows what she's talking about.

I don't know where that other poster is coming from with his remark about wasting time on a trivial pursuit. For him to say that diet won't do anything for your chest shape is only half right, and it totally discounts the importance of diet. Your skeletal genetics will certainly determine your general shape, but you can develop that much further with upper body exercises and a nutrition plan to make you grow.

[kimm4]

Diet won't do anything to your chest development.

OP, that's just your chest shape. It's triangular, and the most you can do is keep working out. People who have square/more filled out chests at a low bf% like yours have always had it. Don't waste time focusing on these trivial pursuits. You have a very good physique.

My pecs at 125lbs, before I even started lifting

Really, since when?

Whether one is trying to lose body fat or build muscle, your diet is the key to the whole progress. We need to eat to grow, lift our asses off and be consistent. We're not talking about the shape, we're talking about overall chest development, which can absolutely be done.

Go back and do your homework seriously...

[juiceds2k]

eat a lot

[jeremygoodman]

eat a lot

Why do you even bother post stupid crap like this ?

[anikey]

Really, since when?

Whether one is trying to lose body fat or build muscle, your diet is the key to the whole progress. We need to eat to grow, lift our asses off and be consistent. We're not talking about the shape, we're talking about overall chest development, which can absolutely be done.

Go back and do your homework seriously...

Learn to read. And also look at the guy's physique, he works his ass off on chest AND everything else. He is not neglecting chest. That's just his muscle shape. Look at how well everything else is developed.

On top of that, OP, you have phenomonal lats, which may infact be making your chest appear smaller. I wish I had lats like that. Everyone's got different strengths. Just "eating more" or "working on your diet" won't make your chest improve, since as it is clear, everything else is well developed.

[kimm4]

Learn to read. And also look at the guy's physique, he works his ass off on chest AND everything else. He is not neglecting chest. That's just his muscle shape. Look at how well everything else is developed.

On top of that, OP, you have phenomonal lats, which may infact be making your chest appear smaller. I wish I had lats like that. Everyone's got different strengths. Just "eating more" or "working on your diet" won't make your chest improve, since as it is clear, everything else is well developed.

I did read and that's why you got the response you did.

I never said he was neglecting his chest. We all have our weaker/lagging body parts. (Which can be brought up to match the rest of our overall physiques.) He's still young, new to lifting and has plenty of time to build up a solid chest, no matter what the muscle shape is. You'd be amazed at what the right eating plan and decades of busting your ass in the gym can do to bring up lagging body parts.

But for you to sit there and say he's not ever going to be able to develop/build up his chest because of the muscle shape is ridiculous...

[NMuscle]

easy, eat a ton more food and protein. From the pics, you look a bit skinny. You're going to have to get a little fat if you plan on building up your chest a little more, it's just party of the process. That's why bodybuilders looks so fat in the winter.

[RaaawR]

Kimm4, question (srs)..
Do you seriously think that 280g of protein is what he needs?
I mean, he weights 170lb and it is said that you should consume from 1.0 to 1.5 g of protein pero LBM, so if he is 10% BF he should be consuming 153g-230g of protein daily, otherwise it will just be used as energy.. besides, when protein gets used as energy doesn?t it produce bad substances such as uric acid?..

It?s just a doubt I have, and I am seriously waiting for your answer, I?m not trying to be an ass or soemthing like that, it?s just a doubt I have..

I think that the diet he had before is good because I am pretty sure he has put on good quality muscle and not a lot of fat.

[jeremygoodman]

easy, eat a ton more food and protein. From the pics, you look a bit skinny. You're going to have to get a little fat if you plan on building up your chest a little more, it's just party of the process. That's why bodybuilders looks so fat in the winter.

I eat as much as I can afford. Just because I don't get fat doesn't mean I'm not eating enough. I weight 170 at 5"10...just have a ton of weight on my legs.

[kimm4]

Kimm4, question (srs)..
Do you seriously think that 280g of protein is what he needs?
I mean, he weights 170lb and it is said that you should consume from 1.0 to 1.5 g of protein pero LBM, so if he is 10% BF he should be consuming 153g-230g of protein daily, otherwise it will just be used as energy.. besides, when protein gets used as energy doesn?t it produce bad substances such as uric acid?..

It?s just a doubt I have, and I am seriously waiting for your answer, I?m not trying to be an ass or soemthing like that, it?s just a doubt I have..

I think that the diet he had before is good because I am pretty sure he has put on good quality muscle and not a lot of fat.

He's only been doing his bulking plan for 4 weeks. Way too soon to tell how it would work. I suggested 260 g of protein. Most use total body weight (not just LBM) x 1-1.5 blah, blah, blah. He was eating between 3000-3500 with only 180 g of protein. All the rest of those calories were going towards carbs and fats. When bulking we get a lot more food, so you're going to be eating more protein and most lean proteins have traces of fat...never a bad thing. A little more protein is not going to hurt, especially when trying to add lean muscle. The plan I gave him just gives a little more balance between the macro/ratios.