Can't seem to put mass on Chest

[DenD359]

It's been 2 and a half years now and it seems as if I can't put on any mass on my chest! I have gone through many bulking/cutting cycles but could it be my genetics? Recently (recently as in 2 months or so ago) I have started doing 8-12 reps for hypertrophy instead of the 5x5 or low rep sets but here are my pics from when I was cut to now.

10% BF:


and now, trying to cut but not sure if I should:


Before you guys say it, my nutrition is top notch (140+ p,50+f, carb varies+) and I try to get 8 hours of sleep.

What should I do and should I even cut?

[shawngreg]

its time to bulk my man

[RedMartian]

You should have bulked in a very clean way. You would have been a beast.

[TrueBLOOD1]

Start lifting heavier, shoot for 180g of protein, and increase your caloric intake. You should start to see some gains.

[DenD359]

Bulk more? Well here's some pictures for a specific critique

[TrueBLOOD1]

clean bulk bro. Back is looking good

[DenD359]

You should have bulked in a very clean way. You would have been a beast.

true, I did for the first month, gaining about a pound a week but I have an eating disorder and so the "dirty bulking" began.

[samakaballer]

eats lots of food. that's the only way my bench press would increase

[RedMartian]

Start lifting heavier, shoot for 180g of protein, and increase your caloric intake. You should start to see some gains.

180g!!! FKCUK!!! I'm on a srs bulk atm, and I'm only getting 120g.

I see that as a lot!!

[DenD359]

180g protein is a lot, it would barely leave enough calories for my carbs after getting in the recommended fats.

My goal is to put mass on my chest though, not strength. Remember, this is coming from a guy who did low reps for 2 years, my strength is probably higher than those 20 lbs heavier than me. (no e-brag)

I feel that if I continue to "clean bulk" like many of you say here, I will put fat that I don't need and I do want to look like how I did when I was 10%. I'll snap some more pictures when I get home.

And FYI, these pictures were right after 1600 calorie meals, I'm on IF.

[samakaballer]

yea , then maybe switch to higher reps.. People told me when i was tryna gain strength to do low reps and to gain size to do high reps.

[R1Speed]

180g of protein isn't hard to reach per day if you are eating chicken, milk, tuna, fish, steak..

[Backon]

Why would he need 180g of proteins per day at 137 pounds on a bulk ?

Not sure if serious. Could be dangerous for him to eat that much.

[JRemix]

I'd say the only way to fix your 'chest problem' is to add overall lean mass. How long did you really bulk for when you did bulk during those 2 yrs and were you really eating enough to grow and notice strength gains often?

I am close to your height and the longest I bulked was for 3 months (bulking clean, proper cals/macros for growth) and I gained decent size (about 4-4.5lbs I'd say not including water weight/fat) in that time. Everything got bigger. I stopped lifting and it went away....so now I am committed to bulk for 8 months.

That's something you gotta realize, you're not gonna get bigger and not put on fat. I eat as clean as possible to prevent a lot of fat gains...but my abs got blurrier 100% (recently started the bulk up again this month). So it's either look like your old 10% pic and cut OR bulk for a solid 6-7 months CLEAN and put on some lean mass/get bigger. Your bf% is def. low enough to bulk now.

[JRemix]

Why would he need 180g of proteins per day at 137 pounds on a bulk ?

Not sure if serious. Could be dangerous for him to eat that much.

Notsureifsrs. : bodybuilding.com/fun/layne2.htm

"I would recommend at least 1g per pound of bodyweight." - Layne Norton. And that's MINIMUM. I go by 1.5g (2 seems like too much, at least for me) per pound. I'd say anything a little over 1.2 to 1.5 would work well. 180g sounds fine for him, it's like 1.3g per lb.

OP, check out the link I just posted. Layne breaksdown how much you should be eating per macro pro/carb/fat. If you said 180g would leave not much room after your fat intake...then this is not a bulking diet...that's a cutting diet. And either way protein should be almost just as high on a bulk (you can get some leeway on dropping it). Like I said, to gain size you will have to adjust your diet big time so that you're eating a lot more. No bulk = stay the same size.

[OldManFerg]

I'd say the only way to fix your 'chest problem' is to add overall lean mass. How long did you really bulk for when you did bulk during those 2 yrs and were you really eating enough to grow and notice strength gains often?

I am close to your height and the longest I bulked was for 3 months (bulking clean, proper cals/macros for growth) and I gained decent size (about 4-4.5lbs I'd say not including water weight/fat) in that time. Everything got bigger. I stopped lifting and it went away....so now I am committed to bulk for 8 months.

That's something you gotta realize, you're not gonna get bigger and not put on fat. I eat as clean as possible to prevent a lot of fat gains...but my abs got blurrier 100% (recently started the bulk up again this month). So it's either look like your old 10% pic and cut OR bulk for a solid 6-7 months CLEAN and put on some lean mass/get bigger. Your bf% is def. low enough to bulk now.

You sir, are wrong. I went from 165->198 in 2 years without ever going above 12.5% bodyfat. It's called a clean bulk.

[JRemix]

You sir, are wrong. I went from 165->198 in 2 years without ever going above 12.5% bodyfat. It's called a clean bulk.

Really? Maybe you went higher than 12.5 but the new added muscle made it not so noticeable. If Layne Norton with Ph.D in biology and cellular sciences is saying it and almost any Natty pro bodybuilder would say the same...well...I trust that.

I think maybe your body fat went up 1-2% and it just wasn't very noticeable. Some fat doesn't mean a lot. Coupled with new muscle gains, a small increase will not be noticeable.

And: bodybuilding.com/fun/layne2.htm

"First off lets get some things straight. > > To put on muscle you're going to have to put on some fat. If you want to try and stay lean when your bulking you're going to end up not adding much weight, probably over trained (from lack of calories) and very, very frustrated. YOU CANNOT PUT ON MUSCLE AND LOSE FAT AT THE SAME TIME UNDER NORMAL CIRCUMSTANCES! Now I know some people have done it and it is possible but usually it only works for people that are untrained, very obese, or on steroids. Assuming the majority of my audience is drug-free with bodybuilders I think those three are out. Bodybuilding is not a two way street, it's a one way, your either bulking or cutting. I don't care how many crunches you do...when your bulking your six pack is going to be blurry. Deal with it." - Layne Norton.

[OldManFerg]

Really? Maybe you went higher than 12.5 but the new added muscle made it not so noticeable. IF YOU BULK you are gonna put on SOME fat....if Layne Norton with Ph.D in biology and cellular sciences is saying it and almost any Natty pro bodybuilder would say the same...well...prove them wrong if you feel so strongly .

Even if you bulk clean as hell if you do it for any decent period of time (4 months+), you're putting on SOME fat. It can be a small amount (due to clean diet)...but it's gonna happen.

Well at no point was I unable to see my abs, and every couple months I'd check my BF% at gym. I never did a bulk/cut, it was a constant clean bulk by eating a diet insanely high in protein and low in carbs (other than vegetables and oatmeal).

[JRemix]

Well at no point was I unable to see my abs, and every couple months I'd check my BF% at gym. I never did a bulk/cut, it was a constant clean bulk by eating a diet insanely high in protein and low in carbs (other than vegetables and oatmeal).

You def. put on a ton of lean mass and got a low bf% too. Maybe you got sick genetics and put on virtually no fat (while adding size). I myself haven't bulked for over 3 months yet but I agree that my abs got leaner as I bulked (due to more muscle mass added)...even tho when I checked my bodyfat percentage went up 1% (weird). I'll see how it goes personally after I've bulked for 8 months myself.

Any celltech usage? Just wondering. Not that you look like you have. And really low carbs on a bulk, how did you have energy? I know some diets recommend getting it from more fats/protein but for me without tons of carbs I got no strength on a bulk. It obviously worked whatever you did but I know personally I am taking in 400+ carbs right now, 200g protein and about 55g fat. I couldn't imagine making protein higher than 200 in favor of reducing carbs.

[OldManFerg]

You def. put on a ton of lean mass and got a low bf% too. Maybe you got sick genetics and put on virtually no fat (while adding size). I myself haven't bulked for over 3 months yet but I agree that my abs got leaner as I bulked (due to more muscle mass added)...even tho when I checked my bodyfat percentage went up 1% (weird). I'll see how it goes personally after I've bulked for 8 months myself.

Any celltech usage? Just wondering. Not that you look like you have. And really low carbs on a bulk, how did you have energy? I know some diets recommend getting it from more fats/protein but for me without tons of carbs I got no strength on a bulk. It obviously worked whatever you did but I know personally I am taking in 400+ carbs right now, 200g protein and about 55g fat. I couldn't imagine making protein higher than 200 in favor of reducing carbs.

My moms a nutritionist so I have a distinct advantage when it comes to diet. I always eat a cup of oatmeal an hour or two before my workout so I have plenty of energy, as well as veggies with my supper.

You're probably right though, bulk/cut would be more effective. I just could never stand living inside a body with excess fat on it, it would drive me insane. 100% natural, I phucking hate cell-tech. Cheaters piss me off.

[sephvalarius]

Try adding diamond dog pushups and normal pushups to your workout routines man.

Make sure to use proper form. You will start noticing the benefits!

[JRemix]

My moms a nutritionist so I have a distinct advantage when it comes to diet. I always eat a cup of oatmeal an hour or two before my workout so I have plenty of energy, as well as veggies with my supper.

You're probably right though, bulk/cut would be more effective. I just could never stand living inside a body with excess fat on it, it would drive me insane. 100% natural, I phucking hate cell-tech. Cheaters piss me off.

Sounds good with the nutritionist...prob a lot better to have than a bodybuilding coach since diet is what they specialize in. How long did it take you to get to your current size? I am aiming to put on 12lbs of lean mass in the next 8 months. I eat pretty much completely clean as well when bulking...but if I shoot up from 12-13 to 15 or 16 by the end of the 8 months I won't be too mad (since that will come along with plenty of lean mass).

I agree, cheaters suck and a lot of their bodies look weird as hell. IDK about you but at my school's gym here in Canada....lots of celltech users. Some of the guys are my height and have arms bigger than dude's on the ANIMAL (company) team...it's ridic. I am pretty sure some take synthol. It looks phucked.

[NotHereOrThere]

Well here is my opinion. You look like you dirty bulked hard. Do what you want bulk or cut, but here is my opinion for your chest. Only follow this routine if you are bulking you waste its huge hit and the response your body will have if you are cutting while doing it.

First find you bench press one rep max. For ease of math I am going to call it 100 pounds.

Your heavy chest day will look like this.
Week 1
8 sets of 3 reps at 50% your 1RM. 3/50 for 8sets
5 sets of 5 four board presses at 80% your 1RM. 5/80 for 5 sets
3 sets of 12-20 tricep cable push downs

Week2
Same as week one but for the benchpress increase it by 5%. So 8 sets of 3 reps at 55pounds.

Week3
Same as week two but for the benchpress increase it by 5%. So 8 sets of 3 reps at 60pounds.

Week 4
Follow the pattern!
For the cable push downs, replace and mix it up for the next few weeks with skull crushers, two handed dumbell extensions, etc

Follow this for ten weeks and your old 1RM will now be your 3 set weight. Chest should gain some crazy mass.

Again make sure your bulking while you do this.

[Jorcrobe]

Had the same problem, and I still struggle to put on chest mass; although, I ate like a horse, and lifted consistently, and the gains showed up. If you are not making the gains you want, toy around with your exercise routine and diet and see what makes a difference and what doesn't. Cheers.

[DenD359]

Notsureifsrs. : bodybuilding.com/fun/layne2.htm

"I would recommend at least 1g per pound of bodyweight." - Layne Norton. And that's MINIMUM. I go by 1.5g (2 seems like too much, at least for me) per pound. I'd say anything a little over 1.2 to 1.5 would work well. 180g sounds fine for him, it's like 1.3g per lb.

OP, check out the link I just posted. Layne breaksdown how much you should be eating per macro pro/carb/fat. If you said 180g would leave not much room after your fat intake...then this is not a bulking diet...that's a cutting diet. And either way protein should be almost just as high on a bulk (you can get some leeway on dropping it). Like I said, to gain size you will have to adjust your diet big time so that you're eating a lot more. No bulk = stay the same size.

I thought you meant 180g protein on a cut, my bad. Yeah, I'm definitely around 180g when I do bulk but I'm around 140-160 when I'm not.

To those that asked how long my bulk went, it was from Oct. 17 to January 28th, went from 125 to 145.. Yes I realize this was another bulk gone wrong, god damn I'm pretty pissed at myself now. I just took these pictures:

unflex:


flexed abs:


I'm just going to keep on cutting as I feel it's more effective to either cut or bulk and that these pics disgust me. I'm actually doing the 100 grand contest transformation and been at it for 3 weeks. At the end, I'll have another chance to "clean bulk".

[exxclusive]

dude just eat a lot and EAT CLEAN. add in some cardio, switch up your routine. don't waste your time cutting and bulking again.

[.aeterna]

well im glad u see that you're "bulk" was not that successful- u looked great at 10% BF. if u do it nice, slow, and well, then u'll find out that u'll have extra LBM than before.

gl..and yea..dont fat bulk again lol - i have made that mistake many times as well

(idk why people are suggesting u to bulk. right now those pics show you at around 18% BF. even a slow bulk will result in further fat gain..do u want to be in the 20's??)

[JRemix]

Yeah, I'd cut a bit (after seeing these new pics). Get to like 11-12% and then go on a long CLEAN bulk. How dirty was the bulk man (like be honest with what you ate)? I recommended you bulk clean and slow...but after seeing more current pics - cut to 11-12%.

I am bulking for 8 months only because I know I can be diligent in eating clean food for that long and bulk...otherwise I'd get fat as fk!

Read the layne norton article I posted (link is in this thread).