36 M - Novice - Making Gains Advice

[ecrouch10]

Hello All - new here!

I'm a 36M, naturally thin build. Ran distance track and cross country collegiately at 6'2, 150. Fast forward 15 years, and I turned into a 220 pound over weight desk sitter; not good. Over the past 9 months, I took up running again, and dropped down to the 170-80 range pretty easily.

I've focused my attention now to gaining muscle. I consider myself someone who has likes to understand the why and how, so I've dug pretty deep, read tons of literature , etc. to try to avoid a post like this, but alas ... here I am!

Maybe it would be easier to focus on a specific area of my body that I've never been able to see really any gains at all; my chest. I've been on a 5 day a week lifting schedule the past few months, hitting chest twice a week. Usually a mix of of 5 lifts, 3-5 sets, 8-10 reps per set for chest. Exclusively using body weight and dumbbells. Dumbell; press, fly, incline, decline (on the ground), hammer press. What I can tell you, is that I can feel some activation when lifting (chest muscles visibly show strain, etc.), but I never feel soreness the next day in the pec. Sometimes in my shoulders, or shoulder blade in the rear, but not in the center of my chest. I've read a ton, focus on the mind to muscle connection, pin the shoulders back, etc. I do like to think I "get after it" pretty good. I can feel tons of soreness (for days after) when I hit triceps, or even lower body with HIIT -- don't think it's a problem from an overall effort perspective??!

I focus on hitting 125-150g of protein on chest day; also take PWO and multi-vitamin. Diet is not super clean at all, and I know that it's super important, but how important is it if I'm hitting protein macros and supplementing with multi-vitamin, etc? I understand I may gain dirty weight.

Help!!!

[xTeTe]

Your volume seems good... maybe hit chest three days a week? I wouldn't go more than that though. How hard are those 8-10 reps? Do you feel spent after your last set? I wouldn't use soreness as a measuring stick for growth either.

[illpinoise]

Either too much volume, bad form, or need more time to warm up. Volume too on a cut will inhibit recovery, maybe you need more rest! But who am I? lol you ran track in college. Good job on the progress over 9 months though!

[MoldyGopher]

Hello All - new here!

Maybe it would be easier to focus on a specific area of my body that I've never been able to see really any gains at all; my chest. I've been on a 5 day a week lifting schedule the past few months, hitting chest twice a week. Usually a mix of of 5 lifts, 3-5 sets, 8-10 reps per set for chest. Exclusively using body weight and dumbbells. Dumbell; press, fly, incline, decline (on the ground), hammer press. What I can tell you, is that I can feel some activation when lifting (chest muscles visibly show strain, etc.), but I never feel soreness the next day in the pec. Sometimes in my shoulders, or shoulder blade in the rear, but not in the center of my chest. I've read a ton, focus on the mind to muscle connection, pin the shoulders back, etc. I do like to think I "get after it" pretty good. I can feel tons of soreness (for days after) when I hit triceps, or even lower body with HIIT -- don't think it's a problem from an overall effort perspective??!

Help!!!

My pecs are the body part that I've spent the most time upon, easy. I've always wanted to have them and I've had to put in a ton of work to even get mediocre results. Some of us are just made like that.

You're doing the right things - just keep at it. It's is very much a marathon and not a sprint.