I am 22 6"3 185 and very low body fat. I just recently started to lift again. I started 2 months ago at 168, that is where I stay eating poorly and not lifting. I have been making great gains mostly due to more than doubled my calorie intake.
My concern is that when I was lifting before for I got to 205 and was pleased with all my lifts and my size. The only issue was my chest I could do plenty of weight but my arms just got big and almost seemed to do all the lifting. I am pleased so far but I just don’t want this to happen again. Should I skip certain muscle groups to let my chest catch up and be more proportionate? Could they also not be getting targeted because of my really long arms. I can’t ever seem to get a burn unless im doing flys.
Normal week, Chest(incline DB, decline bench, pec flys,bench) back/calves(rows, lat pull down,DB kneeling pulls, standing calve raises and seated, press calve raises).Legs( squat,press) shoulders( DB flys, cable extension, shrugs barbell vertical raise. And sometimes ill do a little iso bi and tri shoulder days but I try not to do any. All for the most part are 3 sets of 6 to 8 reps other than legs. Any tips from anyone that have struggled to hit chest would be great.
First of all, you ate 6’3 and weigh 185… Do you expect any bodypart to look that great? A 6’3 frame is a lot to fill out. Check outthe BB section and look up “Waylanders Competition Thread”… He’s 6’3 (I believe and he’s 255lbs and his chest isn’t even that much of a stand out body part)
Some perspective/realistic goals might be in order.
What is the look you’re after?
Also, that is a pretty horrible picture to load. It doesn’t, in any way, show your current state/progress.
why the fuck are you worried about your chest? you’re missing your head fool!
-
what Greg said
-
what weights are you using for each movement?
-
you need to improve your MMC
-
I wouldn’t stop training one body part because it might overtake another. maybe decrease the volume and/or frequency of the “stronger” body part.
and obvious caveman is obvious
pre exhaust the chest before inclines
Like I said I have been lifting for 2 months I don’t expect anything to be great at all. I also have got from 165 to 205 in 6 months before and I was happy at 205 ideally would have been 220. I was pleased with everything except my bird chest it got a little more defined but it stopped and my arms and shoulders seemed to do all the work and grow.my goal is 220 and I know I can reach that weight wise but just want my chest to be proportionate. I incline DB 70s 8 or 9 reps I bench only 150 only other exercises are cable Crosses and pec machine.
[quote] Harmonic454 wrote:
I incline DB 70s 8 or 9 reps I bench only 150.[/quote]
well, there’s your answer right there. get those weights up and your problem will be solved.
I would pre-exhaust only if you really have trouble with your MMC as doing them will limit the amount of weight you can load on your presses. pressing a heavy weight for reps will make your chest bigger provided your MMC is ok. also emphasize the stretch and squeeze with your cable crosses or whatever isolation movement you choose, rather than just moving the weight.
IMO use BB pressing for strength, DB pressing to involve more feel in the press, and isolation movements to isolate the pecs (duh) with volume (3 sets at your top weight if you can handle it, I also do two more sets at lighter weights) and get a sick pump going with drop sets and the like to encourage growth.
[quote]alocubano1110 wrote:
pre exhaust the chest before inclines[/quote]
When I tried this, I felt my triceps were taking over for my tired pecs. Never tried it the other way around. Pretty much just abandoned the idea.
Are there any details that could make or break this technique, that I may have been doing wrong?
BTW, this question is for anybody, not just alocubano.
Thanks I tried your drop set tip, along with asking someone to spot me so I could get up 85s as getting them up was the issue. Good to know there’s still some decent people on here as I used to be a member 2 years ago.
