Sounds to me like you just need to stay patient, keep working hard and be consistent for the next few years.
[quote]trav123456 wrote:
spyoptic wrote:
Professor X wrote:
spyoptic wrote:
Professor X wrote:
spyoptic wrote:
do you squat and deadlift on a regular basis? you’re eating plenty of cals IMO but are you hitting at least 240 grams of protein a day?
Wait, so you don’t base whether you are eating enough on whether you are gaining weight/strength, you base it on how much protein you are eating?
Please explain in detail why this is so.
no, Im just trying to cover all of his bases. besides, he can’t weight himself everyday and expect changes.
?
You just told him it looks like his caloric intake was fine. Why would you say this unless you know he is gaining?
well, my reasoning is if hes trainng properly, hes got 1.5g protein/per lbs and consuming 3500 kcals a day, hes well above maintenance for a 160 lbs guy.
or you can take gorilla’s word for it.
Calorie calculators are BS, you can’t know what maintenence level is just by looking at someones weight, there are too many other factors. I know a guy that bulks at 3500kcal a day and is 240lbs, I’m just over 200 and I’m hitting 5000kcal daily. I’m sure there are guys out that need even more to gain.[/quote]
ah, ok thx… I’m here to learn too. Sorry if I misguided the OP. I hit 6100 cals yesterday… chicken and rice curry will do that. I guess I’m gonna lay off carbs for the next couple days.
[quote]trav123456 wrote:
spyoptic wrote:
Professor X wrote:
spyoptic wrote:
Professor X wrote:
spyoptic wrote:
do you squat and deadlift on a regular basis? you’re eating plenty of cals IMO but are you hitting at least 240 grams of protein a day?
Wait, so you don’t base whether you are eating enough on whether you are gaining weight/strength, you base it on how much protein you are eating?
Please explain in detail why this is so.
no, Im just trying to cover all of his bases. besides, he can’t weight himself everyday and expect changes.
?
You just told him it looks like his caloric intake was fine. Why would you say this unless you know he is gaining?
well, my reasoning is if hes trainng properly, hes got 1.5g protein/per lbs and consuming 3500 kcals a day, hes well above maintenance for a 160 lbs guy.
or you can take gorilla’s word for it.
Calorie calculators are BS, you can’t know what maintenence level is just by looking at someones weight, there are too many other factors. I know a guy that bulks at 3500kcal a day and is 240lbs, I’m just over 200 and I’m hitting 5000kcal daily. I’m sure there are guys out that need even more to gain.[/quote]
True, but they can be beneficial for simply giving someone a starting point from which to adjust from. Many naturally skinny guys have no idea whatsoever how many calories it takes for them to gain and will absolutely low ball themselves in that regard if left to their own devices.
hey dude,
first off nice pic,
next it may be a combination of things as to why you arent experiancing growth or development.
from what u have said your exercises are fine, they all isolate either pec minor or major.
as others have said your diet may be a problem were by when lookin to put on size in general it comes down to basic math. the amount that you put in each day has to be greater than that which you burn, keeping in mind that your burning calories even whilst reading this.
second, is it possible that you are currently overtraining or on the verge? if so i suggest a week off to reset your body, longer if need be.
u said that you have pain post workout? it sounds like what your describing is whats known as DOMS, or delayed on set muscle soreness. If so the week of will do you the world of good, however it may be something different if its lasting more than 3 days or so, pain through ROM >3days post isolated exercise sounds more like a soft tissue injury of some sort.
Next, your form or techneique, i would say that you would benefit greatly from reading dave tates latest article, thats all im goin to say, no more needs to be said just watch and read and learn.
as for a guide to a set rep scheme, i think that everyone has a different opinion on what “works” keep in mind that i can take a sedentary person who hasnt trained a day in there life have them do bare hugs and then a push up test and gaurenteed ull see results, get my drift.
people are different so what works for me aint necessariliy gonna work for you, or the next guy. personally, your set rep scheme is the most important variable. think about it you dont just hop on a bench and then go to a dumbell and expect your pecs to know “ok fellas here come the db you know what to do…” they dont so in a certain aspect exercises dnt matter, yes there are more optimal exercises in terms of progressive and overall recruitment of muscle fibres and you should use those but im afraid thats were the decision stops.
Now, i would say for you to see results your gonna have to work your chest for more than 4 weeks, i hate guys that expect changes in a month, if you wanna get a bigger chest guess what? your gonna have to work the fuckin thing.
So, if youâ??re looking to avoid adaptation and spark continued growth,
forget about changing your exercises and instead go with something that
actual works: switch the set/rep scheme.
By making adjustments to your
set/rep scheme, youâ??ll automatically manipulate what matters mostâ??the
stress related variables. These are variables that actually have an impact
on the adaptation process because they are directly related to the stress
that is placed on the working muscles. Stress related variables include:
- Load
- Time Under Tension
- Rest Periods
- Density (work per unit time)
try doing a two day chest workout per week,
workout 1; For example, the 8-12 range does a superb job of â??filling you outâ??
through the hypertrophy and proliferation of things like cellular
sarcoplasm, mitochondria and capillaries. This is termed â??sarcoplasmic
hypertrophy". Do this for no less than 3 different exersises. with average rest time around 45 - 60 secs.
workout 2: Enter low rep training.
Lower repetition training (sets consisting of 5 or fewer repetitions),
sparks a different kind of hypertrophy known as myofibrillar hypertrophy.
The myofibrils, also known as the contractile filaments of muscle tissue,
greatly contribute to overall force production during muscular
contractions. When myofibrillar size increases, not only will you
experience the obvious increase in muscle mass, but youâ??ll also
experience substantial increases in strength as a result of the role of the
myofibrils in the contraction process.
Going back to setting things up correctly, the major problem most
individuals make when switching to low repetitions is a failure to
maintain a high volume output. For example, when you perform 5 sets of
10 repetitions, your total volume is 50 repetitions. If you were to keep
the number of sets the same while switching to sets of 5 repetitions (5
sets of 5), youâ??re now only performing 25 total reps. In other words, you
just cut your total volume in half.
This again is the major reason why individuals fail to see substantial size
gains from lower rep trainingâ??theyâ??re simply not doing enough sets. To
avoid this, simply reverse the sets and reps from the first example (i.e.
instead of 5 sets of 10, now do 10 sets of 5). You still maintain the same
total volume (the most important variable in the hypertrophy equation)
while adding the benefit of training with heavier loads. The result is even
greater gains in size and strength.
hope this helps…
[quote]Teak wrote:
hey dude,
first off nice pic,
…
hope this helps…[/quote]
What the fuck was that shit? No wonder the regulars here get pissed off and are so angry at bullshit responses to bullshit posts.
Are you LaBuff?
[quote]jCaesar88 wrote:
1)The only “part of the pecs” that seems to be growing at least a little bit is the part where it “connects to the shoulder” (for the lack of better terms)
2)I know I need to hit it more often if I wanna make it look at least decent, but then 2 days after I work it out I’m so fucking sore that I can’t lift my hands up up till 5 days after the workout.
3)I eat but I think I still don’t eat enough. Currently around 3500 cal/day and upping it to 3800 soon
[/quote]
Ok so i cut out all the extras.
-
Thats a bit worrying your watching your chest grow ! Honestly STOP get away and STAY away from the mirror every day. Go to it once every 2 weeks and see watching yourself every day you wont see anything.
-
If after 2-3 whole days your still crippled then something is up, your
A) Not eating enough <<-- Id go with this one
B) Your completely over doing the hell out of your chest and just spinning your wheels
- Honestly what was the point of posting when you answered your own question !
Once every 2 weeks after your mirror check, check the scale if its not gone up EAT MORE its not a crime to eat alot it might actually HELP.
So in conclusion your:
A) Not eating enough <<-- Id go with this one
B) Your completely over doing the hell out of your chest and just spinning your wheels
Start with B what in gods name are you doing for chest… can you throw up your program please.
Once B is fixed go to A and fix that.
After that your “issues” should be resolved.
90% of all training problems can be solved with a proper program and lots of good food.
People just dont seem to get the “more food” bit, eating is NOT a crime.
Nobody even asked how much the OP benches?
Aside from him weighing 160lbs, its obviously useful to know if he is benching 150 or 300 for reps.
[quote]hardgnr wrote:
Nobody even asked how much the OP benches?
Aside from him weighing 160lbs, its obviously useful to know if he is benching 150 or 300 for reps.[/quote]
I highly doubt that at 6’1" 160lbs he’d be benching 300 for reps (with anything resembling good form that is).
Also, you have a valid point about his strength numbers, but regardless of what he’s pressing, it obviously hasn’t lead to any kind of noteworthy muscle growth (anywhere, not just on his chest). That’s why everyone is focusing on the eating aspect.
[quote]hardgnr wrote:
Nobody even asked how much the OP benches?
Aside from him weighing 160lbs, its obviously useful to know if he is benching 150 or 300 for reps.[/quote]
HE’S SIX FOOT ONE.
How many people over 6 feet tall at only 160lbs have you EVER seen benching 300lbs for reps?
LOL
How does anyone think that 3500 calories is enough? I’m 6 inches shorter than the OP and when I weighed as much as he does I was eating about that amount to MAINTAIN. Metabolism is different from person to person. Bottom line, 6’1 at 160 is small…if you continue on at that weight of course you are not going to see development. It’s pretty damn simple. OP needs to increase cals drastically. Start at 4000-4500 and work up from there.
If weight gain is not occurring, increase cals. IMO there is no need to get dirty with cals until you’re past 4k/4.5k. From that point I find it hard to get in enough total cals without dirtying up the diet somewhat. Cream, bacon, and pepperoni do go a long way though.
Obviously, intensity in the weight room has to go hand in hand with a large caloric increase or else you’ll end up like one of those guys who pops up on here 30lbs. heavier with flab everywhere wondering why they don’t look swole.
[quote]jCaesar88 wrote:
Disclaimer: I will take anything at this point. Even if you decide to laugh at me or call me a dumbass, or point out my flaws, I appreciate the response.
Idk what to do guys. I’m trying among other things to develop my chest, but no fucking results. Whenever I work it out I hit it bilaterally and unilaterally, flat bench and incline, decline and dips. Pec-deck and even grab a couple of 10lb plates push them together in front of my chest and extend my arms while still pushing them together and holding them like that.
No. Fucking. Results. At the end of the workout my pecs are mad puffed up and “swolen” but the next day they’re back to where they were before. The only “part of the pecs” that seems to be growing at least a little bit is the part where it “connects to the shoulder” (for the lack of better terms)
I know I need to hit it more often if I wanna make it look at least decent, but then 2 days after I work it out I’m so fucking sore that I can’t lift my hands up up till 5 days after the workout.
I eat but I think I still don’t eat enough. Currently around 3500 cal/day and upping it to 3800 soon
What Am I missing? =[[/quote]
Personally, I think the problem might be your form. You said your pec hurts where it connects to the shoulder. What about your anterior delts? I’m betting those and your triceps are fatigued after your sets. If that’s the case, I would suggest rethinking your form. If that’s not the case, stop reading and go eat something.
I used to have a similar problem. I’m a lanky SOB like you. I would bench and bench, but my chest didn’t get much bigger. My anterior delts and triceps did OK, but my chest wouldn’t fill out because I wasn’t able to put enough of a load on it. My anterior delts and triceps would do the work and take over and my chest remained unfatigued. The end result was decent striations in my anterior delts, hard (but not big) triceps, and a flat nothing of a chest. I used to max out at 215. Couldn’t get any more weight because the biggest muscles weren’t doing any of the work.
The solution was learning how to bench like a powerlifter, with my feet way under the bench, an arch in my back, and the bar lower on my chest. I was taught by a pro, and it was awesome. Someone suggested reading Dave Tate’s most recent article. Certainly do that and just try what he’s saying. I was skeptical at first, but if you are having trouble isolating your pecs on movements where pec isolation should be a no-brainer, you need to try something and experiment a little.
Benching like a powerlifter feels strange, and for tall skinny guys like you and me it looks even stranger, but just try it, and make sure you have a spotter.
I do the following:
- slide under the bar so your chin is directly underneath it.
- plant your feel farther “back” (meaning closer to the bar) than normal.
- keep your feet planted and slide forward on the bench.
- arch your back and puff your chest out.
- plant your heels and KEEP THEM ON THE FLOOR.
- tuck your shoulderblades in underneath you (pinch them together) so you have a solid base to push off of, and don’t let them flare out when you unrack the bar.
- unrack and move the bar above your sternum, way lower on your chest than you are used to.
- keep your elbows in close to your sides when you press.
Pressing like this is really strange, but the isolation is undeniable. You have to keep the back arched and move the bar lower on your body. It feels like you’re pressing it down and away from you instead of up. Remember to concentrate on your chest and squeeze the shit out of it at the top.
This has really, really helped me put on some size in my chest. I think in a month or so, my chest will be strong enough that my pecs will start dominating on a regular benching movement, and I plan on switching to something else for a main movement for a while to test it out. I also need to find something to stimulate the upper part of my chest closest to the sternum. I have a “dent” there and I need to figure out how to isolate that.
Anyway, good luck. Hope this helps. . .
Erm flight did you miss Dave Tates new article 
On how to bench no less 
[quote]300andabove wrote:
Erm flight did you miss Dave Tates new article
On how to bench no less :P[/quote]
No. I read the whole thing. Why?
2009 is full of failure
[quote]jCaesar88 wrote:
Idk what to do guys. I’m trying among other things to develop my chest, but no fucking results. Whenever I work it out I hit it bilaterally and unilaterally, flat bench and incline, decline and dips. Pec-deck and even grab a couple of 10lb plates push them together in front of my chest and extend my arms while still pushing them together and holding them like that.
=[[/quote]
Are you doing all of that in one session? Less is more.
i can’t take Skyoptic’s goddamn avatar, seriously I just wanna punch the screen every time I see a post
[quote]spyoptic wrote:
well, my reasoning is if hes trainng properly, hes got 1.5g protein/per lbs and consuming 3500 kcals a day, hes well above maintenance for a 160 lbs guy.
or you can take gorilla’s word for it.[/quote]
nice try. But, you’re wrong. My maintenance calories at 165 lbs was around 3800 calories. My RMR was 2,220. I really need to have it tested again.
[quote]ucallthatbass wrote:
i can’t take Skyoptic’s goddamn avatar, seriously I just wanna punch the screen every time I see a post[/quote]
same here
[quote]Professor X wrote:
hardgnr wrote:
Nobody even asked how much the OP benches?
Aside from him weighing 160lbs, its obviously useful to know if he is benching 150 or 300 for reps.
HE’S SIX FOOT ONE.
How many people over 6 feet tall at only 160lbs have you EVER seen benching 300lbs for reps?
LOL
[/quote]
On the internet…hundreds.
I was only using that as an example anyway
[quote]ucallthatbass wrote:
i can’t take Skyoptic’s goddamn avatar, seriously I just wanna punch the screen every time I see a post[/quote]
I don’t have the time to get internet tough-talked by a couple of boobs.
Gets off his ass, sips BCAAs and flexes in the mirror for a few hours