i’m really disappointed by my chest development, after one year of workout, focusing on the pectoral i don’t see any development. actually i think it’s the whole body who is going wrong especially in the lower side of the pectoral, it looks Odd and not very nice my height 5’9 and my weight is 177 i workout like 4 times a week for a year now i focus on pectoral more than any other muscle i do bench, incline, decline, DB 100 weights bar, or 40 lbs DB
i’m 28
you have a bigger problem than just your lack of pectoral development. You have no development anywhere. It’s not the end of the world though mate, just need to revamp your approach.
Post your entire routine and diet and we’ll be happy to help troubleshoot it for you
(and by the way, when you post your diet post what you ACTUALLY eat, not what you like to tell people you’re eating. Be honest)
[quote]versus222 wrote:
i do bench, incline, decline, DB 100 weights bar, or 40 lbs DB
[/quote]
Can we take it from this that you do flat, incline and decline bench all at 100lbs? As a 1RM or for how many reps?
I think you have serious issues in your approach, partly because of the weights you’re lifting but also:
[quote]Yogi wrote:
you have a bigger problem than just your lack of pectoral development. You have no development anywhere.
[/quote]
I’m sure it’s something that can be fixed with more information.
I have a feeling you program hop and eat like shit.
[quote]versus222 wrote:
after one year of workout
…
i do bench, incline, decline, DB 100 weights bar, or 40 lbs DB[/quote]
After a year of training, and with a program that “focuses” on the chest, you’re pressing 40-pound dumbbells?
So much wrong here. I don’t want to say you’ve wasted this whole year, but, it’s close. You need a well-designed program and a smart nutrition plan immediately. You do not need to focus on your chest, let alone focus on your lower chest. Add muscle everywhere and you’ll end up in a good spot.
Do 5x5 and eat in a caloric deficit. Once u get reasonably lean (10-15% fat) start clean bulking
It doesn’t seem like you are putting in any effort. Your physique and strength levels reflect this.
You will get nowhere if you don’t push yourself hard in the gym and the kitchen. You should reevaluate your goals and how much effort you are willing to put in to attain them.
If this lifestyle doesn’t suit you, it would be better to do something more productive with your time.
You won’t get big by accident, this I can assure you.
[quote]justsaynotoketo wrote:
I have a feeling you program hop and eat like shit.[/quote]
How did you determine this? The problem isn’t the program (he doesn’t seem to be doing any) or diet, at least at this point. The problem is that he is barely pressing half his body weight.
[quote]pcdude wrote:
[quote]justsaynotoketo wrote:
I have a feeling you program hop and eat like shit.[/quote]
How did you determine this? The problem isn’t the program (he doesn’t seem to be doing any) or diet, at least at this point. The problem is that he is barely pressing half his body weight.[/quote]
The problem is he doesn’t have any muscle. Without any more detail, it’s hard to find whether it’s diet, training or consistency, although my guess would be a hefty handful of all three.
Gotta be trolling…
Simply put after a year no visual gains and doesn’t look he even touches a dumbell.therefore he probably does not have a program he follows and shoots from the hip with rep ranges and never tracks his gains or accomplishments
Diet is clearly lacking
Are you out getting drunk, partying, sleeping all day / hung over, half assing workouts late afternoon if you even workout on the weekends at all, eating shitty meals only once or twice a day on Sat and Sun? Maybe you’re out of town at a family wedding or funeral, I don’t know
It’s been 3 days since you asked for help. I think your problems are directly related to your efforts you put forth.