Im 16 years old , started with 121 lbs(55 kg) now im on 156 lbs(71 kg) 1 year after… My problem is that I have weak chest, since I been lifiting my chest was always week point and slowe growing, and I have gap in the middle of it, should I do chest twice a week?
My second problem is my biceps it is thin look on the picture, how to make it thicker, what to do? My workout routine is Jim Stoppani- Shortcut to size 12 week (and Im on 11 week)…
Are you saying you have a week chest because of your bench? Are you doing a wide BB style or are you doing powerlifting style and bringing the bar to your diaphragm. If your looking to bench a lot do powerlifting style, but it has a lot less to do with your chest than you think. The pecs are a large muscle, but they have little tie in points (I don’t know what these points are really are). At any rate, benching with your elbows flared is bad for your shoulders. The bar should be touching at your diaphragm, not your nipples. You also need to contract your scapula and pull the bar to you. If your doing it right your chest will rise and meet the bar. You will ultimately bench more and keep your shoulders healthy. There’s other movements that will sculpt your pecs
And, Yes, you need to be eating a shitload of food. BTW- there is no shortcut to size. Just the title of that routine reeks of bullshit. There are a number of good, proven, routines out there.
I eat alot and I gain weight but my chest is not growing… Im doing a wide grip with slowing it to the upper pecs, I can do 47.5 kg 3 sets 10-12. … Can you give me a link of some good proven workout for me?
I should mention I have a strength training focus. But there’s a few that I know of. There’s 5/3/1, which is what I’m doing and I like it. There’s the cube method. A lot of people like this one and I understand it has more volume (which may be what you want for hypertrophy ). There’s Bill Stars “the strongest shall survive” this is an old school 5x5 linear progression model for football. But it’s good for anything and the book is stuffed with knowledge from anatomy to nutrition.
When you say you eat a lot, would you say it around 4,000 calories a day? Your 16 and you not that big. So you have to overcome the calories you are burning through growth, your metabolism, and the fact that your training. The only way you’ll grow is if you have a calorie surplus after all that. If you still don’t gain, eat more. Try to pack on 20lbs (for starters) then hold that for a couple months. Train hard that whole time. Then keep at it.
Also, you need to be getting 10 hours of sleep a night (yes, Fridays and Saturdays too). If there was a pyramid for getting big and strong the base would be nutrition, the middle would be sleep, and only the top triangle would be training. You need all three.
definitely get off the program of ‘shortcuts’ and find a credible training routine. There are millions.
If you feel like you would benefit from training your chest 99 times a week, you should do that.
Similarly, if you feel like your ‘weak points’ are the chest and the bicep, then go ahead and train them twice or three times a week.
Your bicep can withstand drastically more volume than most body-parts with the exception of calves, meaning, you can train your biceps very often. Do that. Train your chest more often too.
You seem to be doing great so far, so congratulations to you. Keep it up.
[quote]UltraST1950 wrote:
I eat alot and I gain weight but my chest is not growing… Im doing a wide grip with slowing it to the upper pecs, I can do 47.5 kg 3 sets 10-12. … Can you give me a link of some good proven workout for me?[/quote]
If you can do anything past 8 repetitions, then I would stop, take 1-2 minute break, and put more weight on the bar. Unless it’s a warmup, or some type of drop-set, I don’t ever go past 8 repetitions, because it doesn’t lend itself to ‘size’ nor ‘strength’. It lends itself to ‘conditioning of the chest’.
[quote]UltraST1950 wrote:
My problem is that I have weak chest, since I been lifiting my chest was always week point and slowe growing, and I have gap in the middle of it
…
My second problem is my biceps it is thin look on the picture, how to make it thicker, what to do?[/quote]
Your only “problem” is that you’re 6 feet tall and 156 pounds. You don’t have any weak point muscles. You simply need to fill out. Plan on gaining 30 or so pounds of muscular bodyweight to start looking jacked.
What, exactly, did you eat yesterday?
What did you weigh 11 weeks ago when you started that training plan?