Can't seem to build my chest

Ray Mond

Hi im77 kg 5'8 and 21
my bench is 90kg 1 rm
deadlift is 110, oh press is 60 kg and squat is 80kg


I have been training hard for bout 4 months hav trained before it but not proper wit proper form.... I've lost 4kg and abit of body fat. My diet is good eat good for 6 days sometimes not enough... I get about250 g of protein a day,
right back to the point I can't seem to get my chest into shape , my chest is a bit flabby any ideas... Imstarting a new programme now gonna try work my chest hard3 times a week?
Any advice please

fret_wimp2

how many times a week are you lifting?

Ive found through hard experience that its easy to lose weight but difficult to put good muscle mass on.

Theres a struggle wtih going to the gym enough. you can improve cardio fitness vastly by doing heavy cardio only a few times a week, but to put on mass you need to be lifting and pushing your self to the max at a bare minimium of 3-4 times a week.

Theres the struggle with eating enough! Thats right! Ive recently ( last 3 months) started really trying to put on some mass, and i cant eat enough.

Gone from 3 meals a day to 5, and each meal is way bigger than what it used to be. go through anything up to 7 eggs a day if i go to the gym, along with lots of red meat or chicken and its still not making a huge difference.

Some people really find it difficult to add mass, and unless your doing enough training, and eating enough as described above, you will become lean and toned, but will find it difficult to noticably bulk up.

Ray Mond

I'm lifting at least 3 times a week and doin so hiit and a circuit aswell gonna start. Some sprints too

rubadub

Ray Mond wrote: »

my bench is 90kg 1 rm
deadlift is 110, oh press is 60 kg and squat is 80kg

What is your routine like, you seem quite imbalanced, e.g. you can bench more than you squat, and deadlift is only 20kg more than your bench.

Ray Mond

well i havent really pushed myself on my squat, and i rarely do deadlifts i use a trap bar more , my max on trap bar is 145kg...
haven started my new routine but prob be something like this
mon - abs and hiit
tues- chest and back, arms superset at the end
wednesday- legs
thursday -shoulders and some back
friday- hiit and abs
sat- full body with emphasis on chest

a conditioning circuit will be thrown in ther somewhere too

Brian?

Ray Mond wrote: »

well i havent really pushed myself on my squat, and i rarely do deadlifts i use a trap bar more , my max on trap bar is 145kg...
haven started my new routine but prob be something like this
mon - abs and hiit
tues- chest and back, arms superset at the end
wednesday- legs
thursday -shoulders and some back
friday- hiit and abs
sat- full body with emphasis on chest

a conditioning circuit will be thrown in ther somewhere too

Too much pushing there. You need strong lats to bench as well.

Did you make up the rountine yourself? I'd drop it and do either starting strength or 531.

Ray Mond

ill be balancing the pushing out wit puuling too!!
yeah just myself thats just a rough routine prob wont even be like that !
any advice on building my chest ive heard about estrodetox theyre a testostrone builder any1 ever take them?

rubadub

Ray Mond wrote: »

ive heard about estrodetox theyre a testostrone builder any1 ever take them?

I'd try heavy dips before that! and keep up the squats and deadlifts, it is said they increase growth hormone etc so will get your upper body bigger too.

I am not sure if it is advisable/necessary to be doing a split routine either, I am doing weights a few years now and still see no need to do a split.

You should list the actual exercises and reps so people can give better advice, I hope pullups are in there.

Ray Mond

im already doing dips with 15kg...im doing chins aswell with my overhead press.
why shouldn i do a split routine?
heers an example of wat i did yesterday i did a horizontal dominant session i did
flatbench press with bent over db rows
incline dumbell press with pulley row
incline bench with rope pull down
superset my biceps and triceps
4 sets of 8.....2 min windows all at a high intensity

thnks for the reply

JJayoo

Do you find your front delts do most of the work when benching? I have this problem. Have found that using a wider grip and lowering the bar higher up, between nip and neck helps to trigger my chest, it knocks about 10kg of my bench and in the long run your shoulders may not be too happy with you. May also be a bit risky, one slip and SQUASH.

I found that super setting flyes and bench helped me feel my chest more than benching alone.

Brian?

Ray Mond wrote: »

ill be balancing the pushing out wit puuling too!!
yeah just myself thats just a rough routine prob wont even be like that !
any advice on building my chest ive heard about estrodetox theyre a testostrone builder any1 ever take them?

No need for Test boosters, try steak and eggs instead.

Your routine is a mess as far as I can see. Maybe you are doing enough pulling, maybe you're not but a day called "shoulders and some back" is a bad idea. Get yourself a tried and tested program.