MY CHEST
WONT
FUCKING
GROW
AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH
I BENCH
I OHP
I DO DIPS
I DO CABLE CROSSES
I DO PUSH UPS
BUT MY FUCKING CHEST REFUSES TO GROW. IM EATING 3K CALS A DAY. BUT I WONT GROW. I LOOK LIKE A CHILD. MY ARMS ARE GOOD. MY LEGS ARE GOOD. BUT MY CHEST LOOKS FUCKING RETARDED
WHAT THE FUCK DO I DO IM SO MAD
Are you benching correctly?
After three months of lifting I'm finally feeling DOMS on my chest because I finally learned how to bench correctly.
How about you post your actual chest routine.
how much are you eating
when are you sleeping and for how long
how often do you lift a week
are you lifting correctly
do OHP and incline dumbbell presses along with benching. flies at the end of your chest workout too
bench 5x5
ohp 5x5
dips 3x10
cable crosses 3x12
push ups x F
3k cals/day
sleeping 8-9 hours a night
3 day lifting a week, full body routine
yes, my lifts are going up. even my chest. but i cant gain any mass on my chest
Your volume or frequency is probably not enough. Experiment with new exercises & see if anything helps.
But, if you've tried this, it could just be your genes, man - especially if everything else is growing with similar volume & frequency. Sometimes there's nothing more you can do. My advice would be to either accept it & make sure everything else looks great. Otherwise, if you overtrain your chest to compensate for the fact that it sucks, you'll overwork it which will have effects just as bad as doing nothing for it, & spending so much time watching it not grow will leave less time to train everything else.
Working on the mind-muscle connection would be my best recommendation
Bench 5x10 and drop all the flies. I used to do sets of 5 and changed to 5x10. I just bench and incline now.
alright ill start trying this, and add incline bench as well.
This.
My sisters boyfriend got me into lifting. He can bench 3pl8s but his chest just won't grow. One year into lifting and I've had way more chest growth than he has. Genetics plays a huge role. His arms grew way more his first year than mine did tho.
Time to synthol freak the shit out of your tits
Add Incline DB press, 4x8-12
OP, I actually think you're doing it right.
Your body only trusts itself to move heavy loads with your strongest muscles, so if your pecs aren't strong enough, your pushing moves will probably be dominated by your anterior delts and triceps.
I had this problem, but after years of flies and crossovers my chest was strong enough that benching would recruit it really well and my chest would be really sore the next day.
Same thing happened for me and forearms, they were twinkmode then I did years of gripping/wrist rolling, now they are bigger than a lot of guys' upper arms and I get forearm DOMS from basic crap like rows and pull ups. I almost have to go out of my way NOT to use/grow them.
People do all kinds of silly "cues" to try to recruit muscles, or talk about "mind muscle connection" voodoo, but that's the truth, you gotta get a muscle strong enough to be recruited in heavy compound lifts and that's what you're doing with your current training.
Give it time man, it'll come. You're on the right track.
Not OP here. Don't want to start my own thread.
What's a fast way to get abs? Like seriously fast. I am very low fat, but also very low upper muscle (long distance runner here). I know I can do this because I once got visible abs in 2 weeks. I ate food with high protein percentage and did more than 800 ab exercises every day. I am in way better shape right now with my upper body, but I still would like some advice.
Planks->ab wheel->knees to elbows
800 situps or whatever is a start but past a certain point you gotta work smarter, not harder
Is it worth it getting a PT for like two days to check my form? I've been at it for two weeks and I still feel my form is shit
How much of these should I do? Cause these exercises were my main routine when I did 800+
If you did 800 reps of hanging leg raises with good form, then I should be asking YOU for the ab advice.
How much ya bench? I'm coming up on 2pl8 now and my chest is only just starting to grow. Still shit though but it just feels meatier to the touch.
It's all about the mind+muscle connection. It's not a meme it's real. Make sure your shoulder blades are retracted (arching your back will help keep them retracted), squeeze biceps at bottom of the rep (do an air bench press right now and do this, you will feel how much your chest activates), and most importantly grip the bar as hard as you can. If you don't do this you will flap around like a chicken and you'll never make it.
i did everything for years but, once i learned how to activate my chest and do dumbbell flys properly, my chest exploded
and u might want to try the hex press, if u havent already
also i have been doing the nether chest shrug (seriously) for the last month and have noticed a different
Maybe do some isolation work? Cable flyes with proper form should do it.