Small Tits.
Another person today pointed out that if I could get some strong delt development and a chest I'd be looking awesome.
He said my posture was all off in my shoulders (I know that, been working on it forever). But they still rotate forward... Any suggestions here?
So now that I'm really looking, he's right! I look weak as hell from the sides. My question is what makes a physique look great from the side?
I have a small upper chest, that just won't seem to grow. My arms grow quickly but the second I put size on my arms my shoulders look small, that's a fine balancing act in my opinion. Rear delts need to come up, and so do laterals, obviously.
So makes a profile shot? And how do I get this upper chest to grow. Can I train it 3 times a week? Nothing seems to work it's genetic - I have small tits.
Anyone else have a weak chest that they finally got to grow. Mine is narrow and flat on top. What can I do?
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chest had always been my weakest group bro, I would look like a damd avatar! work BACK! a strong back makes for a strong chest
BigBmajThanks.
I got lots of great advice on this topic. Hopefully I'll be able to post up an "avatar" pic in the not so distant future.
Did yours finally come along?
yeah bro, pay attention to your body. I was able to recognize the differntials when my back would start to pull while doing chest
jeez train it three times a week ..??? You'll never grow like that ..its called over training at that point ..
When all else fails i would site inject pecs right before the gym the juice should strectch some muscle fibers. It doesnt hurt to try many guys inject there
Your shoulders are pulling forward? That only happened to me when my pecs became more developed than my back =O
I'd say you need to really work your back and rear delts.. This will also make you look thicker from a side view.. Face pulls, heavy rows, deads, shrugs, reverse flys
BigBmajYeah I thought about that back/pec development issue. I've had all sorts of advice. Chiropractor told me to train lower traps and rhomboids to pull shoulder blades together. So I did and my traps and rhomboids got very developed. Still had shoulders pulling in and down. So we did a reassessment and now it's looking like tight pec minor - shoulder attachment. So now I'm stretching open as much as possible and having my massage therapist work on it.
I'm thinking it's almost like a psychological, neuro muscular imbalance. It's almost like I've been trying to protect my heart and pull myself inward. I notice this problem with people who tend to be anxious - they carry themselves in front of their body. Rather than relaxed with a proud chest. I have to constantly remind myself to walk proud with a big chest - the minute I get carried away in my head I fall back into reactive mode. I hope that makes sense and doesn't sound too "new agey".
My pecs are pretty strong. I could bench 405 at 185 lbs. I can't anymore - or don't because it hurts and seems dumb. But they are strong. But maybe that was triceps and front delts picking up that weight.
seems like you might know what the problem is .. what are you going to do to fix it?
BigBmajI'm opening my pecs daily with deep stretching and massage. And I'm getting mellow in my old age so I seem to fall into reactive mode much less frequently.
Every lift I do I concentrate on keeping chest up and out and shoulders back.
And I'm now going to do the heavy fly routine a few people mentioned. Hopefully that will open me up and get things growing.
I think being mindful of body placement and posture will make help psychology shift as well.
it works with animals .... it also works with people ... you'd be amazed ..
That's stout as fuck for 185
BigBmajI was taking anavar. I've never gotten strong like that before or since. I would have difficulty with 330 today I think.
I get what you mean with it also being psychological.. I catch myself a lot out in public not using my normal posture because I feel like a show off.. as if I'm sticking my chest out for attention lol.. Yeah stretching could help.. Every try taking heavy DBs and doing normal flys but once you drop them low keep your arms spread and stretch the pecs for as long as you can stand it.. You can also do this with a bar behind your back
BigBmajI just started that this week. Ill let you know what happens.
The show off posture is weird because being bigger and walking properly looks like a puffed up weirdo sometimes. Correct posture can make you look like you are trying to showcase.
Yeah I get enough stares.. I get we're built bigger than the average person so people are going to look but it actually gets awkward at times.. especially if you're just trying to go to the damn grocery store lmao.. I never even thought about I was doing that till you brought it up.. I don't do it around friends obviously
Exercises that targets the rear delt heads and the rhomboid muscle in the center of the back will help with posture and pull those shoulders back. I find this little tool helpful when I am looking to target specific muscles.
http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/6/m...
for chest day you should start with an incline chest movement and only work flat bench 1~2 sets. i use to have the same problem as you until i changed up my workout and started incline chest press first and lowered the sets on flat bench
Flyes is the answer brother...........
Most importantly incline D/bell flyes has heavy as you go for 4 sets... ultra strict with slow controlled negative movement then a full force aggressive blast from the bottom.. when the bells touch! hold together for a count of 3 then back into controlled negative.
Finish the 4 sets then go into flat flyes with the same control and count at the top of the movement.
Third exercise will be either weighted pec dips or pec deck ... swap these two around on each chest workout.... only hit the pecs a maximum of twice pr week bro to give full recovery from the mega stretch they will receive with these exercises.
Work the weight up to get some real poundage going on bro... at the moment i use 65kg D/bells for inclines its my no1 favourite exercise and you can see from my pics how well i have the pec split going on... i believe these exercises are the only reason... benching does not give this development and quality.
Hope this helps bro...
Also add in some heavy cross bench pullovers to stretch the rib cage.... be careful with these and get the breathing right bro... i was doing these 2yrs ago in a cold gym sunday morning before xmas and POP!... i heard this noise just like a raw carrot being snapped.... yep that was one of my ribs..... took about 12wks to get right that fker.
BigBmajThanks bro. I had a suspicion that flyes were going to be the answer. I have this annoying shoulder/bicep tendon malfunction these days that's limiting me to 70 lb dumbbells. Maybe some GH will help heal this problem, it's been around for a few weeks. It only bothers me on fly movements. Ill get over it.
Thanks man.
Oh I've had broken ribs and it was horrible. I couldn't breathe, laugh, cough, nada.
i had same issues long time ago, but i sorted with bumbels deep fly and incline bench press with close grip, try it it will take lot of your shoulders
RustyhookerPost your chest routine.
JuiceFreaki put 80lb in my backpack and do push-ups for my chest then bench
LMAO!
I've found that my chest has responded better to isolation exercises. My arms and front delts tend to want to take over the exercise (compound). So I've started to incorporate a lot more dumbbell work. Weather it be flat, incline, flyes or whatever. Nice slow contracted movement. Time under tension training helped me out a lot also. It taught me how to use that specific muscle and isolate it. Gave me more of that mind/muscle connection.
BigBmajYeah I think compounds are getting everything but chest. Well.. It's chest too because I get a good pump - but I cannot isolate pec minor at all.
I really need to loosen the pec - shoulder attachments. I have to pay attention to keeping shoulder blades back and down all day long.
This is what I'm doing right low for my show prep and its really bringing my chest together greatly. My entire routine is focused around this type if training by here is my chest workout.
ZERO rep protocol which is exploding
to contracted position..holding it for 2-3 seconds and slow eccentric and explode back to contracted position
again(only 3-4 x 12+ listed work sets) rest are under 1minute always
cable crossovers- repout set/ 4x12+
incline bench or flat bench repout set/4x5/1x5
dumbbell flyes 4x12+/drop set
db incline or db flat repout/ 15+rp PAUSED
wide chest press 4x12+/drop set
(+) means overshoot the reps listed and to go up next set regardless with the exception to the 100-200 rep sets
(Rp) rest pause. Do the weight til u about to approach fail and then rest for 15 sec..then continue til u approach fail again...and rest for 15sec again and continue til u hit fail. Ur doin 3 rounds of this
Repout- this is doing 2 contractions within one rep. Go to the point of muscular contraction them come half way back to the contracted point them back to full range.
Get a well balanced body, this is what bb is all about,not easy. From my experience we all have the tendency to train our best bodyparts harder, a natural reflex i guess.
Personnaly shoulders and lats make me look so wide that my chest and legs look small, now i barely train my strongest bodypart, it work for me
Good luck bro!
I just looked at your photos, I see what you are saying but honestly imo, I thin k many would kill to have your issues lol. You look great, your delts, and arms are so developed that it draws away for your chest. But your chest clearly has all of the right shape and muscle to develop. As far as your delts looking small you need to get your eyes checked lol.
As far as chest development, I would say that is you usually go light than go heavy or vice versa. But most of all really isolate and concentrate on the muscle. I find when I do dumbell flyes I squeeze my pecs and it feels like they are going to tear through the skin. I never count reps so any given time it can be more or less. I by no means am claiming to be an expert or have great chest development. Just giving some ideas.
BigBmajThanks man. Shit if it's just a matter of getting my eyes fixed I can toss this Synthol.
I assure you I have weak upper pecs. Countless people have mentioned my chest. And front delts grew out of control from terrible from for years.
I'm seriously considering competing in the near future. I was going to do physique this November but I want to continue to put on size. So I can hopefully go all out next year.
I'm doing some extreme stretching, yoga, postural correcting exercises. And training chest twice a week. I think my form is good, but it's only been 3 months since that was the case.
Appreciate the complements.
F*ck the eyes use the synthol lol!
No I see what you are saying about your pecs, but clearly all of the muscle fibers are there and also there is over development ion one part of your chest. So to me that is a good sign of if you give it special attention it will grow.
im working with someone right now who has the same issue. hes busting ass because he wants to go pro. his issue wasnt that it wouldnt grow. his form was afwful. he was using his shoulders and triceps more than anything when he does chest. his form has been corrected and hes growing like crazy. we also are doing chest twice a week now that hes got it straightened out. it was funny, the first two weeks he bitched because we dropped weight dramatically and focused on his form. the second week, i pushed him hard, he said his chest has never been that sore before. he could barely move the next day, and day two was even worse. lol