Lift heavy, lift often. Stretching and low resistance builds long smooth muscles, while high resistance and maxing builds bulkier, more defined muscles. I suggest finding your 10 rep max on bench press and practice it for 5 sets every day that you do upper body workouts. Every week or two pick a day and practice one rep maxing. When it comes to strength and sculpting patience is key. Keep pushing weight and you will get bigger and stronger. Its a truth of your physiology.
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Some people just aren't meant to gain muscle. I mean yes we do get bigger, but not a lot like most other people. I took weight lifting class and it helped further tone my body and it grew a little, but then again I only did it for a year.
Do you bench press, do you do dips? are you applying progressive overload? are you eating enough calories? are you sleeping properly? How's your training frequency?
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Try all the variations of the bench press. Declined bench press. Inclined bench press. Do it with dumbbells. It will give you more control. Target your chest more.
Plus gains are made in the kitchen. Get your proteins and carbs.
It depends a lot on your form and how you're doing the exercises. Keep it slow and controlled. Search for common bench pressing mistakes and eliminate them.From what I can tell, you just need to go heavier. To get mass, you need low reps high weight. You should only be able to do 4-6 reps per set, more than that and it means you're going too light.
if you have been eating enough and working out for years like youve said, your body would be a lot different. you must be doing something wrong, or you're lacking in diet/exercise
- u
You have to live in the gym and stay consistent never skip a workout unless you're sick and you have to do a lot of heavy weight low reps many sets make a lot of protein shakes. Do chest work at least 3 times a week
eat more and get fat.. i am sure you get more chest; ofc.. genes are important.. people have genetic limits..; work out and eat more proteins, good luck
eating more won't help , lifting weight makes chest bigger and stronger
Make sure you're failing near the end of your bench reps
Size doesn't matter bro, if you are strong that is what matters you don't have to look strong.
You should do such a high weight that you can barely do 6 lifts.
Gotta work on your pectorals!
Few hundred push ups a day should help.
Implants! works for the porn gals.
Youβre not lifting heavy enough weight
Push down the floor, repeat. Drink milk, eat meat.
do you eat a lot of chicken?
Bench press, chest press
Swimming helps broaden your chest
Soy milk
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