I've tried for years; dieting, working out, fasting, eating more, increased weight, decreased weight, increased reps, decreased reps, and it's all for nothing...
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.
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.
Hmm. Yeah I don't know. Push ups, bench press, and various dumbbell exercises is all I ever did so that's all I can offer for advice. And just eat normal amounts of everything. Basic and cliche but hey, I didn't do anything special when I was in high school
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?
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
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
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Anonymous
(30-35)
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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
Let me give you an example. If i lift 60kgs, i can maybe do 4 or 5 lifts. But then the next time i do it, i might only be able to do 2. But that's fine.
Then i think that's what you've been doing. Doing waaay too many reps, with not enough weight. Use a heavier weight, but ask someone to cover you. Don't wanna go dying on a bench.
My point is, if he's not doing exercises that focus on the pectorals, then it won't build his chest. It takes a long time and a lot of dedication to get a bigger chest and abs and even when you've achieved them, they have to be maintained.
Just read this comment, if you can only do 14 left one handed push ups then only do 14 right handed push ups or you will end up uneven.. work your weaker side til it catches up with your stronger side.
I'd work up to 5 sets of 20-25 each, with very little rest between sets. Then later repeat, until you can do it three times a day. Do a variety - hands at shoulder width, apart, together, out in front, hands pointed back.
I'm not sure if those one arms are doing much. It does seem to work the inside of the pecs, which is probably where you want to bulk. I think two hands close together will work the same muscles better.
Fully **extend** at the top of the push up. Put one arm straight ahead. Put your other hand over the inside of your pec. Now extend you arm fully, pushing your shoulder all the way forward. Do you feel where it's working your pec?
Lol, I'm done fucking around 😂 Your chest looks fine. If you have a problem with the size try watching this video, see if you get anything out of it. I don't know. https://youtu.be/aio63xO-T2Q
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