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Upperchest advice5232

T1no1 private msg quote post Address this user
Hey I need some advice on my upper chest I got these fucked up bones showing wich I don't like (asian guy)




Anyone know how to get rid of that bony look?
I just don't want to see those bones but just chest
I've been working out for less than one year but without diet so I'm about to bulk this year with sort of a diet.
I know I'm still skinny but I want to get bigger
about to eat
morning:
bowl of oats with milk and protein shake

spread all over the day:
4 breads with like chicken fillet, peanut butter and tuna.. probably going up to 6 but for now I can't get more than 4 really hard:P

after workout protein shake + creatine

for dinner just what my parents make, usually meat with potatoes and vegetables, rice with chicken or pasta

and before going to bed 500 grams of quark

chest routine
barbell incline bench press 3 sets 8-failure
incline dumbell bench press 3 sets 8-failure
cable chest flys 3 sets 8-failure
Low Pulley Upward Cable Chest Flys 3 sets 8-failure

anyone got some advice for me to build that boneless chest? Or tell me what I'm doing wrong?
thanks in advance!
Post 1 IP   flag post
SRorhrbac0808 private msg quote post Address this user
upper what?
Post 2 IP   flag post
dwatson private msg quote post Address this user
1) Oh lord another upper chest thread
2) You need to eat more man. I use to have the same issue.
3) That bony thing is called a collar bone, we all have one haha
Post 3 IP   flag post
NorIda private msg quote post Address this user
They're just collarbones bro!

You look like you're headed on the right track

The largest piece of advice that I could give you, is to Get your diet in check.. look around in some of the other threads regarding BMR and Caloric intake.

and follow a workout routine, and log it.
Post 4 IP   flag post
NorIda private msg quote post Address this user
and no reason to continuously work to failure.
Post 5 IP   flag post
T1no1 private msg quote post Address this user
Quote:
Originally Posted by NorIda
and no reason to continuously work to failure.

hmm okay thnx so just have to eat alot more?:P
Post 6 IP   flag post
AarronStenner private msg quote post Address this user
listeb to the guys; find out your maintance calories and eat slightly more and gain weight slowly
Post 7 IP   flag post
dwatson private msg quote post Address this user
Here is an example:

Me last year - no diet but working out 5x a week.


Post 8 IP   flag post
T1no1 private msg quote post Address this user
Quote:
Originally Posted by dwatson
Here is an example:

Me last year - no diet but working out 5x a week.




nice progress!
Post 9 IP   flag post
dwatson private msg quote post Address this user
@T1no1 *Side not* Thanks man!

But i really wanna stress the diet aspect. Thats what will help hypertrophic gains within each muscle group
Post 10 IP   flag post
T1no1 private msg quote post Address this user
@aarronstenner It's about 2200, how many should I add if I may ask?
Post 11 IP   flag post
dwatson private msg quote post Address this user
Start w/ 500kcals and monitor weekly. If no difference, increase from there, if noticable fat gains, decrease.
Post 12 IP   flag post
AarronStenner private msg quote post Address this user
personaly id only add 250 to gain half pound a week but you need to be consitent
Post 13 IP   flag post
Eddieb64 private msg quote post Address this user
i drink whey protein 45mins before a workout then the same after it may help you out man with bulkin a little around da chess.
Post 14 IP   flag post
brian12 private msg quote post Address this user
@T1no1

You got all the info you need.

For maintenance calories - multiply your weight in LBS by 15. That is a rough estimate. It will vary from person to person (14-16/17)

Then add 400 calories to this. See how your body responds and adjust (like @dwatson says)

Make sure you getting 1 gram protein/lbs. and that the majority of the your remaining calories come from good carbs.

Use a set training program (built around compound movements), and train hard. Don't try and design your own program until you have made great gains, and built up solid experience and understand your body better (probably after at least 5 years of dedicated training). Something like PHAT or an upper/lower split for the win.

You are not going to be able to target your chest directly - you need to build your body as a whole; IE: solid bulking nutrition plan (count those calories) and solid training plan = muscle growth everywhere. If you half ass it and don't count calories, skip the compound exercises because they hurt etc - then you won't get results^^

Hope that helps.
Post 15 IP   flag post
RANIERI private msg quote post Address this user
reverse grip bench press targets upper chest better than incline, and yes just the rest of these simply shredded mo'fuckers are sayin, EAT
Post 16 IP   flag post
BaiTu private msg quote post Address this user
You want upper chest advice, here goes -

don't bench press. don't reverse grip bench press. don't incline bench press.

PRESS.

Stand up and press the weight above your head. Some people will call it an overhead press or a shoulder press.

Whatever.

Overhead press your weight. Once you achieve this goal, check out your chest in the mirror.

You will have built muscle.

And eat more.
Post 17 IP   flag post
Moyo private msg quote post Address this user
havent even read this and im Loooling soo hard. Just Bench heavy and hard bro...

Ps how about that girl right there's upper chest
Post 18 IP   flag post
haole private msg quote post Address this user
No need to post all that food shit. Just make sure you eating at a surplus and your macros are in check.

That chest routine looks bad...

Read some of this for ideas
Post 19 IP   flag post
T1no1 private msg quote post Address this user
@brian12 thanks man will help alot
@RANIERI thanks man I understand I need to eat alot more but reverse bench press looks fucking dangerous man especially because I'm not experienced:P
@BaiTu you mean like military press?
@haole okay I'm new diddn't know ill check yours out
Post 20 IP   flag post
G3NGHIS private msg quote post Address this user
I didn't realize @Dwatson was that skinny a year ago. Young gun has put on some quality mass. I'm unworthy bro. I'm unworthy. I'm scum. You are great. I SUCK.
Post 21 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
*walks in..looks around...clears throat*

"There is no upper chest! Stop trying to target it you silly silly fucks!" Bench press heavy ass weight and invest in the greatest supplement of all- patience. That is all."

*exits*

-3X
Post 22 IP   flag post
haole private msg quote post Address this user
what time of day should I take patience?
Post 23 IP   flag post
Dukenhiemer private msg quote post Address this user
Incline press. Nuff' said.
Post 24 IP   flag post
Moyo private msg quote post Address this user
10g of patience when you wake up, before workout and after workout. You should see some good gains
Post 25 IP   flag post
kickinchicken private msg quote post Address this user
DB Presses. Not BB presses. If you are looking for upper chest you will see a bigger difference and faster with DB.

But I don't think that focusing on upper chest is what you should be doing. Work on your chest as a balanced whole. Don't take this in a bad way, but you don't need to work on your upper chest, you need to work on your whole chest.

Just work on bringing up your entire chest and your "fucked up bones", aka, clavicles(which everyone has) will disappear on their own. Also remember that there is not much of any muscle on the top of your clavicles so don't judge your upper chest progress by that, many do.
Post 26 IP   flag post
BaiTu private msg quote post Address this user
Quote:
Originally Posted by T1no1
@brian12 thanks man will help alot
@RANIERI thanks man I understand I need to eat alot more but reverse bench press looks fucking dangerous man especially because I'm not experienced:P
@BaiTu you mean like military press?
@haole okay I'm new diddn't know ill check yours out


Yeah, like that.
Post 27 IP   flag post
cassious private msg quote post Address this user
Squats, deadlifts and bench presses. itll take years man, but hang in there itll pay off.
Post 28 IP   flag post
tarotale private msg quote post Address this user
this. squat and deadlift your skinny ass (no pun intended), then you will grow explosively.
Post 29 IP   flag post
340734 29 29
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