HS

[HSBulker]

Originally this was supposed to be a question thread, cause I'm having a problem with my chest..seems I can't fill out the "inner" chest, and it looks like my chest "sags". However, the pictures I took came out looking like shit,and then the damn camera died, so I'm gonna take some more tomorrow and throw em up here so everyone can see what I'm talking about. Till then, feel free to critique the only picture that came out. I know it's still blurry..tried to fix it the best I could, but I'm not exactly Kaiser with computers

 

[oldfella]

Hard to tell from this one but you want to do more d/bell work for your chest. it gives you a better range of motion and lets you get that squeeze in the middle. Also do more close grip work for tris and chest. This will help fill that area in. Until you can put up some better pics I'll reserve my coments, but you look pretty solid for a younger guy!

 

[Vander_V]

From this pic you look just like an old highschool buddy of mine who use to post on this board, i see alot of potential in this pic, i know its blurry and not the best but your genetic structure looks a bit more oldschool/classic, where are u from? what are your stats?

For your chest do caskets and inner grip incline push ups on the end of a bench for a finisher.

Caskets, just set the bench to incline, grab a heavy db and lie it on your chest vertical, then interlock hands around db then push up with a weight that gest u to 12 reps, heres the most important tpart, when u get to failure just dont dump the weight, let it sit in starting position while u rest for a few seconds then bust out another rep, so rest then rep rest then rep repeat until db can no longer be lifted 6 inches.

 

[doug1]

most likely blurry do to the lack of light, i know it sucks indoors, use the flash and get all washed out with no definition, no flash and the risk of blurriness

 

[HSBulker]

From this pic you look just like an old highschool buddy of mine who use to post on this board, i see alot of potential in this pic, i know its blurry and not the best but your genetic structure looks a bit more oldschool/classic, where are u from? what are your stats?

For your chest do caskets and inner grip incline push ups on the end of a bench for a finisher.

Caskets, just set the bench to incline, grab a heavy db and lie it on your chest vertical, then interlock hands around db then push up with a weight that gest u to 12 reps, heres the most important tpart, when u get to failure just dont dump the weight, let it sit in starting position while u rest for a few seconds then bust out another rep, so rest then rep rest then rep repeat until db can no longer be lifted 6 inches.

Thanks for the compliment! I'm ~6'3 220, very light for my height. I have trouble eating, I'm only truly hungry maybe once or twice a day. I'm 19 as of August, and I'm hoping to do one small local show while I'm still in the teens, around next July.

I've thought about doing "caskets" before, because it felt like it was working that area when I tried the idea out..but I've never seen anyone else doing them, and I was afraid noone did them because they tore up your joints or something lol

 

[jay_dub]

Looking good man, me and you have a similar build, as I'm 6'2 225. Nice animal pak posters in the background too, I have the same ones haha. You're looking real good for only 19, from what I can see anyway.

 

[elg123]

Awsome build for 19!!!!!!!!!!!!




reasons
1.You have VERY developed Anterior deltiods, one would assume they rob your chest during workouts
2.You have a proportionate athletic/lean build suggesting you possess al large proportion of fast twitch muscle fibers(I would assume you lift more explosively) not only due to build but also age, thats what i did at 19
your muscles tend to "coordinate" very efficiently and isolation may be difficult
As for what to do.

First a little story to support my point

I lifted with my best friend all throughout college. He has Very good genetics. Naturally well built, excelled at sports and martial arts and was strong as a horse. I on the other hand, was at one point obese, suffer from joint problems, and am perhaps the worlds worst athlete. Oddly enough Over
the years I outgrew him and wound up with a smaller waist. I was confused by this as I know how he worked out and he was considerably stronger then me in all lifts. ONE days as we were working out on the benchpress I discoverd the answer to this discrepency. He preformed his reps in a very explosive fashion. He basically was trying to get the barbell from bottom to top as 'efficiently" as he could to get as many reps as possible. I on the other hand was very delibrate. I would always position my body as to isolate my chest, and I would make sure i would squeeze my chest both on the eccentric and concentric parts of the movement, I would do this using the heaviest weight possible without leaving these parameters. By doing this I was increasing the "tonus" of my muscles(this is actually a negative thing for athletics, but is a necesity for bodybuilding). I was increasing the signal between my pec muscle and brain allowing for me to be able to contract/tense my chest more and more over time(this process occurs over years) isolated tension in a muscle is what is mandatory for it to grow. To cut a long story short I had him try a weight he could normally do easily, but had him do it my way. Lets just I had to pick the weight off him because he couldn't finish the set. He may have been stronger overall but his chest was much weaker then mine and it was smaller too.

To learn how to isolate the chest I highly recommend watching the milos sarcev chest segment video,
**broken link removed**

also cable crossovers are a great way to learn how to increase tension in the chest, while not the most effective exercise(to much stabilization required) it will allow you to increase tension in your chest, this an then be carried over into heavier movements such as dumbbell and barbell bench press. Just make sure you squeeze as hard as possible during both the eccentric and concentric part of the movement. Just squeezing on the concentric is next to useless

 

[ironserenity]

Elg is right on with that post. Bro, as you know, I got your PM earlier today and I replied. I am more than happy to help you out. You look like you have great genetics. And what was said about your "oldschool" build is absolutely right. I see you with an arnold body hands down, and I think you should aim for that, (we just gotta thicken that chest) You ahve my AIM adress and my PM, so please keep in touch, I am happy to help you in anyway I can! merry christmas brother!

 

[noname103]

Your delts are more developed but the pose makes it stand out. Definately work on using pecs to do your presses try different width grips. It could also just be they grew first and the rest will catch up as you fill in.

 

[PHIL HERNON]

ADVICE

You cant change genetics. Cable crossovers is not the answer. Caskets are not the answer.You must train efficiently and eat efficiently and supplement efficiently or you will be chasing your tail 10 years from now still trying to figure out how to fill in your inner chest. Be sane about this whole thing.......learn about the muscles and how they insert and attach and grow.

 

[PHIL HERNON]

More

More range of motion is not the answer either. You will end up destroying your rotator cuff and then you can forget building any chest at all. When you preform the bench press, the king of chest exercises because you can go HEAVY, start with arms just slightly bent, not locked out. From that position, come down ONLY AS FAR as if you were lying on the floor and your elbows would hit the floor.

 

[oswlsj]

Philly...........

Great points Phil! Work Smarter not Harder!

 

[LATS]

the key to having a "inner chest" having more chest mass.. the thicker the chest becomes the better the "inner" chest will be..

 

[maldorf]

the key to having a "inner chest" having more chest mass.. the thicker the chest becomes the better the "inner" chest will be..

Yeah, I agree. I dont believe that you can really cause one part of a muscle to grow more than the other part. Its all one muscle and the electrical activity that causes it to fire will affect the entire muscle, not just one part of it. To me its like the concept of spot reduction of bodyfat, thinking that if you do lots of crunches your abs will get leaner. Not going to happen. Thats my opinon.

 

[oldfella]

Yeah, I agree. I dont believe that you can really cause one part of a muscle to grow more than the other part. Its all one muscle and the electrical activity that causes it to fire will affect the entire muscle, not just one part of it. To me its like the concept of spot reduction of bodyfat, thinking that if you do lots of crunches your abs will get leaner. Not going to happen. Thats my opinon.

Your opinion has much merit. As Phil said, learn the mechanics of how a muscle works, it's action on the joints involved and then work out the best exercise that fulfills the correct movement of that joint and as Phil said, the insertions and attachments. Time to think and learn!!