how do I get a bigger chest?
Has anyone else ever had this problem before?
Am I just skinny? Also I'm 6'3
Ignore the tat, its a Buddha head.
>no bully pls
>>34984498
whats your bench at? also, weight?
>bigger chest
You need bigger everything. Start eating skeleton.
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>>34984498
>iktf mang
>>34984498
POO IN LOO
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>>34984498
nigga you eatin'?
Just keep lifting weights. But thats not the answer you want a big ripped chest fast so ima tell you anyways, but you'd probably not do it anyways
Dumbell press run the rack
from 40-70
so for example 40ibs 10x3
45 10x2
50 8x2
55 8x1
60 8x 1
ect
After that chest flies 10x5
Dips 10x5
Decline hammer press 10x 3
Light weight for decline bench 10x3
You gotta make sure to eat too. you're welcome
Yes I bench, but I like to mix it up every so often
>>34984504
160 and I bench 100
I don't browse /fit/ often but this is really bothering me
>>34984533
No matter how much I eat I'm still a skelly, I've been eating mostly eggs for the past few months
>>34984538
If you wanna bring up your bench add your bench to 120 do 5 reps of 2. Drop it to 100 and do 10 x 2
Repeat this you should be 225 by next year. make sure to train everything else because if you only have a chest and no back you will have an odd posture
>>34984523
I'm black senpai
>>34984537
Thanks! What would you recommend I eat?
>>34984538
>I bench 100 lbs
>Why am I not bigger?
Come the fuck on
>>34984550
I was eating a lot but wasnt gaining until i started drinking 2 liters of milk a day and adding 1 spoon of peanut butter to my shakes. then i started to see some mass slowly
>>34984567
For bulking since you're 160ibs I'd recommend you aim for a high protien high carb low fat. Reason is because you should go for a lean bulk becuase you have visable abs (unless you want bear mode).
So for example on my high carb days I eat
one bowl of strawberry bannana honey bunchies oat with 4 waffles
Later
One Cliff bar with water and gum
Before workout
Sandwich from subway or rice and grilled chicken depending where I am that week
After workout Chicken (cooked in olive oil) and rice, with veggies
Lots of fruit and nuts before bed
4 hours before bed I stop eating. IF I stop eating around 10:00pm I wont sleep till about 2
Don't dirty bulk fat cells don't go away.
If you don't like cereal and waffles try oat meal and protien shake. If you can't eat a lot of meat. I don't use whey or BCAAs but I never tell my client not to try them
>>34984550
*rolls eyes*
>>34984560
>225 by next year
Ill push myself towards this and report back by next year, thank you.
>>34984574
I started off even skinnier before, as sad as it seems this is actually an improvement
>>34984597
> 2liters of milk a day
Wtf? Also I've never thought of adding peanut butter to my shakes thanks
>>34984567
Also you should workout 4-5 days a week to build your metabolism up so you can get in the habit of eating I was 200ibs 3 weeks ago im 189 now since Im carb cycling.
>>34984619
2 liters is about 1300 calories alone. with food and shakes you can pack on size but you will get fat in some areas
>Am I just skinny?
Why do dyels think so highly of themselves lmao
how the fuck is it possible to not see how small you are
here's a tip: eat more
>but I eat a lot I just can't gain weight
no you don't, eat more
>>34984619
>
Don't gulp down on milk like that. You will gain gyno doing that. Bulk on an assorted amount of food like greek yogurt, meats, veggies, nuts, ect. Get your omega 3s too
>>34984619
You will never have a big chest if you can't bench your bodyweight
>>34984609
Liking the recipes
>>34984616
Please give me advice rather than making unnecessary comments
>>34984625
I already work out 4 times a week
>>34984648
>>34984597
I'm getting mixed messages here
>>34984668
dont just take people's word for things. grow some balls try shit out till you find something that works. there's no blueprint for this shit
>>34984648
>milk gives gyno
love this meme
>>34984668
You build estrogen from too much dairy and develop gyno over time.
>>34984677
This guy is correct. There is no blueprint. Peoples body react to different things.
For example some people feel bloated from rice some people don't. I feel bloated from oatmeat while others don't. Ect. You gotta try different foods and workouts from all categories. Best of luck my friend
>>34984697
You're corrct there is no scientific evidence supporting dairy gives gyno, same with soy. However, you're not going to build a good physique drinking 1.3k cal of milk everyday. Especially 2% milk he will just get fat and then ask how to cut. Better off lean bulking and getting his nutrition from a lot of sources
>>34984609
lmao at that diet
4.2 spoons of brown extracted rice, 1/2 cup of chinese veggies, 2 activated almonds 11 min before workout.. KEK
IIFYM its all he needs.
>>34984498
>that everything
>>34984648
>Gyno from milk
I have drank more than half a gallon of milk per day for over 20 years of my life- save for days where I didn't buy more in time. No such thing.
Obviously you need to eat more, a lot more.
Aside from that, try focusing on squeezing your chest during the exercise. I found that I really didn't know how to do this well and the bench press wasn't really giving me the right cue. I started doing seated cable flies and presses on a free motion machine and experimented with elbow position quite a bit. I find that I really need to keep my elbows tucked to really feel the contraction in my chest. Ultimately my chest and bench sucked because I was really overly reliant on my shoulders and tris and was not actively using my pecs. Keeping your back tight and shoulders pulled back is supposed to cue you to not use your shoulders but it really doesn't cue you to properly contract your chest.
Hex presses can also really help cue you to contact your pecs, try them.
Also, try bent arm lat pullovers using a single dumbbell. Keep it light (I use 75lbs, you might try 40) and rep it for 8 to 10. Remember to squeeze your pecs to complete the rep and you should really feel the burn in your upper pecs as the dumbell comes back up over head. It's a great teres and lat exercise too, under utilized imo.
>>34984748
I agree, milk is fucking awesome for those who can tolerate it. I have a heaping scoop of chocolate whey, some milk and water, a bunch of peanut butter in my mid morning shake everyday, use it to wash down a banana. Fucking delicious.
Too bad drinking fuck tons of milk a day will shorten your lifespan, dumbfucks...
>>34984811
Chink with lactose inheritance detected. That or vegan fag.
>>34984748
I know I said my fault. There is no science saying so. Same from Soy, however I don't think drinking 1.3k cal of it is good especially from 2%. Hell get bigger, but not ripped unless thats not his goal
>>34984498
Bench press and push ups
Too bad your chest will compress fast if you don't balance it out with rows
