Inner chest

[Twist]

I am having a horrible time improving my inner chest. I can't for the life of me get my chest to bridge my collar bone. My chest looks boney and not very well developed. I can't get my inner and upper chest to make improvements. I believe that I was overtraining. Here's my info... any ideas? (Rowland?)
150lbs 5'8" bodyfat around 8% probably 6k calories a day, 1.5 grams of protein per pound of bodyweight. It is impossible for me to gain weight. I have cycled and I have not gained a pound.
old split
chest - incline, flat, decline all 3 sets, 6-10 reps
off
back - traps, deadlifts, lat pulldown(drop set), rows, reverse flyes (whatever they're called)
off
shoulders - raises, press, rotator cuff
arms - hammer curls, preacher, palm down (reverse curls?), tricep pushdown, dips, tricep extension, forearms
legs - squats, extension, calves (2 exercises), lunges
off
Repeat from beginning

New Routine
back and chest - pull ups (10-12 reps/ 3 sets), lat pulldown, deadlift, wide grip rows; incline press db, flat or decline press bb, flyes (6 sets, 12 reps)
off
arms - hammer, preacher, limited range of motion curl, forearms; overhead tricep extension, close grip press, dips
off
legs - squats (8-12 reps/ 4 sets), leg extension with toes pointed in, lying leg curl, calves (2 exercises, 8-12 reps, 4 sets), running
off
shoulders - felt like they were being overtrained and I was getting pains in my shoulders so I started working them occasionally. 3 exercises 8-12 reps

I think that's it... I have made many improvements by working out with less sets. My chest has made many improvements, but not the middle or upper part of my chest. help please. I want to build bigger triceps, better peaked biceps, inner and upper chest, bigger legs, and i want to improve my x-frame

[AdamGH]

Give chest its own day. So you can put everything into it. 12-15 sets including warm up sets.

Flat bb bench: 5 sets 8-10 reps - heavy! get spotter if you can.

incline dumbbell: 4 sets 8-10 reps - heavy! by time your done with these you wont have energy for dips

Wide grip dips: 4 sets to failure, you will have massive pump by the end.


give that a shot for like 4-6 weeks and see if it helps.


workout split:

chest/triceps
shoulders/ abs
back/biceps
legs/abs

[AdamGH]

squats for the legs are good man, but make sure you are pushing yourself hard but with good form. got to toe the line... heavy as possible. also add in 4 sets of heavy dumbbell lunges after your squats. youll be crying

[AdamGH]

I am having a horrible time improving my inner chest. I can't for the life of me get my chest to bridge my collar bone. My chest looks boney and not very well developed. I can't get my inner and upper chest to make improvements. I believe that I was overtraining. Here's my info... any ideas? (Rowland?)
150lbs 5'8" bodyfat around 8% probably 6k calories a day, 1.5 grams of protein per pound of bodyweight. It is impossible for me to gain weight. I have cycled and I have not gained a pound.
old split
chest - incline, flat, decline all 3 sets, 6-10 reps
off
back - traps, deadlifts, lat pulldown(drop set), rows, reverse flyes (whatever they're called)
off
shoulders - raises, press, rotator cuff
arms - hammer curls, preacher, palm down (reverse curls?), tricep pushdown, dips, tricep extension, forearms
legs - squats, extension, calves (2 exercises), lunges
off
Repeat from beginning

New Routine
back and chest - pull ups (10-12 reps/ 3 sets), lat pulldown, deadlift, wide grip rows; incline press db, flat or decline press bb, flyes (6 sets, 12 reps)
off
arms - hammer, preacher, limited range of motion curl, forearms; overhead tricep extension, close grip press, dips
off
legs - squats (8-12 reps/ 4 sets), leg extension with toes pointed in, lying leg curl, calves (2 exercises, 8-12 reps, 4 sets), running
off
shoulders - felt like they were being overtrained and I was getting pains in my shoulders so I started working them occasionally. 3 exercises 8-12 reps

I think that's it... I have made many improvements by working out with less sets. My chest has made many improvements, but not the middle or upper part of my chest. help please. I want to build bigger triceps, better peaked biceps, inner and upper chest, bigger legs, and i want to improve my x-frame

also remember genetics can be a bitch. work your ass off for sure but realize your limitations. For me for example Ill never have that full looking chest. i have big space in the middle. So my chest keeps getting bigger and bigger but never fills the middle. you cant correct how the muscle attaches to the bone.

[Twist]

story of my life... or atleast my muscle. I have shit genetics

[helium3]

I am having a horrible time improving my inner chest. I can't for the life of me get my chest to bridge my collar bone. My chest looks boney and not very well developed. I can't get my inner and upper chest to make improvements. I believe that I was overtraining. Here's my info... any ideas? (Rowland?)
150lbs 5'8" bodyfat around 8% probably 6k calories a day, 1.5 grams of protein per pound of bodyweight. It is impossible for me to gain weight. I have cycled and I have not gained a pound.
old split
chest - incline, flat, decline all 3 sets, 6-10 reps
off
back - traps, deadlifts, lat pulldown(drop set), rows, reverse flyes (whatever they're called)
off
shoulders - raises, press, rotator cuff
arms - hammer curls, preacher, palm down (reverse curls?), tricep pushdown, dips, tricep extension, forearms
legs - squats, extension, calves (2 exercises), lunges
off
Repeat from beginning

New Routine
back and chest - pull ups (10-12 reps/ 3 sets), lat pulldown, deadlift, wide grip rows; incline press db, flat or decline press bb, flyes (6 sets, 12 reps)
off
arms - hammer, preacher, limited range of motion curl, forearms; overhead tricep extension, close grip press, dips
off
legs - squats (8-12 reps/ 4 sets), leg extension with toes pointed in, lying leg curl, calves (2 exercises, 8-12 reps, 4 sets), running
off
shoulders - felt like they were being overtrained and I was getting pains in my shoulders so I started working them occasionally. 3 exercises 8-12 reps

I think that's it... I have made many improvements by working out with less sets. My chest has made many improvements, but not the middle or upper part of my chest. help please. I want to build bigger triceps, better peaked biceps, inner and upper chest, bigger legs, and i want to improve my x-frame

Dips,dips,dips and more dips with a side order of weighted dips. your chest will explode if your diet and rest is adequate.