Getting stronger, but no size

[jaym_100]

I can't seem to get my chest any bigger. I've started a new workout. I'm working out upper body monday and thursday and lower body on tuesday and friday. I've gotten considerably stronger, but i'm not seeing much size diffirence in my chest. I am seeing some diffirence in the rest of my body. Any suggestions.

[Steve80]

I have the same problem. I can bench around 300 and my chest is flat. It is annoying.

[GunTotingHipGangster]

a lot of it has to do with genetics

my chest has a lot of mass, my arms don't

can't change your genes...whatchu going to do

[chest6]

a lot of it has to do with genetics

my chest has a lot of mass, my arms don't

can't change your genes...whatchu going to do

yeah same here.

How is your diet?

[GunTotingHipGangster]

yeah same here.

How is your diet?

mine? i dont run a strict diet (counting grams, etc)
meal 1: 1 cup of plain oatmeal, one bagel w/light margarine, one cup of coffee, 16 oz skim milk, protein shake
meal 2: pwo shake
meal 3: 2 large cans of tuna, one apple, 16 oz skim milk
meal 4: (this one varies, but most of the time i do: ) two large chicken breasts foreman style, large can of green beans, apple or pear, 16 oz skim milk
meal 5: 2 lean ham or turkey sandwiches
meal 6: protein shake before bed

[IBdmfkr]

I think he meant JayM100 since this is his thread. But not near enough carbs or fat in that diet you just listed. Way too many supps also.

Jaym, when I first really started hitting my legs it took a good 6months for them to respond to any growth but my strength went up each week. Give it time, once it starts growing it will take off like a weed with the right training/rest/and diet regimen.

[GunTotingHipGangster]

I think he meant JayM100 since this is his thread.

my fault JayM100

[IBdmfkr]

lol, no big deal. Just pointed it out because many ppl get carried away in other's threads. Post your diet in the diet forum for better critiquing. It needs work.

[chest6]

Nah not you, but that diet does need some work

[novastepp]

I can't seem to get my chest any bigger. I've started a new workout. I'm working out upper body monday and thursday and lower body on tuesday and friday. I've gotten considerably stronger, but i'm not seeing much size diffirence in my chest. I am seeing some diffirence in the rest of my body. Any suggestions.

it seemed like for 5 weeks all i could do was add strength and hardly any size. but now at about week 9 i can tell a significant difference from when i started, and strength is still up and going. so in my experience, first come strength, then come size...what does your chest routine look like?

[jaym_100]

Monday
10, 8, 6, 4 reps bench
10, 8, 6, 4 reps incline dumbell
8, 6 reps decline
3 x 10 reps dumbell flys

thursday
10, 8, 6, 4 reps incline dumbell
10, 8, 6, 4 reps flat bench dumbell
8, 6 reps decline
3 x 10 reps incline dumbell flys

[novastepp]

have you tried working chest once a week? it has helped me a ton...
you could substitue dips for sumbell flies, throw in a tricep exercse and call it a day (on your Mon. routine)...

[jaym_100]

Thats what i used to do (chest once a week). Now i work upper body twice a week and lower once or twice a week. I have been seeing great improvement, so i don't want to change anything just yet.

[IBdmfkr]

You're overtraining, try upping the intensity and weight on a oneday/wk routine. I lift 3times/wk with great results.

[catabolic kid]

Work your chest once a week.

Change your routine often, change the sets, reps, volume, intensity.

Be Patient, follow the advice that you are getting from the above posts and keep training, eventually you will see results.

[novastepp]

ok good then, my advice would be to do a routine where one day you did heavy weight and less reps and then a day of lower weight and more reps. and you can alternate between BB and DB if you choose to. my $.02

[catabolic kid]

You're overtraining, try upping the intensity and weight on a oneday/wk routine. I lift 3times/wk with great results.

Push/Pull/Legs....?

This is 3 days a week or eod?

[monstermasss]

different things work for some and not for others but if your ON CYCLE chest trice aweek is fine but change it up one day do free weights heavy and other day do lighter cables ect. by changing intensity your muscles will notice the change. lots of food, aminos, and most important rest!

[IBdmfkr]

Actually EOD
Ex.
Sun OFF
Mon: Chest/calves/tris<--Depends on how I feel
Tues OFF
Wed: Legs
Thurs OFF
Fri: Back, Abs, Bis <---Ditto, usually isolate rear delts every other week.
Sat OFF
Sun REPEAT

I go 2-3wks without working arms/shoulders quite often still gaining size/mass. I do no isolated movements while bulking, strictly compound. I'll do isolated within the 10wks out from contest.

[novastepp]

Actually EOD
Ex.
Sun OFF
Mon: Chest/calves/tris<--Depends on how I feel
Tues OFF
Wed: Legs
Thurs OFF
Fri: Back, Abs, Bis <---Ditto, usually isolate rear delts every other week.
Sat OFF
Sun REPEAT

I go 2-3wks without working arms/shoulders quite often still gaining size/mass. I do no isolated movements while bulking, strictly compound. I'll do isolated within the 10wks out from contest.

when you say you do isolation movements 10 weeks out... do you still do the compound movements? or is your workout just a bunch of isolation movements? just curious as to how you do it...

[monstermasss]

sounds good for you but like i say everyone is different and it seems this dude needs some shock factor? by the way hey IBD when do you do forearms and traps cardio?

[IBdmfkr]

when you say you do isolation movements 10 weeks out... do you still do the compound movements? or is your workout just a bunch of isolation movements? just curious as to how you do it...

Yet to compete as of yet, I will do more trial and error when the time comes. Keep in mind my carbs will be extremely low (for me) within the last 6-8wks so energy will be low and I won't be able to lift with the same intensity. Right now my Deadlift/squat workouts almost floor my ass every week and that's with around 700carbs/day. So imagine me on 200 or so. Not gonna be pretty.

More than likely I will just go with primarily isolated movements atleast 6-8wks out, if you haven't got he size you're looking for by that time, it is too late and it'd be better to wait until the next show. IMO.

I'll keep a log when the time comes. I'll start my dieting around beginning of Sept. Still plenty of bulking to do

MonsterMass: No forearms ever I just don't use straps on back days every once in a while. Traps probably once/month as I work them plenty on back days as well with rows etc... All these muscle groups are tied into your foundation and will get worked when doing heavy Deads/Squats/military/bench etc... This works for "ME", I'd suggest trying different ideas and routines to find one that fits you.

SORRY for Thread hijack, Lets focus on JayM's original post.
Hope my response helped.

[craneboy]

also dont take too long between sets, 1 minute, 1 1/2 max. most people wait too long between sets

[IBdmfkr]

That depends on how heavy I go on the set before. I go by how my body feels, if it needs 3mins then I take 3mins. No set rest time. Especially on leg days.