Increasing Size

[GenuinePL]

I'm 20 years old, 175 lbs 14%bf. My goal is 195 lbs 10bf. The problem is that whatever I do I can't get bigger and wider chest and Back. I tried switching workouts but it's not helping. What do guys have for an advice.

[EXCESS]

List your diet, workout routine and any supplements that you take.

[Big Al]

This normally indicates over-training and a diet which does satisfy your body's Kcal requirements.

[MarkyMark]

Can you see any signs of improvement with what you've been doing?

[bex]

I think your best bet is to go back to basics .
benchpress 12/ 10 /8 /6
squats ::
deadlift ::
Do it three times a week m/w/f
And try to increase the weight each time.

Eat lots..train hard ...and get lots of rest...

[arthurb999]

Originally posted by bexsome
I think your best bet is to go back to basics .
benchpress 12/ 10 /8 /6
squats ::
deadlift ::
Do it three times a week m/w/f
And try to increase the weight each time.

Eat lots..train hard ...and get lots of rest...

You grow when you rest. Do you think this might be a little over training? Bench, squat, deadlift 3* a week?

[bex]

No i dont think you would overtrain with that workout because you are doing less sets per week IE no incline flys ETC.......

Plus i think it is where we all started . You need a good foundation to build on.

[dane26]

if you're having trouble widening out your chest, you may been using too narrow a grip. you should also start concentrating more on your upper chest, since most of your chest width will be located in teh upper chest area.

as for your back, stick with your basic compound movements. heavy BB rows, chins, heavy pull downs, and dumbell or t bar rows.

[Psycoswole]

Bro you need more CALORIES. Simple as that, if you want to be 250 you need to eat like you are 250

[PaPaPumP]

Originally posted by Psycoswole
Bro you need more CALORIES. Simple as that, if you want to be 250 you need to eat like you are 250

All info was good but....

That's all that needed to be said.