Can’t grow chest

[chway]

So I’ve been going to the gym for a while now and got consistent about 3 months ago but since then I lost all motivation because of some personal stuff and haven’t seen much growth since then. But I have since recovered and am seeking out advice.

I’m seeking advice on how to grow my chest because I feel like that is a weak point on my physique and I’d like to put on some size

I’d also like to discuss my diet and supplements… I took creatine a few months ago for about 4 months (before I was constant) but I noticed absolutely zero changes and came to the conclusion that I might be non responsive and haven’t taken any supplements since then.

I am also vegetarian so I find it extremely difficult to reach my protein goals though I will likely start eating meat soon.

I’ve added a photo of my current physique for any advice to be given

 

[Arsiz]

chest is my weak point

bro u are a beginner everything is a weak point for u but if u want to prioritize chest u need to train the functions of the pec horizontal adduction and shoulder flexion u can do this with a ped deck/fly for adduction, and a 30° incline press/barbell/smith or a low to high fly movement, u will need these 2 exercises do 1 or 2 top sets with a rep range of like 4-8 but it depends, for rest time u gotta experiment but generally 3m works but try 2m and 4m to, and obv if u want to prioritize it put chest training first in the days where u train chest

 

[girlfriendslicer69]

I am also vegetarian

well theres your problem genius

how do you expect to get a primal body if you don't eat primal

 

[chway]

well theres your problem genius

how do you expect to get a primal body if you don't eat primal

Yeah I know, I’ve wanted a o start eating meat for a while now. It my whole family is vegetarian so it’s kinda hard to get

 

[Tyler1]

you need real raw foods and raw milk dumb nigga

You are low T asf obviously

 

[HarmonyHunter]

Yeah I know, I’ve wanted a o start eating meat for a while now. It my whole family is vegetarian so it’s kinda hard to get

if my parents where like this i would run away

 

[chway]

you need real raw foods and raw milk dumb nigga

You are low T asf

I don’t particularly think I’m low T but I know how may gains I could make if I shift my diet so that’s what I’m planning on doing, I have bought some chicken breast for dinner tonight but I’d like to see what other kinds of meat you’d suggest for protein/T maxing

 

[Tyler1]

I don’t particularly think I’m low T but I know how may gains I could make if I shift my diet so that’s what I’m planning on doing, I have bought some chicken breast for dinner tonight but I’d like to see what other kinds of meat you’d suggest for protein/T maxing

You were a vegetarian recently and you eat lean meat

Lean meat = zero animal fat
no animal fats = zero testosterone

Drink raw milk to bulk up and something like tartare or steak tartare that’s my recommendation, just eat generally raw foods but no veggies

 

[idk769876]

You were a vegetarian recently and you eat lean meat

Lean meat = zero animal fat
no animal fats = zero testosterone

Drink raw milk to bulk up and something like tartare or steak tartare that’s my recommendation, just eat generally raw foods but no veggies

OP, listen to him he is very smart.

 

[samgrattlescouilles]

being vegan is stupid af thats why your a low test normie eat meat and carbs and train thats it

 

[chway]

You were a vegetarian recently and you eat lean meat

Lean meat = zero animal fat
no animal fats = zero testosterone

Drink raw milk to bulk up and something like tartare or steak tartare that’s my recommendation, just eat generally raw foods but no veggies

Got it thank you

 

[shngstaaaa107]

First of all, lets see your weight gain over the past few months, and your workout split. We can't really analyze the problem only off eating habits. Even if you were to better, if you just never touched incline bench or flye machine, your chest growth would never start.

 

[elfmaxx]

Yeah I know, I’ve wanted a o start eating meat for a while now. It my whole family is vegetarian so it’s kinda hard to get

namaste

 

[chway]

First of all, lets see your weight gain over the past few months, and your workout split. We can't really analyze the problem only off eating habits. Even if you were to better, if you just never touched incline bench or flye machine, your chest growth would never start.

I recently switched from u/l x ppl to a ppl x Arnold split but to be completely honest I was really inconsistent on ul/ppl but I’m now very motivated in the gym and want to see significant growth.

My u/l x ppl was this:

UPPER


incline barbell press 3x6-8

seated cable fly 2x10-12

weighted pull-up 3x6-8

high cable lateral raise 2x8-10

deficit pendlay row 2x6-8

cable overhead tricep extension 2x8-10

Bayesian bicep curl 2x8-10




LOWER


Lying Leg Curl 2x6-8

Pendulum Squat 3x6-8

Romanian Deadlfit 3x6-8

Leg Extension 2x8-10

Hip Abduction 2x8-10

Standing Calf Raises 3x8-10




PUSH


Incline dumbbell press 3x10

cable lateral raise 2x10-15

machine chest press 2x failure

unilateral tricep extensions 2x15-20

dhandle single arm tricep extension 2x15-20

cable overhead tricep extension 3x12-15

dumbbell overhead press 2x15

high to low fly 2x12






PULL


Close Grip Lat Pulldown: 3x10-15

Chest Supported (Machine) Row2x8-10

Close Grip Cable Row 2x15-20

Reverse Cable Flyes 3x15-20

Shrugs 4x15-20

Ez-Bar Curl 3x10-15

Machine Preacher Curl 3x15-20

keenan flaps 3x15




LEGS


Standing calf raised 2x10

Seated leg curls 3x15

Leg extension 3x15

Squat machine 3x8

Leg press 2x6

Hyper extensions 2x10

 

[chway]

being vegan is stupid af thats why your a low test normie eat meat and carbs and train thats it

Understood. Do you recommend taking any supplements along with this? Zinc, magnesium ect

 

[samgrattlescouilles]

Understood. Do you recommend taking any supplements along with this? Zinc, magnesium ect

Zinc magnesium vitamin d and thats all you need eat a lot of eggs too

 

[thepathsdontremembe]

I am also vegetarian

such a dumbfuck tard

 

[chway]

such a dumbfuck tard

Read the thread dumbass nigga, I bought meat

 

[ILikeNihari123]

So I’ve been going to the gym for a while now and got consistent about 3 months ago but since then I lost all motivation because of some personal stuff and haven’t seen much growth since then. But I have since recovered and am seeking out advice.

I’m seeking advice on how to grow my chest because I feel like that is a weak point on my physique and I’d like to put on some size

I’d also like to discuss my diet and supplements… I took creatine a few months ago for about 4 months (before I was constant) but I noticed absolutely zero changes and came to the conclusion that I might be non responsive and haven’t taken any supplements since then.

I am also vegetarian so I find it extremely difficult to reach my protein goals though I will likely start eating meat soon.

I’ve added a photo of my current physique for any advice to be given

This stuff takes time be patient you'll notice a bit of results in a month stay consistent I'd recommend you start eating meat rn

 

[etrex]

is ppl a good split for beginnerws

 

[Arsiz]

is ppl a good split for beginnerws

depends on u how u plan it but if u do pplx2 it's decent since it's 2x frequency i wouldn't do it tho unless u got 6 days where u can train but with not much time, i'd rather do sum like UL 6 days a week or pplup or anterior posterior x3 this if we talking bout 6/5 days if not fbeod or fb x3/2x are better but it depends on individual training days how u get fatigued and ecc

 

[etrex]

depends on u how u plan it but if u do pplx2 it's decent since it's 2x frequency i wouldn't do it tho unless u got 6 days where u can train but with not much time, i'd rather do sum like UL 6 days a week or pplup or anterior posterior x3 this if we talking bout 6/5 days if not fbeod or fb x3/2x are better but it depends on individual training days how u get fatigued and ecc

should i do legs 2 times a week

 

[Arsiz]

u should train every muscle in your body 2 times a week

should i do legs 2 times a week

even 3 depending on the split

 

[girlfriendslicer69]

Yeah I know, I’ve wanted a o start eating meat for a while now. It my whole family is vegetarian so it’s kinda hard to get

hard to get? is your family seriously forcing you to be vegan?

 

[chway]

u should train every muscle in your body 2 times a week

even 3 depending on the split

yes, 2x frequency is very important and is what you should be aiming for