Whats the best way to increase muscle mass on my chest muscles?

Question

They seem to be staying at a certain size and refusing to get any bigger. I've tried several different approaches but only got minimal results so far. I've been goin to the gym now for 6 months. Dont wanna look like arnie but would like to add maybe 2 inches more

wonderbra ! he he he
ps, ive been doing bench press 3 sets of 10(struggling on last set) same with fly machine and others.

On the machines i do 1 set then increase the weight by 7.5 kgs then te same again on the last set. Been eating alot of fish in the last 3 weeks only. Thinking about tryng those protein shakes too

Answer 1

Find your 5 rep max, the weight that you can only just do 5 reps with. We'll call this 100%. Now, count 4 weights back and do 5 reps of this weight. This is 60%. Then 5 reps of the next weight down, 70%, then 5 of next weight, 80%, 5 of next weight, 90% and finish with 5 reps of your 5 rep max weight 100%. In total 25 reps and you should be feeling it.

Next time in the gym, you're going to push yourself a bit more. Start with 5 reps of your 60% weight, 5 of your 70% weight, 5 of your 80% weight and 5 of your 90% weight. Instead of finishing with your 5 rep max though, go to the next weight down and do 3 reps. This weight can be called 103%.

Next time in gym the cycle starts again. Except the 103% weight now becomes the 100%new 5 rep weight, count back 4 weights and do your 5 reps with this. Call it 60%new (but in fact it is the weight you were doing at 70% last time!). Do 5 reps of the next weight 70%new (ie 80% from last time), 5 of 80%new (90% from last time), 5 of 90%new (this was your previous 5 rep max weight) and finish with 5 reps of 100%new (the one you did 3 reps with last time). This is your new 5 rep max. You have gone up one weight in 2 gym sessions. Keep repeating this procedure, adding more and more weight. In just a few weeks you're chest will be much bigger!!

Also, if you're doing weight training, it is essential you keep the body topped up with protein, otherwise the muscles have no "food" to help them develop. You can buy tubs of protein powder in most health food shops, or can look for better ones on the Internet. A great site is

http://www.lamuscle.com/index.php

Good luck.

Answer 2

1

Answer 3

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Answer 4

You don't say what you have been doing at the gym so it is difficult to say what you should change. Muscle size is dependent on genetic propensity to grow as much as anything else. In general, to make muscles larger, you should do heavy weights (70% to 80% of your 1 time limit) for 5 to 6 reps. Take a one minute rest and do another set. If you are using less weight and more weight that will promote endurance instead of larger muscles. You could also vary your routine. Do dips and slow pushups instead of bench presses for a while. Good luck

Answer 5

I suppose sit ups aren't the best for back, so maybe leg drops would be good for you.
I'd say do as much as you feel you can, that's what I was told when I was doing those sorts of work outs: do it until you can't do it anymore
Sorry I can't give much advice, maybe try a body building forum for info from people who know best (https://tr.im/F608T)

I understand that this seems like a long time, but in 6 months you're gonna be wishing you could get a 6 pack in 1-2 weeks again. Find the motivation and start now - the more you put it off, the harder it becomes to achieve. Good luck!

Answer 6

if you are seeing an increase in muscle mass on other body parts then your caloric intake is sufficient and the problem either lies in your training or recovery

the best way to stimulate any muscle is by using progressive resistance while maintaining proper form. your diet will determine the size of your muscles, so to continually increase muscle mass you must continually increase your caloric intake as the amount of lean body mass that you have increases

dumbbells are the preferred exercise for most if they can not properly contract the pectorals when performing compound exercises. practice flexing to improve the mind-muscle connection

Answer 7

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Answer 8

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Answer 9

Gaining muscle requires that you eat more calories than you burn. For
those with high metabolisms, that may seem impossible, but if you try
a few of these tricks, you'll find that adding calories to your day is
easier than you think:

•Choose calorie-rich foods like granola, bagels, biscuits, avocados,
olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
•Add extra calories to your meals by using milk instead of water for
soups, sauces and hot cereals.
•Sprinkle powdered milk into casseroles.
•Add calorie-rich foods (like avocado, cheese and dressing) to
sandwiches and salads
•Mix beans, meat or cheese into pasta or side dishes
•Snack on yogurt, shakes, crackers and dip
•Keep a food diary for a week or so to get an idea of what you're
eating and where you can add more calories
The trick is to add calories without adding too much saturated fat.
You can also consider downing smoothies or meal replacement shakes in
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Answer 10

shake up your exercise a bit. work out on some muscles for a few days, then stop and work out the others.
peace.