kids that bench less than I do have bigger pecs. What should I do to increase bulk?

Question

I'm 19, and my weight ranges from 175 to 180. My 1RM for flat bench is about 260, incline is 230. I eat well and work on my chest once a week. I do flat bench, dumbbell bench press, incline, dumbbell flyes, and cable cross over. I usually do 4 sets of 6-7 reps for each exercise. I am, however, quite envious of an acquaintance (not really a friend) who weighs about the same as I do but benches 185 at most. His pecs have a larger volume than mine. He may be genetically gifted, but I am so jealous. I am wondering 1) if it's all about genetics 2) what I should do to increase the volume of my chest. My mom has always had small breasts, so I wonder if I was born with a gene that prevents chest development.

Answer 1

lower your weight a little and up your reps a ton and do it every other day. also make sure you have enough protein to rebuild the muscle

Answer 2

Once a week is not often enough to see good benefit. You are losing muscle in between workouts. Work each muscle group you work on either every other day or every two days at minimum.

For bulking you do not want 4 sets. You want to push as much weight as possible a few times. If you can do 4 sets you need heavier weight and work for failure. Females breasts and guys pecs are two different genetic issues, and while you may not be gifted in teh pec size area, the best you can do for bulking that mass is few reps with as much weight as you can safely muster. That's how to grow sheer mass.

Answer 3

Whats his rep range? You didnt specify. Sure genetics means a ton but generally lower reps builds power and higher reps builds size. 6-7 reps is the high end of power training. Mix up your routine a bit by going 15-12-10-7-5. You can also try doing a heavy exercise one week and then a light one the next. Ex. Heavy bench, light inline. Next week. Light bench, heavy incline.

Answer 4

It could be all genetics. So eat lots of meat full of protein. try some supplements as well. But make sure to read the labels and even ask a physician if those stuff are good for you. And maybe, it wouldn't hurt to try if you lower the amount of weight you lift on your chest exercises but add up on the reps. He does lift lower weights than you. try something that he's doing

Answer 5

Well about your mom breasts are made up of fat not muscle so it doesnt actually matter and it is most likely the way he works out i know tons of guys that have a bigger chest than me and can only bench press 200 pounds compared to my 285 i work out for power instead of mass which is what it is

Answer 6

it does have to do with genetics, though 1 time a week for chest is not enough - try 2 & use lighter weights, reps 8-12 sets 4 you are bodybuilding not power lifting.

Answer 7

Hay, thats a sturdy element, it sucks to seem all bulked out, in basic terms get decrease, you will possibly nicely be very almost, if no longer as stable in some areas, as everyone else, yet youll be speedier and extra flexable nevertheless.

Answer 8

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Answer 9

it is genetics a bit but I would concentrate on your form more. Try using your actual pec muscle and not your tris and shoulders.

Answer 10

you need to work on your mind-muscle connection. practice flexing in the mirror to learn how to better control your muscles. this is how you learn to really use the target muscles to move the load during the movement