i've been on and off with working out for the past 5 years, but i've always had a similar problem. I have recently begun working out consistently about a month a nd a half ago. I've never seemed to be able to add size to my upper body. It seems no matter how much i bench it seems only my arms and shoulders are getting the workout. Am I not doing enough chest sets or not focusing hard enough??? All advice is welcomed. BTW i usually do 5 sets bench- 12/10/8/6/4 with increasing weights, 3 sets chest fly 12/10/8, 3 sets incline press 12/10/8 and 3 sets decline 12/10/8
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adding weight
- Thread starter matt50
- Start date
I can almost guarantee you that you don't eat enough, sorry to be blunt. Adding size is all about what you eat. You need a surplus of calories, and you need to be eating often. I would aim for 225 grams of protein daily, and slowly increase your caloric intake. Start adding 500 more every day, and once that is easy, gradually add more and so on.
That and you may be overworking your chest, and/or your triceps may be overworked too. Every day you lift, you're hitting your triceps. It's ok to hit the chest a few times per week, but if you do so, you can't be doing the same reps each time, especially down to your 4 rep max each time.
I would go with something like 6 x 4 one day, 2 X 12 another day, and 3 X 8 the last day. OR...make a whole new routine, a well-balanced one, maybe a full-body routine a few times per week.
That and you may be overworking your chest, and/or your triceps may be overworked too. Every day you lift, you're hitting your triceps. It's ok to hit the chest a few times per week, but if you do so, you can't be doing the same reps each time, especially down to your 4 rep max each time.
I would go with something like 6 x 4 one day, 2 X 12 another day, and 3 X 8 the last day. OR...make a whole new routine, a well-balanced one, maybe a full-body routine a few times per week.