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PLEASE HELP ME PUT SOME MUSCLE IN THE MIDDLE OF MY CHEST! (Yes I know I have bad genetics. But what can I do? - Picture below.)
Hello. I am Nambo and I am a bit overweight (33 years old, 5' 8", 185). I am brand new to training. I am not a strong person by nature. This is my first time working on my upper body. Due to tennis elbow, I am currently not able to do free weights so I am restricted to machines. My current one-rep bench press max is 230lbs. Normally, I am doing inclines. I start with 170 and do twelve reps. I then go to 175 and do 8 reps. Then I go to 170 and do five. I repeat. Then... I continue with 5's until I get to 200. I continue with the sets at 200 to failure. (Max one-rep = 230) I do these every other day. Each time I alternate between flat bench and incline. Afterwards, I always do hundreds of fly's in the pool after I do breast stroke cardio.
I am a teacher and trying to get in good shape by the time school starts, which is roughly six weeks from now. Getting rid of a slight gut and chest flab are my priorities. I will work on abs later. Right now, I just want to look good in my shirts. My biggest issue is my sternum area or "inner pecs." I have read over and over that you can't easily build there and I accept that. I just want to know if anyone can help me make that area look less obvious. Yes... I know I need to lose weight. I am doing cardio ever day; very light cardio on lifting days and heavier on non-lifting days. I want to know specifically about the lifting. Anyone with a similar past experience? Can any professionals look at my picture and tell me that I am just out of luck here? Please reply!
First of all, Bro, you can't build muscle where there is none. That area around your sternum will never "fill in" because there's nothing there. What you CAN DO is build up the pectoral muscles with bench and incline Barbell amd dumbell presses, dumbell flyes, and a little patience. Working pecs once or twice a week maximum is enough to build plenty of size in a reasonable time period, but every other day is over-doing it a bit.
I would hit the Weights 3 days a week.
Two Upper Body Days..
Chest/Back= Do a Push Pull... Super set a Chest exercise with a Back
Arms/Shoulders = Super set Biceps with Triceps. For Shoudlers Focus on Rear and Sides.
Legs = Make sure you Squat on this day.
Workouts should last around 45min or so.
As for Cardio. If your diet is in check. You can do less. But I would for you. Since you have a 6 week goal... 30min in the Morning on a Empty or light breakfast. Then another 30min after your workout. No more then 6 days a week. You need at least 1 day off of everything to recover and regroup. After your 6 weeks.
Take a week off. You will be busy with school starting anyway. Come back on here post up new pic, How you feel, Weight and so on.
Use Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com and plug in these Numbers. 1800 Calories, 75g Carbs, 170g Protein... twice a week on non-lifting days. Drop your carbs to 30g.
Don't eat back your Calories. (For now) You will need eat as much food as possible to fit those numbers. 170g of Protein with only 1800 Calories. Means Healthy choices.
You could lose 15lbs by the time school started.
Once you get your Weight down. Your Chest will look like it's more centered. What your seeing is fat tissue. I'm the same height and close to the same weight has you. I'm sitting at 185 or so right now...
You can follow my Workout and Food log here for ideas.
Good post Ramrod.
Nambo, doing chest every other day is not gonna make it grow, in fact it can delay progress because of over training. Especially in your 30's recovery time takes a lil longer compared to your early to mid 20's. Keep us posted how it goes.
Solid advice there for you. I would also focus on diet. If you are trying to build muscle mass or reduce body fat, proper nutrition is key for either goal.
Start tracking your calories and get your meal plans together. There is lots of great info on nutrition here and other forums, you just have to see what works best for you...everyones nutrition needs vary.
Considering that you are just starting out, you will be surprised what you can accomplish in a few short months.
Be sure to ask questions as you need and search through the forum. Knowledge is power... You already know this, being a teacher
Best of luck and keep us posted on your progress.
Ramrod hit it on the head.
Why put a time frame on it.start training and eating clean with cardio and change your physic and once you start seeing changes you won't want to go back.it becames a life style change.the guys on this forum know there shit and pick there brains for advice.some people get quicker results than others.it might take you longer but you will see change if you are dedicated to it.good luck
Thanks for the advice, Guys. I have a beach vacation in Asia coming up at Chrstmas and New Years 2013. I just want to be presentable and feel great.
Your metabolism, daily routine from wake up to bedtime, How much sleep you get, what you eat, when and how much you eat, how you train, what you train with and everything else really plays a role in your physique, Dont focus on genetics. They play a role but you wont know what that role is until you are at a point where your muscle growth yields. By the time december roles around you can be 165 175 lean. Your max is not important right now. 230 is great for someone that has never trained at your height and weight bro. Dont get down on yourself just hit the gym and have a routine down for training and your diet. You can not half ass this or it does not work. Just a word of advice. Respectfully,Wake
Thanks, Wake. I am 110 percent motivated. I just have this bad daydream that I am going to reach some kind of a ceiling and be stuck with that empty triangle over my sternum. I am working with whey and casein now to encourage growth and to keep me feeling nice and nourished at all times, along with plenty of water. I am starting up this week with Keto 7 and arginine. I am definitely not messin' around. It could be worse.. I could be 285! And no... who cares about my "max." I just want PROGRESS! I hope I am not overdoing with cardio. I hear that too much cardio can interfere with gains but I have a hard time believe that. I am currently 24 percent body fat. I figure that while doing cardio, I will take energy away from stored fat before muscle.
dumbells, dumbells, dumbells...incline-flat and decline