Advice regarding vanity.

[dystheria]

So I've been actively practicing a kungfu school for two years now, three times a week, aswell as a proper cardio routine once a week and some basic weight training.
My diet is pretty standard for someone keeping in condition. I have three proper meals a day, i drink one creatine shake a day, I love oats and always have a big bowl to start my day. I'm 21 years old, 5'11" tall, 167lbs in weight and 12.3% BFP.

I'm in pretty basic shape, nothing spectacular. Over the past two years my strength has really improved physically thanks to taking up the martial arts and it takes me far longer to reach exhaustion than it use to. I'm on the steady towards being a fitter person.

Now comes the problem with my vanity. I've tried changing my weight training routine countless times but no matter what I try my hand at my pecs never get any bigger. (sternal, not clavicular, my clavicular heads are like rocks which makes it seem even more out of proportion to me)

I've been told many things, from "DO MORE PUSHUPS!" which proved ineffective as i still can't do many more than 30-35 before I feel totally exhausted so even sets of 20 are out of the picture. Two sets and i'm on my stomach, to "bench/dumbbell presses are the way!" but they've also proved pretty ineffective for me.

SO I GUESS MY QUESTION IS, are pecs just difficult to increase in size?
If you guys need more info on how i attempt to work out my chest (attempt really is the key word there) I'll be glad to give it. I'm not at all going to be surprised if i get told "you're doing it wrong." oh, and thanks in advance.

[compleks]

Are you currently following any weight training routine? If so, please give us some details.

Basically, if you want bigger pecs you need to train for hypertrophy and provide your body with a caloric surplus.
(Translation: Lift heavy shit and eat more)

[dystheria]

Weight training routine is pretty basic. Once a week, regular as clockwork.
I pretty much stick to 15kg dumbells throughout everything I do.
I don't go to a gym, I just have a dumbbell rack and a bench, no such luxury as a decent gym in my hometown in the middle of nowhere, Scotland. ;o

4 sets of 20 reps incline bi-cep dumbbell curls with 15kg each arm and a 30 second rest between set.
3 sets 20 dumbbell presses with 15kg, 30 second rest
4 sets 15 dumbbell bent-over row 15kg, 20 second rest
3 sets 15 dumbbell Tricep extension 10kg, 30 second rest
5 sets 20 weighted crunches 5kg plate on my chest, 20 second rest

And a rough 2-3 minutes between each item in my routine. If I'm still feeling energetic i'll do the routine twice, if I feel a bit off I usually call it a day at one. Usually I find it taking me an hour or so as i don't go at the fastest of paces.

I also practice martial arts every morning, just basic stretches and stancework, usually run through the lianbuquan after breakfast which is a nice basic form. Doubt that should have any effect on anything though.
I drink plenty of water while I work out, haven't tried drinking a shake or such instead of water during workout, I'm not really too aware on the risks of dehydration and such if you drink something other than water.

Hmmm, I eat plenty, not to sure if it's the right stuff.
Breakfast is always a bowl of oats and a glass of milk.
Lunch is always two sandwiches.
Evening meal varies from pasta dishes to full home roasts, i wouldn't say i avoid junk food because every couple of weeks I get lazy and order some chinese take-out or pizza. Ofcourse i'm not looking to become an olympic lifter or such so I hope my diet doesn't need to be 100% strict just for my pecs.

Ehm... dunno what other info i could give you. I only really have the one creatine shake a day, but it's just 25g of flavoured creatine in water. So it's not going to add much to my workout.

[chicanerous]

Vanity is a sin. You should be talking to a priest, not the forum.

[chicanerous]

But, seriously, one possible solution:

1. drop your number of reps down to about 8-12, instead of twenty
2. increase the weight correspondingly such that you either fail or come close to it each set
3. aim for about 30-50 total reps per session
4. rest 1.5-2.5 minutes between sets
5. try to do more weight or more reps every session
6. balance your chest work out with an equal amount of rowing following the same principles
7. work your chest and back three times per week on nonconsecutive days.
8. if you plateau for three sessions in a row (e.g. you can't increase eight or reps), change to a different variation of the exercise
9. every third or fourth week, drop one of your sessions so that you only workout twice that week
10. don't forget to eat

Come back in eight weeks so that I can get mad, criticize this routine I just recommended, and tell you to squat in as many expletives and demeaning turns of phrase as possible.

[dystheria]

Thanks for the advice Chicanerous. I'll try to work out and balance it off with a heavier load as per your suggestion.
I'll be back in eight weeks for you to shout at me and/or thank you again if it's successful at all. ;D

[compleks]

It might help too if you add a chest exercise...

Train your legs too.

[Counterfeit Soda]

You don't have a good chest for two reasons. One, your weight training program is shit. Two, you're 5'11 and 167lbs with 12% bodyfat.

[dystheria]

It might help too if you add a chest exercise...

Train your legs too.
Like adding in pec-fly's or some pullovers and switching the dumbbell presses for bench presses?

You don't have a good chest for two reasons. One, your weight training program is shit. Two, you're 5'11 and 167lbs with 12% bodyfat.
Thanks for the info, I really had no idea. :good:

[Rahf]

The general recommendation seems to be, stick to the heavy exercises and make sure you activate your pecs in them (feet in the air when benching and all those nifty variations).

Dumbbell presses give a good ROM and you also move alot of weight with it. I reckon my three favourite pec-exercises are bench press, dumbbell press and dips. My pectorals are not really up to par though, but that is what I feel works.

[Ashtar]

I am also 21 and 5'11"