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upper chest and biceps

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niv
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2004/02/09 10:59:27 (permalink)
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upper chest and biceps

im having trouble developing the top of my chest and the belly of my biceps any advice would be gr8

diet is not bad around 300g protein over 5-6 meals
200g of carbs(meltodextrin)
560 g of fats.

any specific exercises to isolate the belly of biceps..
ive tried preacher curls concentration curls,dumbells ,barbell.

but biceps remain the same size over last 10 months

chest has shown better growth but slowly
#1

6 Replies Related Threads

    Robert
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    RE: upper chest and biceps 2004/02/09 11:25:50 (permalink)
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    your diet looks good inprinciple. so that leaves two eventualities that could be the root of your problem:
    #1 insufficent rest [that can be sleep, volume or frequency]
    #2 sub-optimal<<read:crappy training program

    some pointers for the future, you CANNOT isolate part of a muscle, they grow as one or not at all. genetics determine shape.

    have you tried chins/pullups?? not only are they a compund exersize, but are also a closed kinetic chain exersize resulting in a higher GH release, and therefore more growth.
    post up your full traiing program for more help.

    rob

    #2
    Cashman
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    RE: upper chest and biceps 2004/02/09 15:11:21 (permalink)
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    Completely agree with Robert except for the diet part.... that looks like a sh*tload of fat to be taking in bro - 560g!!!! That's a over Ib of fat a day. That's over 3500 calories from fat alone? Please tell me that's a typo.... :-)
    #3
    niv
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    RE: upper chest and biceps 2004/02/10 00:14:48 (permalink)
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    sorry yeah it was 50-60g of fat a day.

    preacher curls (3x8)55kg
    barbell(3x6)50kg
    dumbell curls(3x8)whatever i can handle
    hammer curls(3x8) 15kg dumbells on a good day
    #4
    ross20
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    RE: upper chest and biceps 2004/02/10 10:09:14 (permalink)
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    by the looks of it you are overtraining, its an easy thing to do,when i first started at the gym to me more was better so i used to be in there for 2 hours doing every exercise i could think off,lol.suprisingly got hardly any results, then came to this site, read and learned started doing low volume high intensity compound movements and got some great results!dont try and make one muscle group or a part of a muscle group bigger focus on getting ur whole body bigger and they cant fail to grow!how many huge blokes do u see with tiny bi's?none it doesnt happen.have a look at some of the routines posted on this site and im sure u'll get results,good luck!
    #5
    Raptor
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    RE: upper chest and biceps 2004/02/10 12:20:08 (permalink)
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    I dont think your eating enough. 2500cals is not much at all.
    #6
    AUTIGER
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    RE: upper chest and biceps 2004/02/11 18:15:08 (permalink)
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    my chest wasa= always lagging until i dropped below 10% bf. there seemed to be alot of fat stored right under it. as my upper abdominal region dropped my chest stayed the same size. so maybe that is a problem, fat distribution
    #7
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