A few pics

[Bananaman]

Just posting a few pics to get some advice. Been training for about two years now and really struggling getting a chest.

sorry about the quality.

[Luffers]

Nice v-taper mate, what does your routine look like ?

[Bananaman]

At the moment im working out four times a week doing each body part twice in the week. Ive recently started doing high reps for two days low reps on the other two and see how it goes. Ive tried training one part a week but never feel any gains. Thanks for your coment.

[Canuck Singh]

The training is defo paying off, just need to keep continuing. Chest shape, like the shape of any other muscle is largely determined by genetics, nonetheless the more strength the more muscle in any given muscle group, so keep a hammerin' dem weights.

Perhaps you could post your routine and diet in detail here:

[Luffers]

In regards to your chest, are you using correct form, are you using enough weight and striving to add at least a couple of pounds to the bar each week ? Are you giving yourself enough time to recover and grow inbetween workouts ?

Some people try to add 10kg to the bar week by week, by doing so you aren't giving your body enough time to adapt and grow.

Little and often weight increments is the way to go, soon enough you will have added 30-40 pounds to your bench.

[Bananaman]

Chest form is deffinatly better doing more reps less weight. Often use dumbells for chest so probably can be a bit wobely as theres no one to spot you with barbell. I think the rest days are going to be the key thing for my chest its just finding what works best. Ive always had bad stature with my shoulders leaning forward and they always seem to come into play first.

[tru]

Post your complete routine up my friend

[Bananaman]

Monday chest/back
flat bench dumbell press 3x20
dumbell flys 3x20
dip machine 3x20

3x20 seated pulldowns cable machine
3x20 dont know what its called/ like a barbell on the floor with weight plates on end close grip


Tuesday arms/shoulders
dumbell shoulder press 3x20
front raises 3x20
side raises bent over 3x20

olmypic bar curls/ as many as i can 3 sets
hammer curls 3x20
various tricep exercises/dont know some of names
dip machine again but sitting back for triceps 3x20

I then have two days rest before doing a similar two days with low reps 3x8

I have only recently started with more reps on the first two days as i used to do exactly the same workout twice a week. There are no leg exercises done as the gym doesnt cater very well for them. Will be joining the new JJB gym next month so hope to incoporate some.

I cycle to work every day and sometimes do HIT after workouts.

[Canuck Singh]

Bananamanaman, may I ask why you complete 20 reps each exercise, and what your goals are?

Additionally, do you train lower body at all? Do you wish to?

[Luffers]

I think it could be time for a new routine maybe PPL (push, pull, legs)

If you stay with this routine though I would suggest doing your heavy training before the lighter stuff for the simple reason that you will be more rested from the weekend ready to hit it hard.

Also I'd lower your reps to 15.

Have you been training this way for the past 2 years ?