Quote:
Originally Posted by deadendstreet
A couple of questions.
I've been skinny-fat most my adult life. I'm currently 6'3 186, after dropping 15 pounds since November. I've been lifting since May, but honestly, IMO it doesn't really show other than some toned muscle. Any way, I still have some chest fat. Some people say it's most likely from lack of muscle and that I should start a lean bulk.
Anyway, any advice to building mass (full body) but especially in the chest area? Also, is there a workout plan you all suggest I use? I don't like working out 3 days a week, I'd prefer 4-5 days if possible. It just helps keep me focused.
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How many times a week are you training chest? What is your current chest regimen? How much protein are you eating every day?
1) Training: Bump up to training chest twice a week if you want to see improvements there. I've seen good improvement doing 4 exercises at 4-6 sets with a weight that I can only squeeze out 4-6 reps before it's too much.
2) I'm in the minority but I really dislike bench for chest. I still do it every couple of weeks as a strength check but I've found more success and enjoyment doing cable and dumbbell. Bench is really brutal on my shoulders so I stick with those two other options primarily. But I like to focus on upper chest one day a week and middle chest the other. So an upper chest day would look like:
Cable (low setting)
Incline DB press
Incline machine press
Decline pushups
Middle chest:
Cable (Middle setting - superman)
Flat bench DB press
Peck deck
Pushups
3) Gotta eat that protein, man. Get you some Quest bars. You can find them at Kroger, GNC, etc. They're around 24g protein, low sugar and only 4 or 5 net carbs. Plus, they're delicious, especially if you heat them up for like 30 seconds.
Other than that you need to be cramming some lean proteins down your throat several times a day. Make you a hearty omelette for breakfast, have some chicken for lunch, protein bar for afternoon snack and a steak for dinner. Then eat some cheese and low carb veggies like asparagus, broccoli and Brussels sprouts.
There's always dirty bulking too, which is just eating tons of calories regardless of what it is. I did it for one season and put on some mass. Only bad thing about that is you have to do a cut at some point (What I'm currently doing) and a restricted diet isn't fun after you come off eating snickers and waffles.