getting bigger but toned
Discussion
after some advice really,
started going to the gym 4 times a week 2 and a bit months ago, ive noticed a big difference in my arms and abs but the chest is nowhere near as improved, well strength wise it is but not in size.
ive put on 4 kgs since starting and im at 80kgs at the moment, im 6'3'' by the way.
whats the best way to build the size of chest muscle and get up to 85kgs at the same time. I am also having a 30g protein shake with full fat milk each day.
cheers
started going to the gym 4 times a week 2 and a bit months ago, ive noticed a big difference in my arms and abs but the chest is nowhere near as improved, well strength wise it is but not in size.
ive put on 4 kgs since starting and im at 80kgs at the moment, im 6'3'' by the way.
whats the best way to build the size of chest muscle and get up to 85kgs at the same time. I am also having a 30g protein shake with full fat milk each day.
cheers
It is difficult to do that and guage what you mean by toned. For that height and weight is sounds like you are quite slim with may be a bit of belly?
An additional shake each day is a good start, but you still need to ensure you are not over eating on junk food or drinking excessively. And if it is size you are after, you need to ensure you are getting plenty of rest and not over training.
In my experience, you would be best to increase mass first by diet and resistance exercise, then you can cut down on fats and maybe calories until you reach the definition you are after. However if you are eating correctly (and it is difficult to maintain consistent quality calorie intake) you *may* gradually tone while increasing mass, but it depends on your body type.
An additional shake each day is a good start, but you still need to ensure you are not over eating on junk food or drinking excessively. And if it is size you are after, you need to ensure you are getting plenty of rest and not over training.
In my experience, you would be best to increase mass first by diet and resistance exercise, then you can cut down on fats and maybe calories until you reach the definition you are after. However if you are eating correctly (and it is difficult to maintain consistent quality calorie intake) you *may* gradually tone while increasing mass, but it depends on your body type.
Your title doesn't match your post. It's very difficult to put on muscle and reduce fat at the same time (some say impossible), and reducing fat is what toned means. I assume you mean simply get bigger and build up your chest, in which case you need to do the basic exercises - squat, deadlift, bench and maybe shoulder press, row and shrugs. These are the big mass builders. Curls, fly, triceps press, etc. all focus on small muscle groups and aren't good for putting on mass. When I trained I made the mistake of doing too much small muscle group work and quickly reached a plateau. When I went back to the basic mass builders (low rep, high weight, very few sets) my chest went from 44 to almost 49 in three years (at 5'8"), so much so that I never train chest and back any more because I'd end up looking like a gorilla.
Well done on your gains, sounds like your progress is coming along nicely. All previous posts have given really good advice, the only thing I would add, is an exercise that has put on masses of muscle (for me anyway) is dips. They really should be included in any serious chest workout.
mcelliott said:
Well done on your gains, sounds like your progress is coming along nicely. All previous posts have given really good advice, the only thing I would add, is an exercise that has put on masses of muscle (for me anyway) is dips. They really should be included in any serious chest workout.
Definitely agree with that, and also push-ups if you're not already doing themI added them to my training, and in the space of a couple of months, noticed slightly more size and much better shape.
Oh, gods! Another protein shake and no clue!
'Definition' is basically calorie starvation and some dehydration. But you cannot do this and build muscle. You'll just confuse the f
k out of yourself.
Are you overweight? Diet.
Do you want more muscle? Exercise those muscles.
Generally? Eat better and move more.
When you've got a bit closer to your goal, start reading.
'Definition' is basically calorie starvation and some dehydration. But you cannot do this and build muscle. You'll just confuse the f
k out of yourself.Are you overweight? Diet.
Do you want more muscle? Exercise those muscles.
Generally? Eat better and move more.
When you've got a bit closer to your goal, start reading.
Brother D said:
It is difficult to do that and guage what you mean by toned. For that height and weight is sounds like you are quite slim with may be a bit of belly?
An additional shake each day is a good start, but you still need to ensure you are not over eating on junk food or drinking excessively. And if it is size you are after, you need to ensure you are getting plenty of rest and not over training.
In my experience, you would be best to increase mass first by diet and resistance exercise, then you can cut down on fats and maybe calories until you reach the definition you are after. However if you are eating correctly (and it is difficult to maintain consistent quality calorie intake) you *may* gradually tone while increasing mass, but it depends on your body type.
no belly im afraid, abs are toned, wel top 4 are!An additional shake each day is a good start, but you still need to ensure you are not over eating on junk food or drinking excessively. And if it is size you are after, you need to ensure you are getting plenty of rest and not over training.
In my experience, you would be best to increase mass first by diet and resistance exercise, then you can cut down on fats and maybe calories until you reach the definition you are after. However if you are eating correctly (and it is difficult to maintain consistent quality calorie intake) you *may* gradually tone while increasing mass, but it depends on your body type.
You need to focus on bench press, incline press and decline press, at least 3 x week and 4 sets of ~ 10 reps to near failure. Plus the right food / shakes whatever to put the weight on.
Flys won't build mass, but useful for toning. Press ups are ok too, but you need to do them until you can't do any more and at least 4 sets in a workout to get results. You'll get fitter doing them, and they'll help your core, but it's quicker to just chuck some weights on a barbell and bench press it.
Flys won't build mass, but useful for toning. Press ups are ok too, but you need to do them until you can't do any more and at least 4 sets in a workout to get results. You'll get fitter doing them, and they'll help your core, but it's quicker to just chuck some weights on a barbell and bench press it.
alfa pint said:
Press ups are ok too, but you need to do them until you can't do any more and at least 4 sets in a workout to get results. You'll get fitter doing them, and they'll help your core, but it's quicker to just chuck some weights on a barbell and bench press it.
Yeah, it's quite easy to do 3 lots of 10.I started using a swiss ball with mine. Started just putting my ankles on it, and then started using my toes. That is really good for core aswell, as your constantly trying to balance yourself.
alfa pint said:
You need to focus on bench press, incline press and decline press, at least 3 x week and 4 sets of ~ 10 reps to near failure. Plus the right food / shakes whatever to put the weight on.
Flys won't build mass, but useful for toning. Press ups are ok too, but you
need to do them until you can't do any more and at least 4 sets in a workout to get results. You'll get fitter doing them, and they'll help your core, but it's quicker to just chuck some weights on a barbell and bench press it.
3 times a week? Even as a hardgainer I reckon that might lead to over training. General consensus is once a week, but obviously everyone reacts differently.Flys won't build mass, but useful for toning. Press ups are ok too, but you
need to do them until you can't do any more and at least 4 sets in a workout to get results. You'll get fitter doing them, and they'll help your core, but it's quicker to just chuck some weights on a barbell and bench press it.
alfa pint said:
You need to focus on bench press, incline press and decline press, at least 3 x week and 4 sets of ~ 10 reps to near failure. Plus the right food / shakes whatever to put the weight on.
Flys won't build mass, but useful for toning. Press ups are ok too, but you need to do them until you can't do any more and at least 4 sets in a workout to get results. You'll get fitter doing them, and they'll help your core, but it's quicker to just chuck some weights on a barbell and bench press it.
Respectfully I agree with all of that.Flys won't build mass, but useful for toning. Press ups are ok too, but you need to do them until you can't do any more and at least 4 sets in a workout to get results. You'll get fitter doing them, and they'll help your core, but it's quicker to just chuck some weights on a barbell and bench press it.
Your chest does not need more than 1 session per week, any more than that and you'll just be training already tired muscles and robbing yourself of any recovery (where the muscle actually grows).
Flies can add mass and no exercise is useful for toning. Toning is a result of low body fat. I can only presume you mean conditioning.
Yikes!
alfa pint said:
You need to focus on bench press, incline press and decline press, at least 3 x week and 4 sets of ~ 10 reps to near failure. Plus the right food / shakes whatever to put the weight on.
Flys won't build mass, but useful for toning. Press ups are ok too, but you need to do them until you can't do any more and at least 4 sets in a workout to get results. You'll get fitter doing them, and they'll help your core, but it's quicker to just chuck some weights on a barbell and bench press it.
There sure is some bullsFlys won't build mass, but useful for toning. Press ups are ok too, but you need to do them until you can't do any more and at least 4 sets in a workout to get results. You'll get fitter doing them, and they'll help your core, but it's quicker to just chuck some weights on a barbell and bench press it.
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