Anybody has a muscle group that just won't grow?

[Bodybuilder26]

I understand that genetics does play a role in muscle growth, muscle shape/bellies. My chest just won't grow and I have tried a lot of different exercises and I do have that muscle-mind connection but it just won't grow and as a natural I have a feeling that it is time to become enhanced so I can see more improvement. Now my calves are a whole different story, I hardly work them out and they measure at 17.5 inches and are semi-vascular; now I'm around 5 foot 7-8 inches and weight around 200. I got big arms/forearms/legs/back but my chest just won't grow. anybody have any problems with muscle groups not responding to training, I've tried going light and focusing more and I do get a good pump but I just want a more round and full chest which I understand that comes from genetics.

 

[DrinkFlintWater]

Cock & forearms

 

[Bodybuilder26]

Cock & forearms

well those two go very handy together

 

[Bodybuilder26]

well those two go very handy together

I don’t have any problems in those departments, they’re both thick

 

[CrispyRockClimber]

John Meadows hands down, has some of the best videos covering chest check him out.

 

[eery]

have you tried doing more or less volume on them and seeing if it has any effect? increase frequency to allow more volume and quality work for example, and do exercises you can connect well with and really load the muscle well.

Could also be that you are doing too much and its not allowing proper recovery between workouts, hard to say without knowing how you program your training.

Another tip is to figure out how you can make the most out of every single rep to get the most out of every rep/set. Learn good cues and how to setup yourself to make the muscle take the most of the load.

Then you have more specialization like mike israetel talks about here:

 

[Silentlemon1011]

Yeah, everyone has a few body parts that refuse to grow unless you pay special attention.

Glutes for me, which is a pain in the ass to superset.
Forearms, but because forearms give me a lot of pain, so I avoid too much intensity.

 

[bob357sig]

Like you touched on OP, genetics play a huge roll but truth be told: most of the big “barrel chested” dudes I have come across through the years all did a lot of good old flat barbell bench. Me personally, my chest got stagnant doing mostly presses, started growing again when I incorporated dumbell fly’s “wich I really don’t like” but they work.

 

[Perrin Aybara]

Glutes for me, which is a pain in the ass to superset.

Run a fairly heavy resistance band across the bottom of a squat rack and grab a yoga mat to fold and lay across your lap. I'd say start with around a 60-80lb dumbbell and work your way up. Don't really need to go super heavy on these, I think around 130lbs was the highest I ever went on them. Lay down and put the band right across your hips, roll the dumbbell up onto your lap on top of the folded mat. Do 3 sets of 30 reps glute bridges with the dumbbell and against the resistance band really focusing on your glutes at the top like you're locking out a heavy deadlift. The last five reps really pause at the top for a few seconds.

You'll have to play around with your foot position a little to get where you'll feel it the most. Do this 2x a week for a couple months and you'll see a big difference. It helped bring my sumo deadlift up and I noticed quite a bit of hypertrophy too. You'll get some weird looks, but when you deadlift their big three total who cares.

 

[Bodybuilder26]

Run a fairly heavy resistance band across the bottom of a squat rack and grab a yoga mat to fold and lay across your lap. I'd say start with around a 60-80lb dumbbell and work your way up. Don't really need to go super heavy on these, I think around 130lbs was the highest I ever went on them. Lay down and put the band right across your hips, roll the dumbbell up onto your lap on top of the folded mat. Do 3 sets of 30 reps glute bridges with the dumbbell and against the resistance band really focusing on your glutes at the top like you're locking out a heavy deadlift. The last five reps really pause at the top for a few seconds.

You'll have to play around with your foot position a little to get where you'll feel it the most. Do this 2x a week for a couple months and you'll see a big difference. It helped bring my sumo deadlift up and I noticed quite a bit of hypertrophy too. You'll get some weird looks, but when you deadlift their big three total who cares.

You know I always have wanted to get my hands on some resistance bands and I think I might just get some and do that so I can really try to isolate my chest muscle and get that muscle/mind connection to really hit and build the muscle.

 

[Silentlemon1011]

Run a fairly heavy resistance band across the bottom of a squat rack and grab a yoga mat to fold and lay across your lap. I'd say start with around a 60-80lb dumbbell and work your way up. Don't really need to go super heavy on these, I think around 130lbs was the highest I ever went on them. Lay down and put the band right across your hips, roll the dumbbell up onto your lap on top of the folded mat. Do 3 sets of 30 reps glute bridges with the dumbbell and against the resistance band really focusing on your glutes at the top like you're locking out a heavy deadlift. The last five reps really pause at the top for a few seconds.

You'll have to play around with your foot position a little to get where you'll feel it the most. Do this 2x a week for a couple months and you'll see a big difference. It helped bring my sumo deadlift up and I noticed quite a bit of hypertrophy too. You'll get some weird looks, but when you deadlift their big three total who cares.

Like the sounds of this.
I'm especially excited as my switch to Sumo to showing some nice dividends in my DL.

I'm used to the weird looks already, apparently sweating hard is strange at my gym.

Thanks again brother

 

[Perrin Aybara]

You know I always have wanted to get my hands on some resistance bands and I think I might just get some and do that so I can really try to isolate my chest muscle and get that muscle/mind connection to really hit and build the muscle.

I got mine on sale on Amazon. Canway brand $60 for four pairs, red minis, black small, purple medium, and green large. If you're just gonna start with one pair the minis are the most versatile. Even the small ones are too much for most small muscle groups.

Like the sounds of this.
I'm especially excited as my switch to Sumo to showing some nice dividends in my DL.

I'm used to the weird looks already, apparently sweating hard is strange at my gym.

Thanks again brother

Belt squats in sumo stance too if you have access or can DIY. Good quad and glute gains of those plus the sumo DL carryover.

 

[Jaa0024]

Calves.... forearms.

 

[Silentlemon1011]

I got mine on sale on Amazon. Canway brand $60 for four pairs, red minis, black small, purple medium, and green large. If you're just gonna start with one pair the minis are the most versatile. Even the small ones are too much for most small muscle groups.



Belt squats in sumo stance too if you have access or can DIY. Good quad and glute gains of those plus the sumo DL carryover.

Wish I had access to belt squat, love them so much.
Oh well, I REALLY need to join a PL gym when all this Covid is done

Calves.... forearms.

Having big calves is actually annoying to be honest.

I havnt worked out calves since I was 18.. not once.
Still fucking large and vascular.

It's a little disproportionate to my glutes and to a lesser extent, my hamstrings.

Nice for propelling myself out of the bottom end of a squat though

 

[Bodybuilder26]

Wish I had access to belt squat, love them so much.
Oh well, I REALLY need to join a PL gym when all this Covid is done



Having big calves is actually annoying to be honest.

I havnt worked out calves since I was 18.. not once.
Still fucking large and vascular.

It's a little disproportionate to my glutes and to a lesser extent, my hamstrings.

Nice for propelling myself out of the bottom end of a squat though

Yeah that's how my calves are, big and vascular and sometimes I don't like them lol, probably work them out a few times a year.

 

[bigpoppachump2]

MY MOTHERFUCKING BICEPS!!!!!

 

[Ridethelightningbarefoot]

Fucking delts.. most of all

 

[Millard]

Cock & forearms

The key is to train them together at the same time.

 

[TideGear]

Run a fairly heavy resistance band across the bottom of a squat rack and grab a yoga mat to fold and lay across your lap. I'd say start with around a 60-80lb dumbbell and work your way up. Don't really need to go super heavy on these, I think around 130lbs was the highest I ever went on them. Lay down and put the band right across your hips, roll the dumbbell up onto your lap on top of the folded mat. Do 3 sets of 30 reps glute bridges with the dumbbell and against the resistance band really focusing on your glutes at the top like you're locking out a heavy deadlift. The last five reps really pause at the top for a few seconds.

You'll have to play around with your foot position a little to get where you'll feel it the most. Do this 2x a week for a couple months and you'll see a big difference. It helped bring my sumo deadlift up and I noticed quite a bit of hypertrophy too. You'll get some weird looks, but when you deadlift their big three total who cares.

I've just started doing bridges on a Smith machine. I'd imagine a dumbbell is pretty convenient too. I have patellar tracking and they say weak glutes is the cause. I'm not so sure that's all it is though.

 

[TideGear]

Fucking delts.. most of all

Same here. Doubt I'll ever have those cannonball shoulders