having hard time bulding chest/back

[smpledude]

i train alot around 6 times a week , i am growing Steadily but when it comes to chest and back doesnt matter how much i train or weight its just not showing any signs of growth for god sake i train legs at best 2/3 times a month and they have more growth than my chest and back, gonna cruise a bit of test till end of the month then ill be doing EQ/TEST/GH to see if it helps me, i never used EQ nor GH before so lets see,
now coming to my question, should i use less weight and try to actually feel and squeeze the muscle i am training for ? or keep pushing weight ?

 

[RockyP]

use less weight and try to actually feel and squeeze the muscle i am training

We've all been there. Just take the opportunity to course correct now and you'll be better for it in 6 to 12 months. I can honestly say that for back and chest especially, lowering the load and learning how to train properly had the most profound effect on my physique. There was a time and place to run the deadlift up to 700 and get the barbell bench movements as heavy as possible, but if you're not a genetic freak in terms of your aesthetics you need to focus on technique. If you have a gym that has good machines that's a huge plus, but you can sculpt your back and chest just fine with a bench, free weights, and cables. Just slow down, keep tension in the muscle.


View: https://youtu.be/EP5NuTLX7fI?si=yXgAG81gC2oUnOmX

 

[craigdt]

Is your gym performance getting better?

 

[smpledude]

Is your gym performance getting better?

Yes, i did bulk for 2 weeks , put around 10/15kg now I am cutting down to 80kg again atm all my numbers are going up able to lift heavier but ye my chest and back not growing at all,

 

[RockyP]

Yes, i did bulk for 2 weeks , put around 10/15kg now I am cutting down to 80kg again atm all my numbers are going up able to lift heavier but ye my chest and back not growing at all,

2 weeks? Even for 2 months 10 to 15 kg is going to be a lot of water and fat. The world is full of obese powerlifters who don't even look like they train. Don't be one of them. You can course correct now. You already know what you have to do, you said it yourself in your original post.

Just today a younger kid was using the low row machine. His back was invisible. He had it loaded to about 200 lbs, was yanking the shit out of it, doing fuck all. When I used it I dropped it to 140 and did 15 reps slow, controlled, and had the tension in my lats the entire time. My back is wide, thick, and vascular. You don't want to be that guy in the first scenario. He's wasting his time, risking injury, and looking like a fool.

 

[smpledude]

2 weeks? Even for 2 months 10 to 15 kg is going to be a lot of water and fat. The world is full of obese powerlifters who don't even look like they train. Don't be one of them. You can course correct now. You already know what you have to do, you said it yourself in your original post.

I didint had bloated face, still had my abs and veins everywhere on forearms and biceps even my clothes size did not change, only used test+NPP was waking up at 3 am and cooking chicken/steak with rice

 

[smpledude]

@RockyP And yes I’ll try that lower weight and focus more on form and try to feel the muscle more , thanks

 

[RockyP]

@RockyP And yes I’ll try that lower weight and focus more on form and try to feel the muscle more , thanks

Check out that video i linked of fitzwater's chest workout. Good tips in there.

As far as back training, YT search Wycked (Mike Van Wyck) he has a lot of good training instruction videos, back especially. There's a reason why a lot of recreational lifters have shitty backs. It's not so straightforward to train properly. But you can do it - the information is all out there.

 

[bob357sig]

When it comes to back, you have to find exercises that work for you. Ones that you can really feel that muscle working. When I was younger I had a shitty back. I was thinking I should just do heavy barbell rows and the typical low pulley cable rows with a close grip. I was just moving the weight, never really felt it working the lats specifically. It wasn’t till I experimented and found that I really felt t-bar rows way better than barbell rows, and medium grip underhand rows on the low pulley really pumped the hell out of my lats, even on the first set. When I could really feel my lats working is when I finally started getting good back and lat development. I do a lot of reverse grip back work now. Really hits the lower lats. I like that look when you can easily see your lats sticking out from your front view. Hope this helps some.

 

[Elektrobot]

i did bulk for 2 weeks

10/15kg

Contractile tissue does not develop that fast, regardless of how much gear you are on.

10kg of contractile tissue would be like stapling 45 steaks to your body.

10 / 15 kg is a big variance. How do you now know the exact number?

If you don't have enough training maturity to know how to train your back or chest.....wtf are you doing using gear?

For back- do pullups. only pullups. Lots of pullups. Do them on bars with all different grips. Do them on gymnastics rings. Do them in every style. Sternum pullups, L-sit pullups, archers, when you cant do any more full reps, jump up and do negatives.

After a few months of that you will learn how to find your back.

For chest- do the same thing with pushups. Learn how to use your pecs and not your shoulders. Learn arm angle, do them incline, do them decline, learn how to make your chest sore from pushups and make it a challenge not to get a shoulder pump from it. Also do bodyweight flys on gymnastic rings.