You want a chestthat fills yout-shirt. We understand it. Welcome to the club. But if your breast isn't growing, it can become very frustrating.
You are not alone in this battle either. Everyone wants a physique, that isathletic, strongand the chisel. In other words: a body that lifts well and looks even better. Unfortunately, achieving 'that look' only comes with hard work. There are no shortcuts. It's there, but we don't talk about it or support it.
At least the chest– which consists mainly of pectoralis major and pectoralis minor – is notoriously difficultmuscles to build. But it's not impossible, provided you follow our advice and avoid these silly mistakes.
Check out these five reasons why your breasts aren't bothering youshirttests.
5 reasons why your breasts are not growing
1/ You don't warm up
It's amazing how many people immediately walk into the gym and get really into itpressure bench. Guys, you shouldheat upand a few waves of your arms are not enough.
In 2015, a systematic review of the effects of an upper body warm-up on performance and injuries was publishedBritish Journal of Sports Medicine.A total of 31 studies were reviewed, the results of which show that the dynamics occur under high loadsheat upimproved strength and power performance.
Warm musclesare much moreflexible, has a greater degree ofmobility, can produce a greater amount of explosive force and are less susceptible to injury. Give yourself more time before each session to get the juices flowing. It will make a big difference.
2/ You don't walk slow enough
There's always that one guy in the weight room who looks like he's trying to break a world record for the number of reps done in 30 seconds. And if that's your goalbuild musclethis will contribute little to the process.
To cause significant muscle trauma – and thus signal the rebuilding process – you mustmusclesneed time under stress. Going fast may boost your ego, but it doesn'tgrow your chest. A study published inlogPhysiologyreported that slow lifting movements performed to promote fatigue produce greater increases in muscle speedegg whitesynthesis than the same movement performed quickly.
Many personal trainers adhere to the 2-1-3 method of tempo lifting: 2 seconds on the way up; 1 second pause; and 3 seconds on the way down.
I'm a top dogPT Kemo Marriottpoints out that going too slow can have a negative effect. “There's no need to slow down too muchmuscle activationreduced by up to 36% when training at very slow speeds,” says Marriott. It is possible that this could even be detrimental to growth.”
Do you want to perfect your pace?Maybe it's time to be your own PT.
3/ You're not lifting heavy enough
Let's keep this point simple. If you want to builda set of pecsbeeDwayne Johnsonwould be proud of, then you have to work hard on your muscles. Of course, everyone has their limitations and lifting abilities – and we're not here to judge – although you'll be surprised how fast you can go if you put your mind (and body) to it.
“When you're just starting out, you don't have to puff yourself upmuscles"says Marriott. “Once you can control betterheavy loadswith good form you can think about doing more advanced workouts where you can reach high levels of failure/fatigue. Experiment in the range of 6-12 reps."
Do you have trouble lifting big? Before each set is rotatedthe music onin yourheadphones– a study published inJournal of Strength and Conditioningfound that achievement belowexplosive exerciserises whenlistening to musicwith a center frequency of 130 to 140 – take a few deep breaths and move your arms. Please note: listening to Adele will not have the same effect. Not sure what to lift?Here's our guide.
4/ You don't think like a hitchhiker
While it is still a controversial debate, research is starting to emerge that confirms thismind-muscle connection. It is believed that the more you concentratemuscle you train, the more muscle fibers you can activate.
A recent study published inEuropean Journal of Applied Physiology,found that gym goers improved their performancebench presswhen they focused on using only their chest muscles.
Think about that the next time you're at the gymmuscles work harderwhile you move. Focus on the contraction of the body part as you lift and lower the weight and how strong you feel. It will work. Trust us. Just don't think about it too much. Think about it.
5/ You don't rest enough
Gains are made outside the gym, more often than not, solid sleep with onestomach full of proteins.
Without adequate R&R,your muscleswill never grow. Actually training too hard and too oftenthe same body partcan stunt muscle growth and even break down tissue you've worked so hard to build.
We know it can be tempting to go back to the gym the next day and hit the barbellheavy trainingBut if you're not fully rested and your muscles haven't fully recovered, you could fall victim to overtraining, which can lead to illness and even injury, slowing your gains even further. God loves a trier. But don't try too hard.
Constantly training yourself in the gym without adequate rest will lead to overtraining and burnout. What's the best way to avoid it? A good rule of thumb to follow: wait at least 48 hours after a tough chest workout before training the same muscles again. Simple.
3 Most Effective Ways to Grow an Underdeveloped Chest
1/ Improve your technique
Think of it this way: if you're performing a movement and you can't really feel the muscle that's supposed to be working, chances are it's not working. And that's probably due to poor technique. Simply put, having proper form and doing the simple things well are essential for breast hypertrophy and staying injury free.
If you're unsure how to perform chest exercises correctly, our guide below will help you.
- 13 Best Exercises to Build a Bigger Chest
2/ Change your exercise routine
It's very easy to get stuck in a training rut. And with chest day it is even easier to fall into the trap of couch flying (slope, fall), repeat. Not only is this a bit boring, but chances are if you've been pushing yourself away for the past ten months, your body has probably gotten used to the stimulus. Switching to different variations can be the key to boosting muscle growth.
3/ Make sure you train hard enough
You may think you're pushing yourself to where no one has gone before, but if you're not seeing any gains, take an honest look at the effort you're putting in. Intensity is determined by how close you train to failure and can be calculated using a perceived exertion (RPE) scale. From 1 to 10, where 10 is maximum effort, one is minimum effort, for strength and muscle growth you want to be at an eight out of 10. This means that on one push you can complete two more reps towards the end of the workout. kit with yoursweightaccording to your choice. If you fail with four or five reps left, you're either too tired, you're not resting enough between sets, or the weight is too heavy.
The Best Workouts to Build an Underdeveloped Chest
Now that you know what mistakes you're making, the most effective tips for maximizing chest day, and how to properly perform each chest move, it's time to put it all together and try some of our best chest exercises. Give them a try and watch your breast start to grow:
- The science behind building a bigger chest in 28 days
- Chest building training with body weight only
- Ultimate strength training for the upper body
- 400 rep chest challenge
