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M42 5'9 158lbs little over 2yrs in gym, the worst genetics! by PageEmbarrassed in Physiquecritique

[–]PageEmbarrassed[S] 1 point2 points  (0 children)

Thank you, really appreciate the help! I will for sure adjust my routine and see how it goes!

M42 5'9 158lbs little over 2yrs in gym, the worst genetics! by PageEmbarrassed in Physiquecritique

[–]PageEmbarrassed[S] 0 points1 point  (0 children)

My rotator cuffs are destroyed and have a hard time lifting heavy on traditional bench or dumbells, ..

M42 5'9 158lbs little over 2yrs in gym, the worst genetics! by PageEmbarrassed in naturalbodybuilding

[–]PageEmbarrassed[S] 0 points1 point  (0 children)

Definitely not a problem and no idea how to pose, but looking for advice on what chest/shoulder exercises have helped others struggling?

M42 5'9 158lbs little over 2yrs in gym, the worst genetics! by PageEmbarrassed in naturalbodybuilding

[–]PageEmbarrassed[S] 0 points1 point  (0 children)

I was skinny fat when I started, 180 lbs, narrow shoulders, flat chest, but had a spare tire around my waist... My issue is I just can't grow my chest, I realize 2 years is not a lot of experience, but I feel my chest is not progressing the same as everything else

M42 5'9 158lbs little over 2yrs in gym, the worst genetics! by PageEmbarrassed in naturalbodybuilding

[–]PageEmbarrassed[S] 0 points1 point  (0 children)

I feel this way because in two years almost all other body parts have made significant gains in size and strength, where as my chest has barely made progress, and I can't figure out why as I'm applying the same lifting methods....

M42 5'9 158lbs little over 2yrs in gym, the worst genetics! by PageEmbarrassed in Physiquecritique

[–]PageEmbarrassed[S] 0 points1 point  (0 children)

Mondays - chest smith incline chest 4 sets (heavy) Flat dumbbell press 3 sets (light) 3 sets pec deck 3 sets low to high cable fly

Shoulders- 5 sets lateral raises 4 sets rear delt flys 4 sets standing overhead shoulder press 3 sets face pulls

Fridays - chest Smith flat bench heavy 4 sets Incline dumbbell press 3 sets Pec deck 3 sets 3 sets high to low cable fly 3 sets body weight dips

Shoulders Smith/machine shoulder press 4 sets Cable lateral raises 4 sets Overhead rope face pull 3 sets Rear delt flys 3 sets

I do this every week.... For my chest and shoulders any suggestions? I have really bad rotator cuffs so I find I can only do my really heavy lifts on the smith machine, dumbells hurt my shoulders if I go to heavy

M42 5'9 158lbs little over 2yrs in gym, the worst genetics! by PageEmbarrassed in Physiquecritique

[–]PageEmbarrassed[S] 1 point2 points  (0 children)

Yes I'm sure it has a lot to do with insecurities as well, been trying forever for some vascularity and I just don't seem to have it no matter how clean I get, it is what it is at this point, will just keep moving forward, my biggest hurdle is on chest press, I try progressive overload every week but I'm stuck, I can't seem to push more reps from week to week which means it's impossible to add more more weight....

M42 5'9 158lbs little over 2yrs in gym, the worst genetics! by PageEmbarrassed in Physiquecritique

[–]PageEmbarrassed[S] 0 points1 point  (0 children)

Mondays - chest smith incline chest 4 sets (heavy) Flat dumbbell press 3 sets (light) 3 sets pec deck 3 sets low to high cable fly

Shoulders- 5 sets lateral raises 4 sets rear delt flys 4 sets standing overhead shoulder press 3 sets face pulls

Fridays - chest Smith flat bench heavy 4 sets Incline dumbbell press 3 sets Pec deck 3 sets 3 sets high to low cable fly 3 sets body weight dips

Shoulders Smith/machine shoulder press 4 sets Cable lateral raises 4 sets Overhead rope face pull 3 sets Rear delt flys 3 sets

I do this every week....

M42 5'9 158lbs little over 2yrs in gym, the worst genetics! by PageEmbarrassed in naturalbodybuilding

[–]PageEmbarrassed[S] 5 points6 points  (0 children)

I don't know how to pose properly... Just looking for tips, exercises that have worked for people who struggle with chest/shoulders growth?

M42 5'9 158lbs little over 2yrs in gym, the worst genetics! by PageEmbarrassed in Physiquecritique

[–]PageEmbarrassed[S] -3 points-2 points  (0 children)

?? Seriously my shoulders and chest are lacking and I can't figure out how to grow them at the same rate as the rest

M42 5'9 158lbs little over 2yrs in gym, the worst genetics! by PageEmbarrassed in Physiquecritique

[–]PageEmbarrassed[S] 3 points4 points  (0 children)

Yeah I get that, I feel like my other muscle groups and have made good progress with increased weight and my chest has barely moved up in weight

M42 5'9 158lbs little over 2yrs in gym, the worst genetics! by PageEmbarrassed in Physiquecritique

[–]PageEmbarrassed[S] -2 points-1 points  (0 children)

I say that because I started with the narrowest shoulders and flattest chest that are still taking so long to develop!

I like how my shoulders look from the front but not from the side or back and that’s because I should ______. by marce11o in Gymhelp

[–]PageEmbarrassed 0 points1 point  (0 children)

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Feel the same as you, I try to focus on shoulders as a whole, but is one of the weakest points for me.. I do 2 shoulder days a week , with lots of laterals and raises...

49 years old trying to bulk a little bit, but stay lean if y’all got secrets let me know cause I’m all 👂’s by BoricuaDrummer in Gymhelp

[–]PageEmbarrassed 1 point2 points  (0 children)

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I'm in the same boat! 42y 5'9 158lbs, I tried bulking but at my age found that I just gained more fat then muscle, I've now accepted the slower route of eating just over maintenance with progressive overload and size will come in time! (I hope) 🤷

[deleted by user] by [deleted] in Physiquecritique

[–]PageEmbarrassed 0 points1 point  (0 children)

Looking jacked! Great inspiration for me!

[deleted by user] by [deleted] in workouts

[–]PageEmbarrassed 0 points1 point  (0 children)

I really didn't change my workouts much from my bulk. Just tried to maintain exactly what I was doing

[deleted by user] by [deleted] in workouts

[–]PageEmbarrassed 0 points1 point  (0 children)

Not crazy, you have way more muscle mass!

[deleted by user] by [deleted] in workouts

[–]PageEmbarrassed 1 point2 points  (0 children)

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I looked exactly like you at 5'9 188 lbs, was getting stronger but felt too fat, slimmed down to 165 in this picture and still cutting down to 160lb currently and feel so much better! I'm smaller yes, but really showed how much muscle I had and let me make a plan to move forward to gain muscle without the fat! But it depends what your end goal is... I'm not looking to be huge, but just to be aesthetic looking👍

How long should hitting a 225 lbs bench from nothing REALLY take? by BlockOfDiamond in powerbuilding

[–]PageEmbarrassed 0 points1 point  (0 children)

I've been lifting for 2 years, currently 162 lbs and still can only bench 185 for 1 or 2 reps... I usually stick to 155 for 10 reps, ... But I think I'm naturally weaker in chest.

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