Q – My chest is much smaller than the rest of my body!

Hi Derrick, my name is Stuart Taylor, I have been bodybuilding for almost 5 years now and I have made really good gains all over but my lagging body part seems to be my chest!…I have gone through almost every chest exercise out there to try and get it in proportion to the rest of my body but can’t seem to do it!

My routine is as followed: I start with the bench press for 4 sets, followed by incline smith press, flat dumbbell press, incline dumbbell press and end with the pec dec.  I do 4 sets on each exercise with a rep range between 6 and 12,  please help. 

Derrick’s Answer…

Hi Stuart,

Your routine actually looks ok, but there is one thing I would change that would probably make all the difference!  but before I get to that let’s quickly run through your current chest training routine.  You are starting off with the bench press which is fine especially as it is the hardest and requires the most energy to get through, However for the sake of trying to improve a lagging body part doing this exercise first is your downfall! 

Let me explain, when you perform the chest press there are 3 sets of muscles all working at the same time throughout this movement.  You have your chest, your front deltoids and your triceps. 

The first muscle groups to exhaust during this exercise is going to be either your shoulders or your triceps as these muscle groups are much smaller than the chest, so at this moment in time your chest has not had much benefit!  To improve lagging body parts you always need to isolate that muscle so you can place more stress on it!  Moving on, you are then going on to the incline chest press, dumbbell flat and incline, again you are exhausting your already tired and fatigued front deltoids and triceps!…the only time you are isolating your chest is right at the end of your workout when you are performing then pec dec! 

My suggestion to you is to do the pec dec at the start of your chest routine!  Pre exaust the chest before you attack any of the heavy compound exercises as your front delts and tricpes will be still be fresh and ready to get down to work.  Be warned you will not lift the same poundage after the pec dec but you will experience deep burning when trying to complete your sets.   Follow this routine for a few weeks and watch the gains!

Derrick Twum
The Secrets of Bodybuilding 2010 - By Derrick Twum

Q – I am skinny and can’t seem to put on any weight!

Hi Derrick, I am 6 foot 3 inches, 24 years old and weigh just 9 stones.  I am really skinny and have always been teased about my body but it has got to a point where I just can’t take it any longer and really need to do something about it.  It’s got so bad that  winter is now my favourite time of year as I can try and hide my body under thick layers of clothing, but with summer I can’t get away with it.  I cannot wear t-shirts without getting stares from people or without my friends making comments….I have tried protein shakes and it didn’t seem to help.  I eat whatever I want and how much I want but still can’t seem to put any weight on.  It is only recently I started going to the gym and I see allot of people lifting heavy weights and looking good.  Do you have any advice for a complete beginner in weight training?

Jamie Beckham

Derrick’s Answer…

Hi Jamie,

Believe me when I say this but how you feel at the moment in regards to joining  a gym and not knowing exactly what to do is how millions of people around the world feel when they first start.  It’s like joining a new school or starting a new job, everyone has there little groups and they are all comfortable with what they are doing because they are in a set routine.  All we need to do is get you going in to a routine too….and I have to say well done in actively doing something about wanting to gain wait….

My suggestion to you is to stick to compound exercises such as the chest press, lat pull down, squats, deadlifts and bent over barbell rows. Now before you ask what are these exercises, I would see a personal trainer at the gym and ask him/her to show you these exercises, start with very light weight and get the technique spot on before even trying to push any heavy weight.  Remember weight training is long term, so don’t try to rush this process as you will only end up with an injury and slow down your progress!
 
When performing squats use your body weight first to get the technique right, with the deadlifts and bent over barbell rows just use a barbell with no added weight.  Let’s build your body’s tolerance to exercise; first before trying to lift heavy weights. 
Don’t forget to include a solid core workout consisting of abs training and lower back exercises, these early years are all about building your foundations!

When it comes to your diet, try to avoid fatty foods, concentrate on protein and plenty of carbs for now to help you gain some weight.  I would suggest you get back on to the protein powders as these will assist you allot more now that you will be weight training!

Derrick Twum
The Secrets of Bodybuilding 2010 - By Derrick Twum