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

What makes you Grow?

“How Squats & Deadlifts can make your whole body grow…”

Not only did the top bodybuilders of the past – men like John Grimek, Steve Reeves, Bill Pearl and Reg Park – have incredibly muscular physiques, they were also very strong. In fact, many of them competed in strength contests before making the switch to bodybuilders. One of the reasons they were so strong is because they relied heavily on compound exercises in their workouts. By compound exercises, I mean movements that involve lots of different muscles, such as the deadlift or squat. They were convinced these exercises stimulated growth in the entire body, and not just the muscle groups they were training. And it’s only in the last decade or so that exercise science has confirmed that compound movements do have the potential to increase muscle size throughout the whole body. Here’s how: Studies show that doing squats, bench presses or deadlifts increase levels of testosterone and growth hormone to a greater extent than doing biceps curls or triceps pushdowns. Scientists agree that testosterone is one of nature’s most powerful muscle building hormone. Testosterone tells your muscle cells to absorb more protein, leading to more muscle size and strength.

Squats & Deadlift

Before attempting to carry out any explosive, heavy or general workout, it is imperative that the body has been warmed up thoroughly and stretched prior to heavy lifting. When carrying out exercises such as the Deadlift and the Squat, special attention should be paid to the lower back. As well as warming up and stretching, it may be advisable to practice and simulate the activity to follow.

Squats 4 sets x 6-15 reps
Deadlifts 4 sets x 6-15 reps

Squat

Having perfect execution and technique will reward you with all the size and gains that you need, however incorporate incorrect and bad postural technique and undoubtedly you will suffer the painful embarrassment off being stretchered of the Gym floor.

Insure that the barbell is position and sat comfortably on the traps, tilt your pelvis out, and ensure that your feet are positioned slightly wider than shoulder width apart. The aim is to squat down at a 90 degree angle without allowing your knees to go over your toes. Once you have achieved this position push from the heels, hamstrings, glutes (bottom) and return to the starting position. Ensure that all movement is fully controlled and execution is perfect.

Deadlifts

Grip the barbell which will be positioned by your feet at shoulder width apart and kneel down as if you are performing a squat. Keeping a neutral spine (tilt pelvis out), throughout the movement.
You will begin the lift by pushing from the heels, hamstrings and glutes (bottom) and execute in a standing position. Once executed you will return to the starting position (returning slowly) and repeat the movement.

Always consult your GP prior to carrying out any exercise or dietary program. If you experience dizziness, pain or discomfort during exercise, stop immediately and consult your GP.