Personal Development for Smart People^TM Forums

MonkeyFace · 08-08-2009, 06:34 PM

Hi everyone.

I'm nearly sixteen years old, and I have practicaly no fat on my upper chest - I can see and feel my ribs. My belly protrudes outwards more than it should with my fat-less chest. it's... well, pathetic. I've tried eating more and doing excercise, but my chest stays the same all the time - I'm always that skinny little dude in the mirror. Does anyone have any advice as to how get a more toned chest, for lack of a better term?

Thanks,

~MonkeyFace.

James81 · 08-08-2009, 07:12 PM

Hit the weights chief. I'm no expert on bulking up, but there are plenty of resources out there for focusing on developing muscle in particular areas. It's just a matter of doing the right training for that area.

Dreamline · 08-08-2009, 07:23 PM

Trying exercise isn't going to cut it.

You have to have a set program, daily, of repetitive sets of multiple techniques. There are many muscles in the chest and arms and back that contribute to looking filled out. I suggest a trainer.

You also may have a congenitally, I hate the word deformed but it's accurate, chest structure which causes the ribs to be very flat in the front to back plane. It makes the belly look bigger even when you aren't fat. The only way around it is to build muscle.

Jennifer

ginkgo · 08-09-2009, 10:33 AM

Your muscles should ache since you are destroying some muscle when you do it right. But then the body rebuilds it to be bigger and stronger. There is that saying-- "no pain, no gain." Working a job is a pain, right? But you gain money.

diggyisking · 08-09-2009, 12:39 PM

Heya!
Dont be too concerned just yet

Youre only 16, youre still growing till at least 19 if not 21.
I suggest eating healthy, vegetables and fruits and lots of lean protein like fish and chicken, and going to gym regularly, say 3-5 times a week. You need to focus on your whole body and not just your chest, but when doing chest do it properly.

Maybe you should also work on doing pushups every day, try building up to doing 50 in a row, do that every day and over a few months you will see some difference!

It wont change overnight!

Peace
Diggy

MonkeyFace · 08-09-2009, 02:32 PM

Hey.

Thanks for your replies. I'll do as suggested. ^^

~MonkeyFace

Charly · 08-11-2009, 12:14 PM

Hello,

I don't quite agree with 3-5 times a week to gain muscle mass. 1-2, intensive, with a high calorie diet, loads of protein and rest well between workouts. Resting is the key.

Drink a lot and make sure you have the whole set of vitamins and omega-3 (sounds pie in the sky but it is necessary for cell construction, and you obviously want to build as many muscle cells as you can).

Bulky muscles are type II (fast twitch). People that have trouble gaining weight have few type II myocytes, so muscle building is slow. But there is no reason you shouldn't make regular progress.

Just keep in mind that people with tons of type II get fat easily, just so you don't wallow in hating your genes

Mind Mentor · 08-12-2009, 12:21 PM

Hey,

Firstly, don't be down so much; you're not the only one with this query.

This clearly means that you're an ectomorph (www.bodybuilderpro.com)which means that you have a slim, thin and small structure. This is not bad but just means that you need more calories and less but intense training.

Hence you need approx 1-1.5grams of protain per pound of bodyweight. So if you're 150 pounds for example; then you need 150-225grams of protein daily. Your proein should be about 25% of daily calories. Your carbohydrates need to be about 50-60%, and about 20% should be your daily fat intake. Also, have a carb drink - easiest is gloucose powder from your local pharmacy in water or juice - before, during AND after your session. Also after your training session, have a protein shake... yes AFTER! Have these calories daily over 6meals and maybe a snack in between somewhere if necessary. The carb and protein drinks DON'T count as meals.

You only need to train 2-3 times per week with each session NO MORE than 45-50mins. YOU DO NOT grow in the gym. As you may have a fast metabolism you need more rest and calories.

Workouts should be heavy weights with low rep and medium rest. They can also be high reps with light weight but with LOW rest. Note the combination and don't get it muddled.

Stick to the core exercises; squats/20-rep squats, deadlifts, bent rows, chin-ups, barbell bench-press, military seated/standing shoulder press, standing barbell curls.

Don't get supplements if you're not eating, sleeping/resting and training enough as they will have little effect in terms of bulking up. Tehy may however help towards getting more cut up, ripped and a bit more powerful in the short-term. If you get your training, food, and rest then you WILL get results.

As long as you have regularly and high calories, this training and rest; you'll grow.

Take care and speak soon,
Regards,
Mind Mentor

agnostic · 08-12-2009, 07:29 PM

Just go to MuscleHack.com. This guy is an ectomorph like you who built a decent physique and has tons of free advice on diet and training. He's been where you are, he is where you want to be and he offers the advice for free. Sorry for the advertising (it's not my site nor am I involved in it), but it doesn't get much better than that. Good luck.

ar81 · 08-12-2009, 07:46 PM

Do not worry about being skinny.
As years pass, you will find yourself agile, able to eat many things you like, while many people can't eat this or that, and people with overweight envy you.

Our media is special to make us feel inadequate, and to program teenagers to make us feel that way too. Accept yourself as you are.

MonkeyFace · 08-13-2009, 09:45 AM

Wow, thanks for all the replies

Since I saw the first few, I have been working out every day lightly, and I have noticed the difference.

Also, agnostic, thanks for the link.

Orecle · 08-13-2009, 10:57 AM

Start doing press ups and crunches every day. yes monday - sunday. do this for at least 8 wks. You will be week at first but your body will adapt. you will be stunned at the difference. also eat at least 5 times a day. eat to see a 1 - 2lb rise on the scale wkly

Groucho · 08-13-2009, 12:07 PM

Mind Mentor practically said it all.

If building muscle is your desire, forget about training everyday. It will only lead to overtraining. Push ups are great for general stamina, and, well, doing bigger number of push-ups.

Just make sure you eat enough and there are no long pauses between meals throughout the day, and there will be progress.

Don´t forget about the water, drink plenty of it...

08-08-2009, 06:34 PM	#1 (permalink)
MonkeyFace Senior Member Join Date: Nov 2008 Posts: 171	I'm so damned skinny! Hi everyone. I'm nearly sixteen years old, and I have practicaly no fat on my upper chest - I can see and feel my ribs. My belly protrudes outwards more than it should with my fat-less chest. it's... well, pathetic. I've tried eating more and doing excercise, but my chest stays the same all the time - I'm always that skinny little dude in the mirror. Does anyone have any advice as to how get a more toned chest, for lack of a better term? Thanks, ~MonkeyFace.

08-12-2009, 12:21 PM	#8 (permalink)
Mind Mentor Junior Member Join Date: Aug 2009 Location: London Posts: 2	Hi dude! Hey, Firstly, don't be down so much; you're not the only one with this query. This clearly means that you're an ectomorph (www.bodybuilderpro.com)which means that you have a slim, thin and small structure. This is not bad but just means that you need more calories and less but intense training. Hence you need approx 1-1.5grams of protain per pound of bodyweight. So if you're 150 pounds for example; then you need 150-225grams of protein daily. Your proein should be about 25% of daily calories. Your carbohydrates need to be about 50-60%, and about 20% should be your daily fat intake. Also, have a carb drink - easiest is gloucose powder from your local pharmacy in water or juice - before, during AND after your session. Also after your training session, have a protein shake... yes AFTER! Have these calories daily over 6meals and maybe a snack in between somewhere if necessary. The carb and protein drinks DON'T count as meals. You only need to train 2-3 times per week with each session NO MORE than 45-50mins. YOU DO NOT grow in the gym. As you may have a fast metabolism you need more rest and calories. Workouts should be heavy weights with low rep and medium rest. They can also be high reps with light weight but with LOW rest. Note the combination and don't get it muddled. Stick to the core exercises; squats/20-rep squats, deadlifts, bent rows, chin-ups, barbell bench-press, military seated/standing shoulder press, standing barbell curls. Don't get supplements if you're not eating, sleeping/resting and training enough as they will have little effect in terms of bulking up. Tehy may however help towards getting more cut up, ripped and a bit more powerful in the short-term. If you get your training, food, and rest then you WILL get results. As long as you have regularly and high calories, this training and rest; you'll grow. Take care and speak soon, Regards, Mind Mentor

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08-08-2009, 07:12 PM	#2 (permalink)
James81 Banned Join Date: Apr 2009 Posts: 12,690	Hit the weights chief. I'm no expert on bulking up, but there are plenty of resources out there for focusing on developing muscle in particular areas. It's just a matter of doing the right training for that area.

08-08-2009, 07:23 PM	#3 (permalink)
Dreamline Banned Join Date: May 2009 Location: Raleigh, NC Posts: 989	Trying exercise isn't going to cut it. You have to have a set program, daily, of repetitive sets of multiple techniques. There are many muscles in the chest and arms and back that contribute to looking filled out. I suggest a trainer. You also may have a congenitally, I hate the word deformed but it's accurate, chest structure which causes the ribs to be very flat in the front to back plane. It makes the belly look bigger even when you aren't fat. The only way around it is to build muscle. Jennifer

08-09-2009, 10:33 AM	#4 (permalink)
ginkgo Banned Join Date: May 2007 Location: Philadelphia, PA, USA Posts: 3,747	Your muscles should ache since you are destroying some muscle when you do it right. But then the body rebuilds it to be bigger and stronger. There is that saying-- "no pain, no gain." Working a job is a pain, right? But you gain money.

08-09-2009, 12:39 PM	#5 (permalink)
diggyisking Junior Member Join Date: Aug 2009 Posts: 11	Heya! Dont be too concerned just yet Youre only 16, youre still growing till at least 19 if not 21. I suggest eating healthy, vegetables and fruits and lots of lean protein like fish and chicken, and going to gym regularly, say 3-5 times a week. You need to focus on your whole body and not just your chest, but when doing chest do it properly. Maybe you should also work on doing pushups every day, try building up to doing 50 in a row, do that every day and over a few months you will see some difference! It wont change overnight! Peace Diggy

08-09-2009, 02:32 PM	#6 (permalink)
MonkeyFace Senior Member Join Date: Nov 2008 Posts: 171	Hey. Thanks for your replies. I'll do as suggested. ^^ ~MonkeyFace

08-11-2009, 12:14 PM	#7 (permalink)
Charly Member Join Date: Aug 2009 Location: Paris, France Posts: 32	Hello, I don't quite agree with 3-5 times a week to gain muscle mass. 1-2, intensive, with a high calorie diet, loads of protein and rest well between workouts. Resting is the key. Drink a lot and make sure you have the whole set of vitamins and omega-3 (sounds pie in the sky but it is necessary for cell construction, and you obviously want to build as many muscle cells as you can). Bulky muscles are type II (fast twitch). People that have trouble gaining weight have few type II myocytes, so muscle building is slow. But there is no reason you shouldn't make regular progress. Just keep in mind that people with tons of type II get fat easily, just so you don't wallow in hating your genes

08-12-2009, 07:29 PM	#9 (permalink)
agnostic Senior Member Join Date: Jun 2007 Posts: 230	Just go to MuscleHack.com. This guy is an ectomorph like you who built a decent physique and has tons of free advice on diet and training. He's been where you are, he is where you want to be and he offers the advice for free. Sorry for the advertising (it's not my site nor am I involved in it), but it doesn't get much better than that. Good luck.

08-12-2009, 07:46 PM	#10 (permalink)
ar81 Family Member Join Date: Aug 2008 Posts: 2,756	Do not worry about being skinny. As years pass, you will find yourself agile, able to eat many things you like, while many people can't eat this or that, and people with overweight envy you. Our media is special to make us feel inadequate, and to program teenagers to make us feel that way too. Accept yourself as you are.

08-13-2009, 09:45 AM	#11 (permalink)
MonkeyFace Senior Member Join Date: Nov 2008 Posts: 171	Wow, thanks for all the replies Since I saw the first few, I have been working out every day lightly, and I have noticed the difference. Also, agnostic, thanks for the link.

08-13-2009, 10:57 AM	#12 (permalink)
Orecle Senior Member Join Date: Mar 2008 Posts: 573	Start doing press ups and crunches every day. yes monday - sunday. do this for at least 8 wks. You will be week at first but your body will adapt. you will be stunned at the difference. also eat at least 5 times a day. eat to see a 1 - 2lb rise on the scale wkly

08-13-2009, 12:07 PM	#13 (permalink)
Groucho Junior Member Join Date: Aug 2009 Location: Europe Posts: 29	Mind Mentor practically said it all. If building muscle is your desire, forget about training everyday. It will only lead to overtraining. Push ups are great for general stamina, and, well, doing bigger number of push-ups. Just make sure you eat enough and there are no long pauses between meals throughout the day, and there will be progress. Don´t forget about the water, drink plenty of it...

Personal Development for Smart PeopleTM Forums

Personal Development for Smart People^TM Forums