How can I make my boobies bigger?
- Thread starter TehMac
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surfsatwerk
Lifer
- Mar 6, 2008
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BlackTigers
Diamond Member
- Jan 15, 2006
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Eat more.
Incline bench
Decine bench
Dips (lots and lots of weighted dips)
DB bench press gives you a bigger ROM, and more chest involvement in my experience.
Incline bench
Decine bench
Dips (lots and lots of weighted dips)
DB bench press gives you a bigger ROM, and more chest involvement in my experience.
What does your routine look like? Which days do you train? What exercises? How many reps/sets? How much are you lifting? How are you increasing the weight? How is your diet?
- Aug 18, 2006
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I lift around 3-4 days a week.
first day I work on Chest,
the weight room I go to right now only has an incline bench press, and fly machines.
I usually do 4 sets of 10 reps @ ~120 lbs.
Then 3 sets of 15 reps @ 90 ~90 lbs
I recently went from ~110 lbs to 120 lbs in incline benching.
Flies vary. I used to do all flies, but I realized that wasn't all that effective.
2nd day I do: Curls
4 sets of 10 reps with two 40 lb dumbells
3 sets of 15 reps with two 30 lb dumbells
2 sets of 20 with two 25 lb dumbells
And then I also do some other exercise where I bring the dumbells up over my head
3rd day I do:
200 situps divided into 4 sets of 50 reps
work on triceps.
Diet: oatmeal for breakfast with cheese, maybe 2 boiled eggs
lunch is steak with potatoes either fried or mashed
Or, lunch is rice, beans, and hot dogs
Dinner is usually chicken with potatoes with broccoli and carrots
Or a bbq steak, hamburgers, sausage
If I'm hungry before dinner, I occasionally go down to jack n the box and get some beef tacos.
When I get back from working out, I have a supplement of Advanced Whey stuff, around 53 g of Protein claimed in each serving.
The smoothie I make is strawberries, bananas, the supplemental powder, and around 4 cups of 2% Milk
Right now, my gym sucks but it's better than nothing and it's free. So yea. That's why I go there.
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Is this a routine you made up yourself or got from a bodybuilding website/magazine?
And the other days?
Ok, well, that is problem #1. The flat/horizontal bench press is generally a much better exercise for building chest strength/size. The incline bench generally focuses only on the upper parts of the chest and is usually limited by shoulder strength, especially in beginners.
And if you managed to find a gym crappy enough to only have incline benches, it's probably time to find a new gym.
And here is problem #2. You are only benching 120lbs, which is still in beginner territory, so there is no reason to expect a large chest. And you are working in sets of ~10, which is probably the worst choice for building strength or size (see this chart for the effects from different rep ranges).
It sounds like you are still in the beginner stages and don't have a good grasp of the basic principles of weight training, so I strongly recommend you do a beginner routine designed by professionals. The gold standard is the routine in Starting Strength; the book also is the best tutorial I've seen for how to do the exercises. You can also check out the similar Stronglifts 5x5. Both of these routines will most likely build strength and size much faster than what you are doing now.
If you want to add muscle mass, you need to eat a caloric surplus with plenty of protein. If you sit down and calculate how much you are eating, you'll probably find that you are lacking in both.
BlackTigers
Diamond Member
- Jan 15, 2006
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Rippetoes, Stronglifts, or Madcows. Go google any of them, and quit wasting your noob gains on a BB split!
Bench in the lower rep range (5-6) and make sure you increase the weight, ALOT.
My bench went up 55 pounds and two reps, in 7 weeks, just from adding weight each time I touched the bar. Yeah, it's hard sometimes....but push it.
Doing stuff in the 10+ rep range is more for endurance.....this is the exact opposite of what you want.
Bench in the lower rep range (5-6) and make sure you increase the weight, ALOT.
My bench went up 55 pounds and two reps, in 7 weeks, just from adding weight each time I touched the bar. Yeah, it's hard sometimes....but push it.
Doing stuff in the 10+ rep range is more for endurance.....this is the exact opposite of what you want.
Another nomination for Starting Strength. My only dislike of the program is that I didn't learn about it 20 years ago. Highly, highly, highly recommend it.
Suggestions if the gym has no flat benches:
1. use barbell on the floor. Put extra plates under the barbell plates - ideally raise the barbell to the height where it touches your chest when you take a deep breath before lifting, but does not touch your chest when you haven't breathed in. If /when you breath it will be with your arms fully extended. Obviously a bit of a pain to get under.
2. use dumbells on the floor. Harder to add weight because they require more stabilization. But probably better than only doing incline.
3. If you do use the incline, also do dips. Will be harder to add weight progressively like Starting Strength requires.
Suggestions if the gym has no flat benches:
1. use barbell on the floor. Put extra plates under the barbell plates - ideally raise the barbell to the height where it touches your chest when you take a deep breath before lifting, but does not touch your chest when you haven't breathed in. If /when you breath it will be with your arms fully extended. Obviously a bit of a pain to get under.
2. use dumbells on the floor. Harder to add weight because they require more stabilization. But probably better than only doing incline.
3. If you do use the incline, also do dips. Will be harder to add weight progressively like Starting Strength requires.
M0oG0oGaiPan
Diamond Member
- Aug 18, 2006
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Some freebie gym part of a complex.
All the other gyms in my area are either far away and expensive or close and REALLY expensive (~1600 bucks/year)
It's pretty ridiculous. I tried negotiations but they pretty much flatly refused. Assholes.
I'm trying, I have looted the damn house. Other people live in this place too you know.
What's a BB split?
BlackTigers
Diamond Member
- Jan 15, 2006
- 4,491
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Some freebie gym part of a complex.
All the other gyms in my area are either far away and expensive or close and REALLY expensive (~1600 bucks/year)
It's pretty ridiculous. I tried negotiations but they pretty much flatly refused. Assholes.
I'm trying, I have looted the damn house. Other people live in this place too you know.
What's a BB split?
Bodybuilding. You should be doing compound exercises right now.
- Aug 18, 2006
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I googled and and Rippetoes don't work, I dont have a squat thing, google isn't revealing what Madcow is, and stronglifts look appealing, but I dont have any way to do squats.
Next year a gym should open up to me that will have quality stuff.
You don't HAVE to have a barbell with plates to do squats. There are plenty of ways to approximate the squat with dumbbells or even fixed barbells. Not as good as the real thing, but it's the next best.
- Aug 18, 2006
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Gym is free, and I plan on leaving the town I am in by Fall 2010, wherein I will get into a gym for free that actually is good.
But yea, right now I'm just trying to maintain/build muscle bit by bit. Shoulder strength has been limiting, but really, I don't feel like I have been building upper chest strength at all, which was my problem in the first place.
Well, when you get to the new gym, I'd recommend the routines I mentioned before.
In the meantime, do the routines with substitutions for exercise you can't do. For example, if you don't have a squat rack, you can learn to power clean the weight to your shoulders, and do some (relatively light) front squats. Or you could sub in weighted step-ups, weighted lunges or even (occasionally) high rep deadlifts. If you don't have a flat bench, you can alternate weighted dips with overhead press. IMO, that is a better combo than incline press.
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Sadaiyappan
Golden Member
- Nov 29, 2007
- 1,120
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I think the easiest way is to get pregnant. Some womans breasts become larger if they get pregnant right?
- Aug 18, 2006
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Idk, but I think I have been working out my shoulders one way or the other through out all the other working out. The Flies seemed to work my shoulders more than my chest.
Deeko
Lifer
- Jun 16, 2000
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Flies target the pectoralis minor. The part of your chest that connects to your shoulders, basically. It might feel like your shoulders...
OILFIELDTRASH
Lifer
- May 13, 2009
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SociallyChallenged
Elite
- Mar 22, 2002
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Because the load induced on the pecs and triceps in pushups is very low. Small loads induce no or very little hypertrophy.
SearchMaster
Diamond Member
- Jun 6, 2002
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Heh - sometimes when I'm on vacation and don't have access to equipment, I'll have one of my sons (~80 pounds) sit on my back and I'll do pushups. It's probably very poor form but it does workout the arms and shoulders pretty well.
As others have said, 3 keys from my experience.
1. Eat a lot
2. Lift fairly heavy (6-8 rep range)
3. Hit all areas of the chest with incline, flat, and decline benchs
1. Eat a lot
2. Lift fairly heavy (6-8 rep range)
3. Hit all areas of the chest with incline, flat, and decline benchs
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