My rib cage sucks

[LT]

I'm a newbie to this forum but not in the gym 11 years lifting. When I was 18 I weighed 170 now am 31 years old 6'1'' 210 and cannot get any bigger. I work out 4 times a week busting my ass lifting weights and  I know how to work out the right way. I'm on a pretty good diet, protein and supplements and I eat plenty of food during the day maybe even to much now because it's starting to go to my stomach a little.  All the years I have been lifting I think I should be at least 220 pounds. I know the reason why can't get any bigger is because of my fcken rib cage and probably my genetics. I have tried pullovers in the past but didn't really do it consistent. I can't just wear one shirt I always wear a tight tank top or another shirt under the shirt I wear to look bigger. This is BS after all the years I have worked out!

I have done a little bit of research and get mixed answers on pullovers. 

Is it to late for me now to do pull overs and how many times a week, reps should I do?

What can I do about my opening up my ribcage?

Either way I'm going to start back up doing pullovers and maybe I can get lucky in a couple of months

[4thAD]

Come on over to the dark side bro(JK)!

[Mike]

I'm a newbie to this forum but not in the gym 11 years lifting. When I was 18 I weighed 170 now am 31 years old 6'1'' 210 and cannot get any bigger. I work out 4 times a week busting my ass lifting weights and  I know how to work out the right way. I'm on a pretty good diet, protein and supplements and I eat plenty of food during the day maybe even to much now because it's starting to go to my stomach a little.  All the years I have been lifting I think I should be at least 220 pounds. I know the reason why can't get any bigger is because of my fcken rib cage and probably my genetics. I have tried pullovers in the past but didn't really do it consistent. My chest muscles almost looks like fcken bitch tits because of my rib cage. I guess I look ok at the beach but WTF? I can't just wear one shirt I always wear a tight tank top or another shirt under the shirt I wear to look bigger. This is BS after all the years I have worked out!

I have done a little bit of research and get mixed answers on pullovers. 

Is it to late for me now to do pull overs and how many times a week, reps should I do?

What can I do about my opening up my ribcage?

Either way I'm going to start back up doing pullovers and maybe I can get lucky in a couple of months

Pullovers are not the answer, your ribcage has stopped growing.  The miniscule about of mass you would add wouldn't enhance your chest the amount you would want.

How are your leg days going?

[LT]

My legs are pretty strong I have been able to leg press 900 pounds in the past but a little thin below the knees. I work out my calf's like twice a week with a lot of weight to no avail. And why are my calf's thin? BECAUSE OF MY GENETICS once again! But what your saying is if I hit my legs as hard as I possible can I will gain a little more weight and size?

[pumpster]

As mentioned, ribcage isn't the problem. It could be genetics and/or your training.

In terms of training you have to be honest with yourself as to whether you're on an effective program vs. trying something new, and whether you're really bringing the requisitive intensity to the training. A training partner might be part of the answer there, as well as a greater willness to push the intensity, i don't know how you work out.

Having "bitch tits" more likely than not indicates that your diet and/or training's lacking, that kind of layer of fat's not typical of a serious trainee. Nothing to do with ribcage, it simply means you're likely not in shape and are not on the right path regardless of the fact that you think you are.

Pullovers are a great exercise, one of the key lat/serratus developers along with chins/pulldowns and rows of some type. Use them for the beef you can get on the torso, not for "rib cage" development which isn't the problem.

[LT]

Their is no fat on my chest its all muscle and I'm in good shaper I work out hard and DEFINATLY not out of shape 6' 1" 210 I just want to get bigger. I just started taking Nitrix and started changing my work out routine. I go the gym 4 times a week

Monday       Chest-12 sets          
                  Tri-s -9  sets
                  Abs- to failure
                  Cardio- 20 minutes

Tuesday       Legs- 12 sets
                  Shoulders- 9  sets
                  Bi's-   9 sets
                  Abs- to failure
                  Cardio- 20 minutes

Wednesday  OFF



Thursday     Back- 12 sets
                  Tri's- 9  sets
                  Abs- to failure
                  Cardio- 20 minutes
 

Friday          OFF



Saturday     Chest- 12 sets
                 Bi's  - 9  sets
                 Abs- to failure
                 Cardio- 20 minutes

Sunday        OFF

I FIXED MY POST BECAUSE I MADE MISTAKE ON IT!!
 
Then the next week my schedule rotates I work out my legs Monday, and chest goes to Thursday then rotates every week. Now the reason I have Legs with Shoulders together is to work out more muscle groups a week. I used to work out 1 major body part a week but it just doesn't sound like enough. The second time I do a major muscle I change the work out it's not all the same.

If I am doing something wrong here give me some input in how to change my work out to gain more size I would like to here it thanks.

[dontknowit]

It's all about the illusion.

First of all, why do you train twice a week chest and merging a leg and shoulder-workout together? Drop a chest day and train shoulders seperately.
Second, what kind of exercise do you perform for back? A big back does more for your physique than big chest. Buy straps to handle bigger weights, most people have problems with grip. You should be able to BOR over 300 lbs and lever over 400 lbs, work your way slowly up. Weighted pull-ups can also add a lot of mass.

[pumpster]

Their is no fat on my chest its all muscle and I'm in good shaper I work out hard and DEFINATLY not out of shape 6' 1" 210 I just want to get bigger. I just started taking Nitrix and started changing my work out routine. I go the gym 4 times a week

Monday       Chest-40 sets           
                  Tri-s -30 sets
                  Abs- to failure
                  Cardio- 20 minutes

Tuesday       Legs- 40 sets
                  Shoulders- 30 sets
                  Bi's-   30 sets
                  Abs- to failure
                  Cardio- 20 minutes

Wednesday  OFF



Thursday     Back- 40 sets
                  Tri's- 30 sets
                  Abs- to failure
                  Cardio- 20 minutes
 

Friday          OFF



Saturday     Chest- 40 sets
                 Bi's  - 30 sets
                 Abs- to failure
                 Cardio- 20 minutes

Sunday        OFF

Then the next week my schedule rotates I work out my legs Monday, and chest goes to Thursday then rotates every week. Now the reason I have Legs with Shoulders together is to work out more muscle groups a week. I used to work out 1 major body part a week but it just doesn't sound like enough. The second time I do a major muscle I change the work out it's not all the same.

If I am doing something wrong here give me some input in how to change my work out to gain more size I would like to here it thanks.

Is this a joke? 40 sets for chest, 30 for arms? Time to try some new programs, all of which involve radical cutbacks in sets and hopefully, increases in intensity. Try each for 6-8 weeks, see what happens. Take a look at some of the programs on the sticky at the top of the training page.

Some of the programs will involved increased training frequency, to 2-3 times a week per muscle.
 

Don't know about your intensity, ask yourself whether you're pushing the envelope.

[natural al]

Their is no fat on my chest its all muscle and I'm in good shaper I work out hard and DEFINATLY not out of shape 6' 1" 210 I just want to get bigger. I just started taking Nitrix and started changing my work out routine. I go the gym 4 times a week

Monday       Chest-40 sets           
                  Tri-s -30 sets
                  Abs- to failure
                  Cardio- 20 minutes

Tuesday       Legs- 40 sets
                  Shoulders- 30 sets
                  Bi's-   30 sets
                  Abs- to failure
                  Cardio- 20 minutes

Wednesday  OFF



Thursday     Back- 40 sets
                  Tri's- 30 sets
                  Abs- to failure
                  Cardio- 20 minutes
 

Friday          OFF



Saturday     Chest- 40 sets
                 Bi's  - 30 sets
                 Abs- to failure
                 Cardio- 20 minutes

Sunday        OFF

Then the next week my schedule rotates I work out my legs Monday, and chest goes to Thursday then rotates every week. Now the reason I have Legs with Shoulders together is to work out more muscle groups a week. I used to work out 1 major body part a week but it just doesn't sound like enough. The second time I do a major muscle I change the work out it's not all the same.

If I am doing something wrong here give me some input in how to change my work out to gain more size I would like to here it thanks.

holy crap.  I couldn't do 40 sets for anything ever.  that's waaaaaaaaaaaaaaaaaaaaaaa aaaaaaaaaaay to much volume.  Try something that emphasisis more compound movements using heavier weights, like max-ot or even DC training. 

metzer used to say you can work out hard or work out long but you can't work out long and hard.

[4thAD]

This has to be a joke! 30 - 40 sets. Come on man. No wonder your not getting big, your way over working. Come on over to the dark side of Max-OT. Lift heavy heavy heavy! You will get big.

[MidniteRambo]

I know how to work out the right way.

Everyone thinks they know.  But results tell you whether you actually know.  If you're not happy with your results, you need to give up long-held notions which are evidently holding you back.  Of course, pride is a bitch and I've been down that road before.  However, the times that I have let go of what I thought I knew about training right and adopted the thinking of those who knew more have been the times that I've made the most progress.

[LT]

I'm an idiot! I messed up when I explained it last night it was 2:00am I was tired! It's not 40 sets it's more like 12 to 9 sets. I fixed it look at it now please.

[4thAD]

Still 12 sets is way too much bro! Are we really talking reps od SETS??? You are way over working.

[LT]

12 sets is to much? How? I wanted to train either my chest and or back twice a week to bulk up upper body. But if you guys think that's to much than I will go back to my old routine here it is,

Monday                        GIVE OR TAKE OR TAKE SOME REPS

Chest      Barbell flat chest press    10 reps, 8 reps, 6 reps for 3 sets
              Barbell incl. chest press   10 reps, 8,reps, 6 reps for 3 sets
              Cables decline press        10 reps, 8 reps, 6 reps for 3 sets
              Peck- Deck machine         10 reps, 8, reps, 8reps for  3 sets

Tri's        Triceps extension machine 10 reps,10, reps, 8 reps for 3 sets
             Triceps flat bar pull downs 10 reps, 10, reps, 8 reps for 3 sets
             Triceps rope pull downs     10 reps, 10, reps, 8 reps for 3 sets
             Abs 3 sets
             cardio 20 minutes


Tuesday   
 
Legs        Hack squats                  10 reps, 10, reps, 8 reps for 3 sets
              45 degree leg press        10 reps, 10, reps, 8 reps for 3 sets
              Leg extensions machine  10 reps, 10, reps, 8 reps for 3 sets
              Seated leg curl               10 reps, 10, reps, 8 reps for 3 sets
              calves                           10 reps, 10, reps, 8 reps for 3 sets
              calves                           10 reps, 10, reps, 8 reps for 3 sets

Bi's         Dumbbell standing curls  10 reps, 10, reps, 8 reps for 3 sets
              Seated machine curls      10 reps, 10, reps, 8 reps for 3 sets
              Barbell standing curls      10 reps, 10, reps, 8 reps for 3 sets
              Abs 3 sets
              cardio 20 minutes



Wednesday OFF

Thursday 

Back        Lat pulldown (front)       10 reps, 10, reps, 8 reps for 3 sets
              Seated cable row           10 reps, 10, reps, 8 reps for 3 sets
              chin ups                        to failure 3 sets
              Seated machine push back 10 rps, 10 rps, 8 rps for 3 sets

Tri's        Tri's lying extensions      10 reps, 10, reps, 8 reps for 3 sets
             Tri's cable kick-backs      10 reps, 10, reps,8 reps for 3 sets 
             Tri's rope pull downs       10 reps, 10, reps,8 reps for 3 sets
             Abs 3 sets
             cardio 20 minutes


Friday off

Saturday

Shoulders  Smith machine press   10 reps, 10, reps,8 reps for 3 sets 
                Shoulder shrugs          10 reps, 10, reps,8 reps for 3 sets
                front dumbbell raise    10 reps, 10, reps,8 reps for 3 sets 
                Seated machine press  10 reps, 10, reps,8 reps for 3 sets

Bi's          Hammer standing curls  10 reps, 10, reps,8 reps for 3 sets
               Biceps curl machine      10 reps, 10, reps,8 reps for 3 sets 
               One arm cable curl       10 reps, 10, reps,8 reps for 3 sets
               Abs 3 sets
               cardio 20 minutes


Sunday OFF
            
Does this look ok to gain more size? I wanted to get chest or back in their 2 times a week every view weeks. Is working out each major muscle group like chest and back once a week enough to bulk up? Should my work out rotate every week?

If you guys want to see my diet I can post that another day.

The other thing is I work 2nd shift so I wake up around 11:00 am and hit the gym by 12:30 pm and go th sleep around 3:00 am.

[The Heckler]

My chest muscles almost looks like fcken bitch tits because of my rib cage.

I have never laughed so hard in my life as when I read this.

[The.Giant]

Any idea what age your rib cage stops growing?

Cause i'm 22 and have been doing pullovers for a short while now and they really seem to be making a difference.

[pumpster]

Any idea what age your rib cage stops growing?

Cause i'm 22 and have been doing pullovers for a short while now and they really seem to be making a difference.

Rib cage stopped growing a long time ago, plus it's debatable that they really do anything regarding the rib cage at any age. What they do is develop the musculature around the rib cage; they're one of the best for lat & serratus development. Do them in combo with chins/pulldowns & rows. Try them on a decline or using a pullover machine.

[pumpster]

I'm a newbie to this forum but not in the gym 11 years lifting. When I was 18 I weighed 170 now am 31 years old 6'1'' 210 and cannot get any bigger. I work out 4 times a week busting my ass lifting weights and  I know how to work out the right way. I'm on a pretty good diet, protein and supplements and I eat plenty of food during the day maybe even to much now because it's starting to go to my stomach a little.  All the years I have been lifting I think I should be at least 220 pounds. I know the reason why can't get any bigger is because of my fcken rib cage and probably my genetics. I have tried pullovers in the past but didn't really do it consistent. My chest muscles almost looks like fcken bitch tits because of my rib cage. I guess I look ok at the beach but WTF? I can't just wear one shirt I always wear a tight tank top or another shirt under the shirt I wear to look bigger. This is BS after all the years I have worked out!

I have done a little bit of research and get mixed answers on pullovers. 

Is it to late for me now to do pull overs and how many times a week, reps should I do?

What can I do about my opening up my ribcage?

Either way I'm going to start back up doing pullovers and maybe I can get lucky in a couple of months

Try some of the routines listed on the training forum sticky-time to try some new approaches. And change your diet if you have "bitch tits" there's very obviously something wrong there-nothing to do with rib cage! And/or you're not working out hard enough.

How do you "accidentally" type 30 or 40 sets over & over for each part of your workout, when it was nowhere near that?

[LT]

Hey sorry i'm not perfect it was late the other night when I posted 30-40 sets I messed it up it was 9-12 sets. And another thing I bust my ass when I'm at the gym if you read my other posts. I know I work out hard because I feel sore in those muscles most of the time the next day.

[triple_pickle]

dude, your workout sucks.  have a separate leg day, and cut all these sets to 8-12 per bodypart, you're overtrained.

[natural al]

here's what I would do with the chest routine that you posted...first get it out of your head that you have to train a bodypart 2 times a week to make it grow:

Barbell flat chest press    10 reps, 8 reps, 6 reps for 3 sets
              Barbell incl. chest press   10 reps, 8,reps, 6 reps for 3 sets
              Cables decline press        10 reps, 8 reps, 6 reps for 3 sets
              Peck- Deck machine         10 reps, 8, reps, 8reps for  3 sets

here's the first thing I'd consider doing.  flat bench is probably ok, there's nothing wrong with going 10, 8, 6 for 3 total sets.  When you go to the incline just jump right into your heaviest sets for 6 reps, do 2-3 sets.  Muscles grow from overload and look at it this way, you're doing 3 sets, 2 of which are relatively light weight so in essence they are a waste of time.  You'll get more out of it if you go something like this:

Flat Bench-10, 8, 6-last set should be as heavy as you can go, if you get more than 6 reps it's to light.

Incline-at least 2 but not more than 3 sets, heavy as you can go for 6 reps a set.  Take 2-3 minutes of rest between sets but make sure that you are pushing the absolute most weight that you can.

Pec Deck-do the same thing as with the inclines.

heavy weight builds muslce, not volume-that's what I think anyway.  If you do this routine for a couple of weeks and are feeling burnt out, drop the pec decks.

if you want to stick with a traditional chest routine that's what I would do, if not go read up on DC training.

[leonp1981]

Working a bodypart twice a week IMO is unnecessary and can stunt growth by forcing a muscle to work again before it has fully recovered.  Also, with higher volume workouts you are using up to much energy (calories) and will find it difficult to gain weight.


Anyways, here's a possible routine for you, it removes some of the volume you have been doing.  Each bodypart once a week, heavy compound movements.

Day 1 - Chest & Bi's (forearms)            (12 sets chest/8 sets bi's)
Day 2 - Legs (calves & abs)                (15-20 sets total)
Day 3 - REST
Day 4 - Shoulders & Tri's (calves)         (10 sets shoulders/10 sets tri's)
Day 5 - Back (calves & abs)                (12-16 sets total)

You can switch things around a bit as well.  Keep legs and back where they are, but do maybe chest & tri's/shoulders & bi's one week, or chest & shoulders/arms another.  Stick to heavy compound movements, reps 6-12, and you'll be in and out in under an hour.  Rest 2 mins between exercises, and 1 min between sets.  (The number of sets given is for the main bodyparts, abs calves and forearms are extra.)

Anyways, just another option for you.

[pumpster]

Working a bodypart twice a week IMO is unnecessary and can stunt growth by forcing a muscle to work again before it has fully recovered. 

There's no way it takes a week to recover; no one wants to admit that HIT which most don't like is responsible for this idea of long periods of rest between workouts. Plenty of great BBs have and continue to train twice or thrice weekly with no problem and excellent results.

[AVBG]

There's no way it takes a week to recover; no one wants to admit that HIT which most don't like is responsible for this idea of long periods of rest between workouts. Plenty of great BBs have and continue to train twice or thrice weekly with no problem and excellent results.

exactly.. ALL  BB'rs were training bodyparts twice a week up until 93...

[leonp1981]

There's no way it takes a week to recover; no one wants to admit that HIT which most don't like is responsible for this idea of long periods of rest between workouts. Plenty of great BBs have and continue to train twice or thrice weekly with no problem and excellent results.

Granted, but for a guy like this who is trying to gain weight naturally, the volume (and therefore energy) required to work each muscle twice a week would be detrimental to his goals.  If you hit a muscle hard and heavy, it takes 3-5 days for it to completely heal, so every 7 days is enough.