If you get already the proper stimulation on your chest muscle when bench pressing and having enough protein intake, I would suggest add more weights to your workout.

From the picture does not look like a big deal, just that the muscle is not prominent enough to "overpower"/"cover" the little fats around that area.

Stay consistent and you will notice a fuller chest soon!

Do you feel muscle sore after gym? For example, when change clothes also feel sore and cannot take off tshift fast fast.

How long have you been training?

Sore a bit only.... Not tht sore, as what u said...

U means my training not intense enough? I m fine wit any opinion & criticism.

This post has been edited by Irresistible: Oct 12 2020, 08:20 PM

You are not training hard enough.

A couple of points:

- You should feel like you are freaking dying, not feel a bit heavy
- Since you go to a gym, get someone to spot for you if you are using barbells. If your gym allows you to drop the DBs, just drop em
- In terms of difficulty, Dumb Bell is the hardest, Barbells is 2nd hardest, Machine is the easiest
- Therefore, I would suggest you go up to DB 15kg (each), BB (if available at your gym) 35kg and machine at least 40kg
- IT NEEDS TO FEEL REALLY HARD. By rep 5 of your first set, you are already sweating like crazy
- You probably have form issues with your DB press. You may be using too much shoulders (front delts) instead of chest (pects)
- If you feel the above point is your bottleneck, check back with us
- (Controversial point) I would suggest skipping the benched chest fly, can lead the long term shoulder issues. Instead, use the machine version or cabled ones. I also dislike the smith machine version, the form feels yuck

G'luck with growing the cup size

This post has been edited by ViktorJ: Oct 12 2020, 09:53 PM

A bit out of topic, is TS chest square shape type? Despite he still lack of muscle mass...

his chest doesn't look soft and saggy.

Sounds like you need a proper program and good nutrition.

Thanks... I wish mine is square shape... Don't think so.

Pic look better than real one. I guess China phone '.'

upload ur face first k can give opinion

great advice. but if TS is new i don't think he should train so heavy until he gets the form and muscle activation right. if not just looking for injury

Yeah I asked trained how long, but no answer. I saw TS's thread regarding muscle soreness 2 years ago, so I take it for granted its about that long.

But yeah, to TS, go check out videos on correct form and such.

This post has been edited by ViktorJ: Oct 12 2020, 11:23 PM

The weight tranning mention by TS shoud have some decent result if train consistenly for 3 months, but from the pic it look just flat.

I think VictorJ have provide good points in term of trainning.

From my perspective, it seem like you having Ectomorph body type,which require higher food consumption especially protein compare to others body type.

I train on & off from 2019... So, it's 1 yr +.... I m not consistent, maybe Thts d problem. And my form may not be accurare
But, during MCO, I completely off.

This post has been edited by Irresistible: Oct 13 2020, 05:41 AM

Thanks for ur advice.

Actually, I m in calorie deficit diet. Not ectomorph body... I gain fat pretty easily.

How to said.. My chest is not flat which I would like.. I feel like I got a bit of man boob. It's soft but maybe not tht serious.

This post has been edited by Irresistible: Oct 13 2020, 05:42 AM

if you want to put on muscle, looking from that pic u need more food. from the pic ur chest is really flat la. unless u show another pic which shows otherwise

If you in cutting phase i think u did a pretty well job, but if you are want to bulk up your carlorie need to be surplus or else muscle wont grow. You cant focus on 2 programme at the same time. Usually I skip any cardio activity during bulk up or only do 1X per week.

Do 5X5 on Barbell bench press with your highest load and increase protein consumption (minimum 4 chicken breast per day)

Everyone's fat distribution will be slightly different. Your body might store more fats on your chest compared to other people. It's not a big deal TBH since the doctor you met has said your body is normal. Just try to think about people that have low body fat but still have no jawline, it's the same thing except their bodies store fats on their jaws instead of chest.

If you suspect you have mild gyno, you can always try to pinch your areola and check whether its texture is consistent with the texture nearby it or not, if it's not consistent, then there might be a breast tissue, even then it's still not a big deal since it doesn't affect the appearance unlike other cases of gyno.

Actually, already do a scan... Breast tissue is minimal and won't affect appearance.. The doctor claim la

Either your form is not correct and not hitting the correct muscle or you not lifting heavy enough.

Make some friends in the gym especially those buffed guys. I am sure they are friendly and willing to give you some advice.

YouTube got a lot of videos you can review also.

Most important get your form correct first. If your form is not correct, lift very heavy also no use, waste time only. If you form is correct, lift lighter but more reps also very effective for toning up as well.

This post has been edited by gohkokho: Oct 14 2020, 03:01 PM