need tips for better pec and delt results

[Ice_Berg_1]

I've been hitting the gym consistantly for 2 years now I'm pretty happy with everything except my chest and my shoulders. I've got kind of a 50 cent physique. I was fairly skinny in throughout my teens but put packed on about 30 lbs of fat a fwe years back I've managed to turn it to muscle though, my legs have always been cut and defined even throughout the weight gain, my back is v tapred with decent defenition my lats have and upper chest right at the bottem of my neck bulge out of shirts my bi's and tri's are a good size with good defenition 19.5 inches unflexed, but my chest especially my lower just will not respond. I seem to store fat in my chest though and I've been reading up on gynecomastia so it may be that I need to get a surgical procedure done. As for my delts I can't seem to get any noticable results from them either. I'm after that cut defined look to compliment my tricep and bicep. anyway here is my chest and shoulder routine. I do each bodypart once a week.

Chest: Flat bench 3 sets increasing weight each set, 1st set 12 reps 2nd 10, 3'd 8 reps
Incline bench press 3 sets. 1st set 10 reps 2'nd 8 3'd 6 reps
Decline machine press 3 sets 10,8 and 6 reps
I alternate from week to week between pec decs 3 sets adjusting seat height with each set and cable crossovers

Shoulders: Seated front military press set 1, 10 reps 145 lbs set 2 8 reps 165 lbs, set 3, 6 reps 190 lbs
seated dumbell press. set 1, 10 reps 65 lb bumbells set 2, 8 reps 70 lb, set 3, 6 reps 75 lb
standing dumbell raises set 1, 20 lb 12 reps, set 2, 25 lb 10 reps, set 3, 30 lb 8 reps
100 lb dumbell shrugs till failure
reverse pec dec 3 sets, I've read that this works the rear deltoid muscles.

 

[[S]alvatore]

Get rid of one shoulder exercise.

 

[AgonyUncle]

Drop the declines on chest, and replace with flyes

Presses are great at building mass, and should form the backbone of any decent chest workout. But you need a bit more isometric trype work. Lots of Presses are good for Mass.

As for Delts? Cut out both Militairy and Dumbell Presses.

Try this

1) Arnold Presses x 5 (first two warm ups)
2) Wide Grip upright Rows x 2
3) Lateral Raises x 3
4) Reverse Pec Dec x 2 (Keep doing this. Not enough people work rear delts = posture problems)
4) Shrugs x 3

Other then that, you bodyfat is probably a bit high. Drop a few lbs of fat, and you will see a bit more muscle separation

 

[Warboss Alex]

Okay, if you're got 19.5 inch arms unflexed - and you're not happy with your shoulder and chest growth then I tell you this, and it's probably not what you want to hear but still.

To get to the point where you've got near twenty inch arms then you're extremely advanced AND extremely large. If at this stage of your development (especially since you started skinny) your shoulders and chest are NOT in the proportion you want to the rest of your body then chances are they never will be - they will never be standout bodyparts no matter how hard you try, you have already reached an extremely advanced point of muscular development nearing your genetic potential most likely - if your shoulders aren't cannonballs then they never will be.

If you've managed from a skinny base to eat and train yourself up to the point where you have your huge arms (which'd put you somewhere in the 240+ bodyweight range) and your strength gains in that time for shoulders (building them up to the point that you're MPing 190lbs - which is a good amount) haven't given you enormous cannonball delts then it's probably genetic, why? Because shoulders don't need a lot of direct work, they'll grow with benching and deadlifting as well as stuff like dips. If you've been doing all this, brought yourself up to the point where you've got 20" natural (I assume) arms then I doubt there's very much you can do for your shoulders. However, you can try.

My advice is to keep on with that military press, drop it down to 2 sets of 6-8 (just one exercise) and keep adding weight every week. If you put on 2.5lbs to your MP every week that's 30lbs to it in three months - see if your delts aren't larger by then.

Same for chest, one-two exercises with slag heavy weight which should increase every time.

Make sure your protein intake is 2g per lb bodyweight minimum.

 

[tosh]

This guy might be right. I have very large/broad shoulders compared to the rest of my body and I NEVER ever do any shoulder exercises. I keep benching hoping my chest will kind of get bigger and look in proportion with my shoulders, but they are as flat as ever!

 

[AgonyUncle]

Genetics play a role, but a lot can be form. My Shoulders outstripped pec development for ages, and this way because my form on presses was poor.

Simply put, if you have 20 inch guns, but fail to see much seperation, you are carrying quite a bit of weight. Drop down your BF %,