first of all i'm new here so lemme give u a little background.

i'm 16 years old and have been doing track for 5 years. my main event is the 110 meter high hurdles(my username)
i also do long jump, triple jump, and the 4x400 relay.
i'm 6'1, 160lbs

i need some tips on how to build my pecs and back because they are wayyyyyyyyyy behind my legs. my legs are very developed and my pecs and back look pathetic (compared to my legs). i have no idea what my body fat % is but i'm very lean. i've been lifting since june and i've gained some mass on my arms but there's barely any change in my pecs and back. help!

For my pecs, I do the bench press. Try low reps with high weight to see the most improvement in strenght and size. For my back, I do lat pull downs and pull ups. For building anything, think high weight low reps.

In your other thread I wrote some welcome responses.....In addition......To ensure you are still around........Im waiting for your response before I provide more information on "basic" bulking.........


What do ya ..........say.........post a response in the other thread brotha......

And I will answer questions as well.........


Lets go....

Sorry for the typo, but I can't edit. I meant to say strength not strenght.

that's exactly what i've been doing since june and there's VERY little improvement. i'm stronger but not much mass was added. is it possible that it's genetics? or is that just a bunch of bs

you're a hurdler looking to gain mass in the upper body??? but why?? If you're looking to build up, try to be smart about and incorporate upper body exercises that are specific to hurdle sprints. You arms are doing a lot of pumping when you sprint, so instead of a wide-grip pull up, try to close-grip pull up since it more similar to the arm pumping motion. Dips are another great exercise in this circuit. Some of the muscle fibers in your chest are recruited for this exercise, but you want another chest exercise to supplement.

it's really more for myself. i already asked my coach and he said a little more bulk won't hurt my speed at all. it would actually help a little cuz you run faster the harder you pump your arms(im not gonna explain it, it has nothing to do with this) like i said before my legs are very well developed. my calves? forget about it. let's just say my ankles are like spaghetti and then my calves are like meatballs. crappy description but i think you get my point.

as for bulking my pecs and back, it's more for looks

oh yeah are there any other exercises for my traps besides shrugs? they've helped but now im not seeing any more results..................and yes i added weight

are there any exercises for my lats that don't require a gym membership? all i have at home are dumbells and a basic bench set. my school's weight room is impossible to get in during this time cuz of the football team

-sorry for all the questions and thanks for all the help

Did you read the other thread I pointed you to? Have any questions?

exercises for the lats and traps if you have only a dumbell and bench.

for the lats: one-arm dumbells row (DB parallel with your body), or lying on your back on bench...pullovers

for the traps: similar to the one-arm row except your grip will be different, except the dumbbell will be positioned perpendicular to your body and pulls towards your shoulder.

or if you have a pair of lighter dumbells, the bent-over reverse fly is always good for the traps. Another good exercise for both shoulders and traps is the upright row.

What are you doing now and what equipment do you have access to?

If you're looking for bulking and size this might be difficult because you are a runner. You probably burn an insanely amount of calories when you workout for the track team, You would almost have to eat like its your job

all i have at home is a bench and some dumbbells. right now my max for benching is 170 (yeah i know im weak) but i have access to my school's weight room which has a lot of stuff idk the names to. it kinda sucks cuz my max is 170 but i can leg press 540 fairly easily

right now all i'm doing is wide grip, close grip, and normal benching. i just started doing shrugs. i'm a total newb to weight lifting so i have no clue what to do. basically all the muscle i have is due to all the running and exercises my coach makes the team do like push ups, pull ups, dips, lunges, planks, etc.

thanks man you really made my day!






i don't wanna be the hulk. i just want my pecs and back to catch up to my legs........well the rest of my body cuz my arms and trunk are pretty well developed too. my pecs and back have been a pain in the a$$ to develop. i posted on another forum before and they said it was probably genetics

Read and follow:

http://www.elitefts.com/ws4sb/WS4SB.pdf