T Nation

A Friend From Turkey. Help!


hi this is the first time i'm posting.i live in Turkey and people here realy don't have any knowladge about training so my only support was T-Nation which i've been addicted to.

Anyway i've been working about two and a half years i almost now evereything about nutrition, supplements etc.i'm really satisfied about gains i made except that i have a laggin chest compared to my body.i read most of the articles in T-Nation.

During the year my mass gain training programme used to look like this

Bench Press 5x
Incline Dumbell Press 4x
Inclie Dumbell Flyes 4x
Pullowers 3x 10
Dip 3x max.

Incline Barbell Press 5x
Decline Barbell Press 4x
Dumbell Bench Press 4x
Flat Dumbell Flyees 4x
Cable Cross 3x 8

i did all the ice massaging and streching stuff so do you think i was overtrining and can you guys please share a chest training programme which worked well for your laggin chest if you had Any help would be appreciated Thank You!


Hows the diet??

What is your age weight etc.??

what makes you beleive the chest is lagging against the rest of you??
Are you sure that the WHOLE you doesnt just need size?? If thats you in the avatar from the VERY limited view I say keep working on everything.

Dont be affraid of changing rep schemes and programs all together for a bit, youve only been training serious a short amount of time.

Maybe go HEAVY for a bit etc.

Give us some more to work with,


i'm 20 years old my height is 183 cm i am not sure how many feet or inches it is ,wieight 160 pounnds i think my chest is laggin by lookin at the miror. the picture onn the avatar is taken 3 months after i started training

so add more than 2 years to that and i feed myshelf almost more than enoug so thats the reason i think that there is a problem with training progtramme


Based on the avatar, it is not your chest lagging, it is everything lagging, which is OK, you have an OK physique, I think you are focussing too much on your chest and probably overtraining it, perhaps you should focus more on squats, deadlifts etc.. and other general mass-building routines.

Because your chest looks fine compared to everything else, if anything, it is your strong point.

Note it is damned hard to see much in that tiny picture.

You also look quite cut, you might not be eating enough to put on a lot of mass.

Good on you though for your efforts, extra hard if the whole country doesn't do much.