Hi, can you help

[Bliksiem]

Umm I am almost 18 years old. I have been working out a little over the past few months but i am going to be starting it on a regular basis now that i have free time.

I have some pictures, not all that great.

I have never used any protien shakes or anything, do you think those will help me?

I have been benching for a long time and doing all sorts of chest work outs but i can't seem to get a big chest any suggestions? They sort of just ahng there

And last thing, how easy is it to get a lower BF%

thanks alot

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[Bliksiem]

and another picture too

[ams33]

of course , protein shakes will help ...try creatine and i think in only few months u ll see a significant change ....wish u luck

[SICKOFITALL]

Lower body fat can be reached by watching what you eat and adding some cardio into your routine. You don't seem to have too much fat though. Post your chest workout and maybe we can help. For right now, don't worry about spending money on supplements, just eat properly and work out regularly.

[ams33]

chest size may be a genetic thing ..but u have to work for like 5 years to know ur genetic limits

[Poobah]

Chest for most people is a slow developer... it takes time, and you have to be regular in the gym.

Chances are your routine could be better.. and I wouldn't be hitting your chest more then twice a week, otherwise you'll end up over training and going no-where. Just keep at it, a few months isn't very long.. try to look at it as a way of life.

Plus diet is a key factor in growth aswell.. Your quite lean, so chances are your hurting your development, by not eating enough clean foods to stimulate the growth your after.

[Bliksiem]

Thanks a lot for the info guys!

[T_R_R]

I think when most people talk about working out the first thing we ask eachother is how much do you bench. I guess to some people it's a good guage of how strong you are. But don't get down if you're not getting the results you'd like. Like the other people said the chest is one of the hardest body parts to build and I see people all of the time going into the gym and being so damn determined to see gains that they either 1. hurt themselves, or 2. have horrible form just so they can throw on more weight. For you to get the results you want, be patient. Make sure you are lifting weight that you can do with good form, but make sure you are constently pushing yourself. Don't get content on doing 3 sets of 10 with 200 lbs. Sometimes go in there and try to get 3 sets of 6 with 230 or something. That way you're working those pecs harder and you'll feel better about yourself at the same time knowing you're getting stronger

[MaggioMuscle]

I didn't see any bodyfat in your pics. Maybe you are around 10%. You look ok in that department and that will help with your defintion.

As for mass, its hard to say if you need protein shakes or not without knowing what your current protein intake is. It will not help if you are already getting protein demands met or already are in excess. Also, would need to know what your current calorie intake is and porportion of carbs and fats as well. Check out my other posts as my point of view on this has been well established.

Chest depth: try pullovers.
Chest width: build your lats (the wings you see body builders have).

Also, for width it would help to broaden your shoulders. Lateral raises and rear lateral raises are best for this.

Increase tricep strength so you can bench more weight, too.

I agree with no more than twice per week for chest and would recommend alternating with a one time per week program to build in extra rest for growth.

Keep at it man! It takes time.