Hi all.
I'm beginning to see some very positive changes in my body. As some of you may know I've become rather attached to the habit and benefits of hard exercise several times a week.

I've always had a small chest and the brothers and I all make cheap shots at ourselves for being from "the people of the weak lung". As my strength keeps coming up and up I'd like to maybe help my chest to open up a little or at least be all it can be.

I'm not at all sure how this will be accomplished so I'm hoping someone will pipe up with some experience and knowledge. Please.. < g >

My goal is to maximise the chest I came with. I'm loosing the bowling pin look and I like it. I'll be persuing more demanding lung exercise later but in the mean time I've become convinced that more muscle is not always a bad thing. Sometimes it can be used to good ends balancing injured or weak elements. Vanity may play a role on my part though.. heh I feel great and am looking forward to looking the same as I feel.

So.. what do you all suggest for dealing with a narrow chest? I'll be cycling eventually but some running might be in order too. I've begun to practise deep breaths with a short four count when at capacity to maybe help stretch things out at least. I can tell when I was doing the breathing today that the lungs don't get opened to capacity often enough. They seemed unfamiliar with the situation.. me bad.. < g >

If any of this makes any sense to anyone I'd appreciate a nod with your experience strength and hope.. < g >

38" chest
37" waist
38" hips... man.. tubular.. lol
Cheers! Ian.

Breast enhancment ?????

ahhahah ... I'm on it Garry...heheh I'm on it!!

Good one.. Cheers to ya!

Rowing would be cool to do. I have legs as strong as an ox but a mediocre upper body.

If you want bulk you will have to lift weights. Rowing or pushups won’t build bulk but they do help with endurance. You should focus not just on the pecs but also the arm and shoulder muscles. Strengthening the abs and back will create a good foundation for a solid looking chest. Basically what I am saying is lift and cover the entire body. It is not good to try to focus on one area. Your body will eventual be out of balance. That could lead to injury. Also remember that rest is important for building muscle.

Penultimate (or anyone) do you think there is anything I can do to actually expand the rib cage?

I have a distant memory of some writer in the field... "Clarance Bass"? suggesting that you could actually expand the chest.

Please excuse me if these comments are laughably loopy.. < g >

What are the rules of thumb for lifting for bulk. Low reps (6-8) in sets of three? I guess I'll have to scout a good site for the basics. Has anyone any links to get the primary bases covered? I can find lots of them but like most things it's often a saviour to have a reference.

You comments about balance are apropos. I'll do some home work first to make sure I'm covered. Might even join a gym or something for a while.

Cheers! Ian.

I don’t know if you can actually expand the ribs but you might be able to increase the muscles that connect them. One thing that comes to mind is if you lay on a bench and extend your arms above your head as far as you can go, then move your arms back to parallel with your legs. You can also do this with weights.

I try to read Men’s Health and Men’s Fitness every issue. There are a lot of tips in there that you just don’t see in other places. However, I would ignore the more hardcore weightlifting mags, they are for the advanced muscle heads.

I like to keep everything in moderation. I usually do 3 sets of 10 reps with a weight I can handle for that many sets/reps. Once every 6 weeks or so I do what are known as ‘hundreds.’ You do the same workout as usual but you do 1 set of 100 reps with lighter weights. It sounds easy but it shocks the muscles. Also about as often I do really heavy weights 2 sets of 3-4 reps or whatever I can handle. That also shocks the muscles. But Most of the time it’s 3 sets of 10.

What I mean by balance is that if you should do not only an exercise but also its mirror image. In other words if you exercise the front of the leg you should also exercise the back, if you do crunches or sit ups you should do back extensions or Roman chair, and you should do both sides of the arm.

One of the secrets to getting big faster is to exercise muscles that a lot of people ignore. Every little bit helps.

Also, don’t forget the protein if you want to add bulk.

Outstanding.. thank-you. That's plenty to get me going.

The nod on the mags is appreciated.

Condensed, distilled.. so good for me.. gracias.
Cheers! Ian.

I haven't read all the posts well, but in case it hasn't been mentioned.. Swimming is an excellent way to enlarge the rib cage, at least so I heard.
I have a large rib cage for my size, my brothers didn't. But I was also an asthmatic. SP? But I swam a lot from babyhood.
Good luck Ian!

Thanks Jellybean. I still swim comfortably. We have a tannin rich river close by that is a treat to swim in.

This is going to be such a good summer.. heheh

Cheers! Ian.

Condensed, distilled.. so good for me.. gracias.
Cheers! Ian.

That’s one of the benefits of a short attention span.

You know it!

Now don't laugh.

Sometimes you superjocks forget about the other "anti-"exercise that can help you with your main sport of choice ...

YOGA!

Ian, there are actually yoga exercises that you can do that expand your lung capacity and VO2 max. I can't help but think that that would have at minimum an indirect effect on your "quest for chest" -- at least, every time you lift, your muscles would get more oxygen, and probably*speed your recovery time.




*at least based on "empirical research" -- I lift too :D

The best way I can think of to give you a tirangular upper body is to ... I forget what it is called.

It is when you pull a bar down behind your neck with both hand.

This builds the muscles down the sides of your back, giving you a larger looking chest when viewed from the front or back.

And of course bench presses to improve the profile of your chest.

Lat pulldown? Sounds like it. It looks like THIS. (http://www.exrx.net/WeightExercises/LatissimusDorsi/CBRearPulldown.html)

MRB I think yoga will cover some of the bases nicely. Thanks for the reminder. I practised yoga a long time ago for a year or so. So I'm not totally unfamiliar with the benefits and potential. Yoga is a good idea for breathing of all sorts.. I missed it completely, thanks again. < g >

steveb & Penultimate you two cover the vanity element nicely.. ehhe I think it's comical that after so many years of neglect I'm now getting opinionated about how I look.. it cracks me up but I can't deny that feeling better makes me want to look like I feel.

I feel great with the extra work load on the body. Looking good is already coming along I think. There is something about vitality that draws attention.
Thanks for the hand folks. Friends are a bonus.

Cheers! Ian.

I have also neglected myself.
I pretty much stopped working out entirely 10 years ago when my wife became pregnant with our first child.

Due to marital issues about 6 months ago, I started to realize that I need to keep up appearances to stay competitive against potential wife stealers. :uhh: (or at least be more resellable if it doesn't work out. :nono: )

I bought a CrossBow http://www.thecrossbow.com/ because it was a cheap, but very functional version of a bowflex.
It was cheaper than a gym membership, and was on sale at Sears at the time $399.

I have been feeling better about myself now that I am firming up.
I also have chest issues. I am 6ft tall, but have always been very narrow.

I am focussing on Arms and Chest until my bad back feels strong enought to lay into working out my stomache and lower back.

I am rambling.

My point is that although health and fitness is a priority, Vanity is just as important to our emotional well being.
Not that being vain is good, but liking something about yourself, or liking it more than before is a good thing.

I got sick 4 weeks ago and haven't worked out since. I have got to go do it right now.



I had to edit the "then"s in "than"s. Damn computer job.

Balance is the key, Steve. Don’t forget to work the shoulders & back. You’ll look more filled out if you do.

I have a torn rotator cuff in my shoulder and a bad lower back.

I am hoping that working the other muscles will have a supporting affect on those two areas.
Then I can work those areas as well.

But, yes, I agree with you.

Congrats. on your commitment to better health!! Okay, short version: Go to a local gym and ask them to print you up a work-out program. Let them know that you are just starting(They'll think that you are a member which = SERVICE!) Make sure to let them know if you want to get cut, or put on mass.(Entirely different programs going on here!) Here is a simplified version of my work-out: Monday-Chest, Tuesday-Back,
Wed.- Bi's+Tri's-Note:I include these on the same day, however, there is nothing wrong with 1 day tri's/next day bi's, your preferance. I work out 3 hours a day, so..,
Thursday-shoulders, Fri.-Legs. Tips: Abs- No more than 3 times a week, as the abs respond very well. To much attention will over work them =Fat Attack! I do 20 Min. 3 times a week BEFORE MY WORKOUT. YOU GOTTA DO THEM BEFORE!! Also, I run for 15 minutes before my work-outs. This should hit your target heart rate/Muscles are lose, and oxygen is fueling! These short, pre-work-out runs will not take away from your mass. If you are trying to get cut, run 25 min./3 times a week. If going for mass, only run 25 min., 2 times a week, in addition to pre-w.o.-runs. Let's see. Short run ONLY on Ab days. When I started weights, I only did 3 exercises per work-out, as not to over-work muscles. Then as my endurance level increased, I added more exercise per work-out. If you desire mass, then work-sets are normally 5/ reps. are 5.(Lift heavy for BIG GUNS!) If you wanna' get ripped, then lighten' up a bit, and increase reps.(GOOD FOR THE SUMMER/ LADIES LOVE IT! Add additional work-sets as you bulk up. Ya' just have ta' kind of dial it in! Here, more pointers! Concentrate on breathing, and form. And always make the ladies jelous!!! If you eat right, and do THIS, women will WANT YOU!!
Be good,
Jason

Simple. Take up classical singing. It grows nice firm pecs and for women it keeps breasts up very high and firm.:)

Haven't you ever seen a tenors chest? Magnificat;)

Also wood chopping. Andrei does this and measures 40" chest, 35"waist, 36" hips.:p

1) Take a Chain saw........saw up some logs suitable for firewood....

2) Make the off cuts a size suitable for splitting with an axe.

3) Take a large heavy block splitting axe, sharpen it to a razor edge...

4) Lift the large blocks onto another block and then....

5) Work out all your "H" mode splitting the blocks into pieces suitable for small frail old people to load into their combustion heaters.

6) Supply your family with excellent firewood for the winter and/or load the firewood into a pickup truck or trailer and deliever it to elderly/disabled needy persons in your neighbouthood.

Guaranteed Results are as follows....

1)The lifting will strengthen your legs, back, shoulders and arms (lift correctly and carefully)

2)The block splitting with a heavy axe will totally work out your upper body in a fully balanced manner. Its excellent for the lats, shoulder and upper back mucles, biceps, triceps, forearms and wrists. Not to mention given you a truly masculine, powerfull handshake.

3)At the end of doing this, should you choose to take my challenge, you will have a clearly visible achievement for your exercise (chopped firewood) in addition to your clearly visible improvement in body shape.

4)Should you be in a position to be able to assist disadvanteged persons from the fruits of your exercise, I think you will find added flow on rewards from your efforts.

Out of financial necessity, I have chopped firewood for many years. The rewards have been greatly worth while in terms of mainting a strong healthy body.

It beats the hell out of lifting chunks of iron or pumping away at torturous machines, when you view and gain from all of the eventual flow on results.

Oh by the way........My Beautiful Soprano (Viktoria) is absoluty correct about singing as a way to build upper body condition and areobic fitness........take a close look at the fitness level and upper body development of professional classical singers....you will be amazed! :)

Im having trouble by the way, at hitting the "high notes"......:rolleyes:

My Beautiful Wildcat, with a rather cheeky smile on her face, threatened to help out here at the correct time, but I declined the offer.......:eek: ((((eek)))

I know about splitting wood. We heat with it and I'm just putting the finishing touches on 5 cords of hardwood. The exercise forum here was where I began, and haven't stopped working out since. I think there is even an image posted somewhere in that long thread when I finished bucking it all up into stove lengths. Yes that's me on top! ehhe

From what I can gather genetics play a role here. Whatever the case, I've moved on to other things now and have accepted my build just the way it is, as you can see in the exercise forum.

I'm building on strengths. I sing too but have hunted high and low for a decent primer for myself and my girls on the proper technique used by professionals for diaphragm control and breathing without any luck.
ian

do bench press for the chest, and do lateral motion sit ups for your oblique muscles
also work out your back

unfortunately you don't look so young so muscle bulk and bone structure changing will be harder for you

I gave up on the chest as it's primarily genetic and checked my vanity in for big lungs instead. :D I'm running now and pretty dang happy about it and my chest.
Thanks for the nod.
Cheers! Ian.

I don't know if this has been said before, but Arnold used pull-overs to expand his rib cage. I have tried it a coupld of times and it does give a expanding feeling to the chest.

Otherwise I recommend working out the lats alot. Ie. Rows/pull-ups/pull-downs