Help this Greenhorn out!

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the eclectic

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Help this Greenhorn out! - Thursday, February 05, 2009 2:59 AM ( #1 )
Alright, so here's the deal -- I'm trying to rid myself of this concave chest look, as you can see by the photos.  My typical gym routine has consisted of high reps (20ish), but until recently I decided more mass was my goal, so I'm keeping it between 6-12.  I'm also eating good foods more times throughout the day, and supplementing with protein.  I need some critique on what excercises to focus on.  My chest and delts are obviously lacking.  I'm looking for advise, specifically on exercises, because I'm one of those "hard gainers" with that "ectomorphic" body type.  What has worked for you guys (and gals)?  Incline DB/barbell?  Smith?  Incline flyes?  Front/rear raises?
 
Also, you'll notice my shoulders look like they are pulling forward, worsening that concave look.  I was recently told that my chest was overly developed compared to my back, which is pulling them forward.  I was advised to work on my traps and other back muscles to help pull them forward, along with doing daily chest stretches since they were "too tight."  Does anyone agree with any of this, or was it bad advise??
 
Here is the link:  http://news.webshots.com/album/569942180NKzKfw?vhost=news
 
 
motokouk

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Re:Help this Greenhorn out! - Thursday, February 05, 2009 3:07 AM ( #2 )
To be honest It looks like your rib cage is just shaped that way, but I dunno? Obviously you'd know that. You have good traps, I'd like some like that! I'd just switch up to a full body routine so you hit each body part equally.
the eclectic

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Re:Help this Greenhorn out! - Thursday, February 05, 2009 3:31 AM ( #3 )
I read somewhere that pullover exercises help expand the rib cage.  True or no?  Maybe thats what I need.
motokouk

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Re:Help this Greenhorn out! - Thursday, February 05, 2009 6:52 AM ( #4 )
I don't know to be honest but I'm pretty sure it work your upper chest. Which will help to fill out that space. What trap excercises do you do?
USMCjc56

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Re:Help this Greenhorn out! - Thursday, February 05, 2009 7:10 PM ( #5 )
Starting strength or Bill Starr's 5x5
google it
Genetics my man, thats just how your chest is shaped.
 
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lox4lyfe

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Re:Help this Greenhorn out! - Thursday, February 05, 2009 8:01 PM ( #6 )
yupp...GENETICS is alwayz wat it comes down too
PearlJammer919

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Re:Help this Greenhorn out! - Sunday, February 08, 2009 10:32 AM ( #7 )
Institute a cardiovascular exercise, and if desired, begin a regiment such as Starting Strength, or something more difficult as a Navy Seal type routine. I created one before, and what it consists of is different styles of pushups, pullups, and core strengthening. And of course, running.
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