How long does it take for a flat chest to get to a model chest?

What is your goal? More size or more definition? Are you a hardgainer? I was there in your shoes for the longest time. I lifted for a solid year only to see "definition". We lift for different goals, but before I go on and as noted: EAT! Nutrition is key to size or maintenance. I ate mediocre in the beginning. I ate the common three meals a day(sometimes only two with bad snack choices) and I thought because I had the one protein shake after workout - I was going to get HUGE! Then again you can eat the common 1 gram of protein per lb of bodyweight but if your workout isn't right...you're not going to grow. I use to lift a weight that I could do 15-20 reps at a good speed for 3 sets - and that's good, but(once again - this depends on goals) this led more to "definition" and weight loss - not so much "gain". Most bodybuilders take advantage of the Winter months to "bulk". Find your mainteneance calories and then increase them by 500(commonly) but this time - NO SPEED LIFTING! If it feels easy you're not lifting heavy enough. Go heavy weights with slow decents. Instead of 15 reps, 3 sets try 5 reps, 5 sets. This can vary but I don't want to write you a book here : ) I found this as a good "middle road" approach to get my size but still get that good pump at the end: Reverse pyramid. Start heavy/low reps and end with lighter weight/higher reps in this fashion - 8, 10, 15 or 5, 8, 10, 15(for extra stretch in muscle fiber). At the end of your workout do something to get the blood flowing rapidly. In your case, for chest take either a resistance band or light weights(as light as 5 or 10 lbs) and do quicker reps of like 10-15 only twice in something like a dumbell flye fashion. You've already gone heavy - this is for bloodflow. Stretch, wait 20-40 mins, and then get those good macronutrients in you: Carbs/Protein(fat occasionally but remember it slows absorption! Save that for night or daytime meal replacement) in your protein shake. Your body will be thirsty for these nutrients and I've found that this approach has really helped me with my chest size. From one beginner to another I hope this helps ; ) P.S. I recommend proteinfactory.com and even if you don't buy READ on the different protein types and absorptions. Also check the forums. There seems to be a pretty good and respectful crowd there that would be willing to help you with your questions. PF is affordable and you can customize your own blends. Go whole food too! Most of your diet should be. I simply recommend - at least - one good post workout and one good night time formula of protein.

Most body builders are using supplements to enhance performance. Some people are also just different in the fact they dont respond the same way to excersise. I would try new workouts that will excersise different parts of the chest and make sure to take protien.

Most body builders are using supplements to enhance performance. Some people are also just different in the fact they dont respond the same way to excersise. I would try new workouts that will excersise different parts of the chest and make sure to take protien.

that depends on a lot because essentially you are saying you want to gain muscle. focus on incline bench press and flat bench press. eat high protein to increase anabolism.

that depends on a lot because essentially you are saying you want to gain muscle. focus on incline bench press and flat bench press. eat high protein to increase anabolism.