So many people told me to skip arm days when I started lifting in November of 2025. Instead, I did at least 2 per week because arms were a major insecurity of mine.
I feel like that extra work has paid off. Built using classic bicep and tricep exercises. Progressive overload and eating enough calories/protein was a major aspect too.
Really want to keep growing them!
Done by eating in a caloric surplus and using the following workouts 5-6 days per week. Just go A->D then repeat.
Almost had surgery in 2020 and chickened out. Finally decided to see if I could help improve my confidence by lifting.
So many times in the last nine months I’ve convinced myself I wasn’t progressing. So glad that I didn’t call it quits.
Eating more, lifting 5/6 times a week, tracking protein, and simple exercises. If you keep going, the changes have no choice.
Proud of my results but want to go further.
I’m on the taller side (6’ 1’’) and always felt I had noodle arms. Finally feeling stronger these days!
Hello!
My haller index is 3.3. I very nearly had nuss in 2020, but ultimately chickened out. Love seeing people's incredible surgical results on here, but I was not brave enough!
After that, I decided I'd just live with it. I was always afraid of going to the gym because I felt my body would never look the way I wanted. Last November, I finally got over that. Even though I'll always have pectus, I can still try to improve the way I look.
8.5 months on, I'm fairly pleased with my chest growth. Obviously you can still tell, but I feel more confident taking my shirt off. As for routine, I basically just did classic chest workouts 2X a week. Things like bench press (and incline bench), dumbbell pullovers, push-ups, pec flys, etc. Progressive overload and I hit it hard. Tried to eat considerably more and tracked protein.
Still a long road ahead, but pleased to finally, at 30, stop feeling sorry for myself about something I can't control. Maybe I won't look exactly the way I want, but it doesn't mean I can't look like my best self.
Always had the scrawniest arms in the room. Decided to do something about it last November. Been lifting very hard with high volume since then. Multiple dedicated arm days per week. Does this progress seem solid to you? What should I work on?
Rib flair has always been my least favorite part of pectus. I hate the way it makes my shape look from the side. Almost had surgery in 2020 (just met the qualifications for insurance), but chickened out. Now trying to improve my chest/torso in the gym. I do core 3 times per week. Not sure visible abs are possible because of pectus, but pleased by my shape change.
I started lifting in November 2025 after distance running for 10+ years. Knew absolutely nothing about lifting when I started but cobbled together a routine with help from friends + the internet. Pretty pleased with the changes, but really don’t have a frame of reference for what I should expect.
I started lifting in November 2025. Before that, I was a distance runner who also struggled to eat enough. For the last eight months, I’ve been eating, tracking protein, and lifting like crazy.
So far, I’ve been primarily focused on my upper body because it was so out of sync with my legs. I plan to incorporate legs into my workouts eventually, but am very pleased with my upper body progress. I do 2+ dedicated arm days per week (6 days lifting) and my arms have really popped. These sleeves that were once loose are now snug. I think the biggest change is my shoulders, though.