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Getbig Main Boards => Gossip & Opinions => Topic started by: Thong Maniac on November 10, 2015, 03:26:04 PM
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Guys, what is a way to seriously bring up a genetically weak chest? After my gyno surgery, its pretty evident how horrible my chest shape is
Here are some stats of mine;
-chest is scott stiener like so uppr and lower fullness on the sides by arm pit, but middle up and down is so weak.
-no upper chest
-chest is always sore after training it (good or bad?)
-train it about once a week
-on TRT
-rarely blast higher with doses of my trt rx
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Guys, what is a way to seriously bring up a genetically weak chest? After my gyno surgery, its pretty evident how horrible my chest shape is
Here are some stats of mine;
-chest is scott stiener like so uppr and lower fullness on the sides by arm pit, but middle up and down is so weak.
-no upper chest
-chest is always sore after training it (good or bad?)
-train it about once a week
-on TRT
-rarely blast higher with doses of my trt rx
Incline flyes for upper, cables for lower. Moderate weight, 8-12 reps
All the bench presses in the world did little for me but as soon as I went to these isolation movements my chest grew.
Just my 2cents
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Incline flyes for upper, cables for lower. Moderate weight, 8-12 reps
All the bench presses in the world did little for me but as soon as I went to these isolation movements my chest grew.
Just my 2cents
Ive been doing flys for years though.
Maybe i need to just suck it up and do a very upper body focused split
Mon: chest, arms
Weds: delts, light chest
Fri: chest, delts
Sat: back, some light arms
I dont care about legs. They will look good with cardio and i dont ever care to don a thong
I thhink i really need to just activate the muscles more often and focus on getting the upper body i feel like i should have
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Only thing that ever helped me was narrow bench elbows out and dips narrow elbows out.that only helped so much,genetically u either got inner chest or u dont.
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Only thing that ever helped me was narrow bench elbows out and dips narrow elbows out.that only helped so much,genetically u either got inner chest or u dont.
Weighted dips?
Also, dont u think training chest more often might help alot?
If im eating a bit over maintenence that should be ok
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Fuck this naive shit, there are no secret movements. Just train hard and safe at the same time, eat well and take enough time to recover.
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Fuck this naive shit, there are no secret movements. Just train hard and safe at the same time, eat well and take enough time to recover.
Right thats why im focusing on volume and working out the weak parts 3x a week
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"Row" the bar to your chest whilst trying to "rip the bar in half".
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Fuck this naive shit, there are no secret movements. Just train hard and safe at the same time, eat well and take enough time to recover.
and swallow semen ? :-X
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Right thats why im focusing on volume and working out the weak parts 3x a week
Try some variations to find out what feels good to you, and this is very personal. For example, I really believe in decline DB presses myself, but I also know people who feel nothing.
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Weighted dips?
Also, dont u think training chest more often might help alot?
If im eating a bit over maintenence that should be ok
Yeah it wont hurt to do chest a few times a week for a while.Yes weighted dips if you can do refular ones correctly.ive trained chest 3 times a week for months.
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You say you train once a week. How many days are you sore afterwards? Maybe consider training twice a week?
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"Row" the bar to your chest whilst trying to "rip the bar in half".
LOL! ;D
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A good frequency is every 5 days. If you train with volume and remember the fact there is over lap then it is more than enough. You have to remember that your soft structures ligaments and tendons are worked too. They do not recover so fast...bear that in mind regarding injuries
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You say you train once a week. How many days are you sore afterwards? Maybe consider training twice a week?
2-3 days after . Not debilitating just sore. Compared to biceps or delts, those parts never get sore
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A good frequency is every 5 days. If you train with volume and remember the fact there is over lap then it is more than enough. You have to remember that your soft structures ligaments and tendons are worked too. They do not recover so fast...bear that in mind regarding injuries
I think i will not take this advice, and will train chest 3 times per week, a couple exercises each day, nothin craY
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"Row" the bar to your chest whilst trying to "rip the bar in half".
yes
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I think i will not take this advice, and will train chest 3 times per week, a couple exercises each day, nothin craY
::) you do that troll
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I thhink i really need to just activate the muscles more often and focus on getting the upper body i feel like i should have
I think you should take up golf or something.
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Incline flyes for upper, cables for lower. Moderate weight, 8-12 reps
All the bench presses in the world did little for me but as soon as I went to these isolation movements my chest grew.
Just my 2cents
^^
100% worked for me too!!!
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If the weakness only became apparent after gyno surgery go back to the docs and get the gyno put back in
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imo best way to bring up a weak point is to hit it twice a week for a while. obviously dont go as hard for each workout.. but being on a little assistance helps with the recovery. al,so note being on gear even a little means training more for a massive pump is much more effective than traditional 8-12 rep sets.
my advice is hit is twice a week, pump it to the moon and back and practice flexing it with that pump you get. mind muscle connection helps a lot with chest. also dont expect massive results immediately. keep consistent with your approach and it will grow over time. and if nothing else works just accept the facts youre presented with and dont stress it you still probably have a better chest than most ;)
do something like
flat dumbbell bench work up to heavy set of 8 reps then drop weight by 30 percent and go for as many reps as possible dont even count. counting reps is pointless for muscle growth. use reps as a means to measure strength progress only.
then hit some hammer strength inclines just shit tons of reps and sets get your chest stupid pumped to the max.
then finish with dips to stretch the hell out of it do 2 or 3 sets and rep to failure nice and slow and deep (no homo).
between sets flex it by crossing your upper arms in front of you so the muscle is contracted and squeezing hard. really helps this one i found..
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::) you do that troll
Maybe you should bitch & complain to the mods because he isn't following your advice
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Fuck this naive shit, there are no secret movements. Just train hard and safe at the same time, eat well and take enough time to recover.
\
^this..
but seriously, if u have good delts, then this is common. flying movements is one way to combat it, but you cant change genetics.
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High Rep Hex Press as a finisher, along with push ups with hands elevated for larger ROM.
Up the dose
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A friend of mine was all triceps and delts. You could almost see his ribs behind his thin chest muscles.
By making minor changes on how he trained, grip/hand placement..., and focusing on feeling the workout in his pecs and not just bouncing the weights with his arms or delts, he brought it up.
It's far from being a strong point now, but it's a lot better.
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Maybe you should bitch & complain to the mods because he isn't following your advice
not everyone wants to live in a one bedroom flat like you :D
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(http://images.tvfanatic.com/iu/s--Bw6Uj1sh--/t_full_episode_show/f_auto,fl_lossy,q_75/v1434889550/pec-problems-botched.png)
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Get some pec implants like that Russian homo.
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lol @ all the posts suggesting rep schemes, technique adjustments, and particular exercises
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Try some drop-sets,pre-exhaust super-sets,and Smith Inclines using 1 +1/2 reps = 1 rep.
All good intensity techniques.
Use moderate weight in textbook form with minimal rest time between sets.
10-12 reps is nice for pecs IMO.
If you`ve been doing the same things for years,your body has adapted to your workload........shake things up.
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1-Adjustable bench(incline to decline) like the ones usually found in front of the dumbell rack, set at high incline(60 degrees)
2-warmed up, take dumbells you could do 20 strict yet moderate easy flyes with in that position
3- do 10 strict reps 60 degree incline dumbell flyes, pause at bottom, contract at top of movement, then rep out 10 strict reps with the same dumbell presses facing each other as a superset, pause at bottom, contract at top of movement,
4-rest about 30 seconds, about enough time to lower the bench to a 35-45 angle
5-do 10 strict reps 35-45 degree incline dumbell flyes, pause at bottom, contract at top of movement, then rep out 10 strict reps with the same dumbell presses facing each as a superset, pause at bottom, contract at top of movement,
6-rest about 45 seconds, about enough time to lower the bench to a flat position take a few breaths and get back into position
7-do 10 strict reps flat dumbell flyes, pause at bottom, contract at top of movement, then rep out 10 strict reps with the same dumbell presses facing each as a superset, pause at bottom, contract at top of movement,
8-rest about 60 seconds, about enough time to lower the bench to a decline position take a few breaths and get back into position
9-do 10 strict reps decline dumbell flyes, pause at bottom, contract at top of movement, then rep out 10 strict reps with the same dumbell presses facing each as a superset, pause at bottom, contract at top of movement,
synopsis
superset#1-high incline flyes with high incline dumbell press 1x10 each
30 seconds rest
superset#2- regular incline flyes with incline dumbell press 1x10 each
45 seconds rest
superset#3- Flat flyes with flat dumbell press 1x10 each
60 seconds rest
superset#4-decline flyes with decline dumbell press 1x10 each
put the dumbells away without making a buttload of noise like other idiots do, then wipe off the bench and let someone else with better pecs have it
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I gotta add something to using incline flyes/bench for upper chest & and cables for lower pecs...
ADD in a set of incline push-ups in between EVERY weight movement and your pump will be maddening!!!
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lol @ all the posts suggesting rep schemes, technique adjustments, and particular exercises
x2.......he needs to go back an pick new parents.....
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I gotta add something to using incline flyes/bench for upper chest & and cables for lower pecs...
ADD in a set of incline push-ups in between EVERY weight movement and your pump will be maddening!!!
I DO THESE ...
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I DO THESE ...
Those kill my shoulders for some reason. Can do inclines with DBs but on a flat surface something just doesn't work right.
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Those kill my shoulders for some reason. Can do inclines with DBs but on a flat surface something just doesn't work right.
FRONT DELT AREA TAKES A BEATING AT CERTAIN POINTS ON CHEST WORK...
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x2.......he needs to go back an pick new parents.....
:'(
My dad has an sxcellent chest. Super gyno free and rounded. He doesnt even lift anymore and its still good.
Not sure why my chest looked like a teen girl at 14.
Im doin chest every day i am in the gym , fuck it. Ill take before and afters too. Johnny jackson grew his lats from daily shrugs as a kid
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:'(
My dad has an sxcellent chest. Super gyno free and rounded. He doesnt even lift anymore and its still good.
Not sure why my chest looked like a teen girl at 14.
Im doin chest every day i am in the gym , fuck it. Ill take before and afters too. Johnny jackson grew his lats from daily shrugs as a kid
Won't change. You have shitty BB genetics.
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Won't change. You have shitty BB genetics.
Yep sure do. Hence why i am trying to make small improvements
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Yep sure do. Hence why i am trying to make small improvements
Train for strength and conditioning instead.
I have shitty BB genetics too.
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Train for strength and conditioning instead.
I have shitty BB genetics too.
What changes in your training then? Less food, more cardio?
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Any of athlean x's videos... https://m.youtube.com/results?q=athlean%20x%20chest&sm=1
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Fuck this naive shit, there are no secret movements. Just train hard and safe at the same time, eat well and take enough time to recover.
Exactly. It cracks me up when this question comes and the slew of exercises starts coming up. Like this guy hasn't tried every possible movement and rep scheme.
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A good frequency is every 5 days. If you train with volume and remember the fact there is over lap then it is more than enough. You have to remember that your soft structures ligaments and tendons are worked too. They do not recover so fast...bear that in mind regarding injuries
::)
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::)
Guess you bench your 500lbs 3x a week :D
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Guess you bench your 500lbs 3x a week :D
Guess you served in the Army ::)
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Guess you served in the Army ::)
Yes
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Yes
::) ::) ::)
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Yes
proof?
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Yes
Take a good look in the mirror, your lying pos
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I have a weak flat chest due to my delts overpowering it.
What has helped recently is decline bench press. Feels awkward at first but within a few session saw the lower part of my chest growing and effectively making my chest look bigger.
A lot of people dont need the decline bench but i think if you are front delt dominant its the best exercise you can do for chest.
The upper part is is no secret, hard to develop for sure especialy if natty. One thing that I like is incline dumbell presses superset with incline flies.
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What changes in your training then? Less food, more cardio?
Less food? No, I just eat normally and a bit extra if I'm hungry. If my workout frequency increases, I eat more.
As for "cardio", most workouts are a blend of weights, rucking, running, military type stuff, etc...sometimes all interwoven.
If you do 45 sets in a workout of 1 minute each, with only 15 seconds rest in between, you're getting cardio benefits.
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"Row" the bar to your chest whilst trying to "rip the bar in half".
"Lower the bar like you are compressing a spring and then explode up."
-- Dorian Yates, Blood and Guts
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"Lower the bar like you are compressing a spring and then explode up."
-- Dorian Yates, Blood and Guts
Bill Kazmier said the exact same thing....
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Bill Kazmier said the exact same thing....
Just to clarify, when he says "explode up" it's not like the bar is flying up rapidly. In fact, it is still going up in a relatively slow and deliberate manner, but that's because the resistance is heavy enough
to substantially slow down the concentric phase. If you are able to punch the bar up in just one second then the weight is way too light.
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Less food? No, I just eat normally and a bit extra if I'm hungry. If my workout frequency increases, I eat more.
As for "cardio", most workouts are a blend of weights, rucking, running, military type stuff, etc...sometimes all interwoven.
If you do 45 sets in a workout of 1 minute each, with only 15 seconds rest in between, you're getting cardio benefits.
must not handle much weight with 15 second rests... So you get what? 10 reps the first set, then 2 the next?
Dosen't make sense...
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must not handle much weight with 15 second rests... So you get what? 10 reps the first set, then 2 the next?
Dosen't make sense...
All Muscle Milk and Doggcrap Rest Pause training.
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All Muscle Milk and Doggcrap Rest Pause training.
MUSCLE MILK!!!
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must not handle much weight with 15 second rests... So you get what? 10 reps the first set, then 2 the next?
Dosen't make sense...
You're thinking about it in bodybuilding terms.
One minute could be 30-40 reps of DB chest press
One minute could be a plank
One minute could be a farmers carry, bear crawl, sprint, pullups/burpee combo......
But I also do regular cadences of sets and reps on squat / DL / Bench ,etc....
But as for the weight, if you have muscle, you won't lose it. SC who used to post here, switched to these style workouts and goes up to maybe 35lb DBs max. Hasn't lost an ounce of muscle and has a better build than 98% of the people here. I haven't lost anything either, just flub.