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Old 12-26-2013, 05:54 AM   #1156
Trentknicks
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by plowking
Yep. Left pec is bigger and stronger.

Physio has me doing scapula push ups (push up pluses), since apparently my serratus isn't firing or working properly.
Case of winged scapula apparently.
Sorry for late reply, my left Pec is also bigger and stronger than my right, and the right side of my back was bigger on the right side.

Leaving more forward pressure because of the bigger pec and lacking back muscle on my left side. Put alot more effort on form and strengthening the left side of my back and all issues I had went away.

Also heard from a lot of sources that a lot of non-form related shoulder issues can be corrected by putting more effort into strengthening the back. Especially considering most seem to have a tendency to put more effort into working visible muscles like the pecs, even though the body benefits a lot more from back muscles.
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Old 12-26-2013, 06:28 AM   #1157
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by alenleomessi
i think im lacking especially in the upper chest.. and i dont think i have any muscle in the inner upper chest.. i dont see how decline would help here... i do dumbbell incline press, flat bench press as my main exercises, and then i do 2-3 more from dips, machine chest press, regular flies, cable flies, chest pullover..
maybe its too early but i dont think i have potential in the chest department despite working it the hardest
Drop the volume and amount of excercises your doing. If your hitting your chest with much more volume, then it's also getting less recovery and growth time than the other muscles.

I'd say just stick to DB for a while as a lot of people find that is superior to BB for best results. Also, you only really need to do maybe a press (more on selection in a sec), dips and a choice of flye if your going to get the most out of your chest growth.

Don't know the sets/reps/frequency of your chest training, but let's say for arguments sake your doing 3 sets of 8-12 reps.

My recommendation:
2-3 sets of 6-10 reps of Incline DB Press, Cable Crossovers & Dips is 9 sets max.

Your current:
5 excercises of 3 sets is 15 sets for chest, that's an extra 40% volume which you will need to recover from.

Remember the goal of weights in the whole process of building muscle is simply to stimulate the muscle, not destroy it. Extra sets past what I've recommended at your stage of development (since you said you have no inner upper chest muscle, ill assume your in the beginner/early intermediate stage) is just cutting directly into the well needed time for recovery and growth.

I've suggested you only do incline DB Press as your lacking in that area, the excercise still hits the rest of the muscle enough to ensure it will keep growing. Besides, dips also hit the lower pecs enough. I chose cable crossovers (if you have the equipment, if not just do DB Incline flye) because most find it easier to feel the chest through it, it's designed to work the inner pecs and the cable pulley means you'll be fighting against the resistence evenly through the whole rep.

Couple of other tips:
- Make sure your using the best possible form

- Give it time, if you are going up in weights every couple of weeks, your improving (some people get stronger for months with no noticeable size increase, then all of a sudden within a week or so their pecs are noticably bigger)

- Use a good range of motion, but if it feels like the tension is going onto your shoulders at the very bottom of the rep, don't go down that far. The goal is to stimulate your pecs, so do that.

- Likewise, many trainers have found stopping 80% of the way up keeps the tension on the pecs as locking out stresses the triceps

- My favourite pose your chest in between sets and for warmup, this gets the blood moving to the area and helps the mind muscle connection. Do a side chest pose with each pec, and place a finger on the area you want to work while posing

- Obvious but make sure your eating in a surplus of 300-500cal a day, of good nutritious food, could eat more over but who wants to gain size if it's predominantly fat.

-Keep a workout log so you can see if your progressing month to month, but be patient. If your not getting stronger over a month, don't add in more sets/excersises, check your form/diet and add in MORE rest days, your muscles won't grow or strengthen if their not getting the neccessary recovery/fuel

- Make sure your working your back sufficiently, your Bent over row/one arm DB Row should be equal, or ideally stronger than the DB/BB press equivalent. Every muscle is linked and strengthening one will strenthen another.

Last tip, some have found (me included) that a chest flye before the pressing excercise (known as a pre-exhaustion technique) helps to build up your chest quicker. Reason being that it's generally the forearms, front shoulder and triceps that fatigue first during the pressing movements, leaving your chest not completely fatigued. This may mean you can't press quite as much as you would have had you done pressing as the first excercise, but your pecs will recieve greater stimulation overall as they will exhaust and fatigue before your supporting muscles for once.

Sorry for the novel and repeating anything you already know, just hoping to help a bro out. Feel free to copy n paste this and save it or keep referring back to it. Lot of information to take in at once.
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Old 12-26-2013, 07:55 AM   #1158
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Default Re: Ish Official Fit-club

^ thanks for the info man although i know most of that stuff.. i do 8-10 reps right now so ill try going heavier and do 6-8 reps and see where that gets me..
but its still shit chest genetics.. my brother actually has hollowed chest so i guess i should be lucky with what i got
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Old 12-26-2013, 10:10 AM   #1159
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Default Re: Ish Official Fit-club

What's your schedule like fellas?

Train Every other day?
Train 4-5 days in a row then rest?
Train every day as long you don't train the same body part and have one rest day a week?
Each muscle once a week? Twice a week? Thrice a week?
How often do you rest?
How often do you take a deload week?
What do you do on rest days?
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Old 12-26-2013, 02:13 PM   #1160
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by sunsfan1357
Anyone get any fitness related stuff for Christmas? Got some gift cards, threw in some of my own money and came out with a 10mm Inzer forever lever belt.

Got some dumbells (two 20 pound and two 50 pounders), some GNC/***** gift cards, some Under Armour clothes and a Nutribullet. Decent little fitness haul

Edit: wow ISH... That's supposed to be D!cks as in D!cks Sporting Goods

Last edited by B-Low : 12-26-2013 at 02:15 PM.
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Old 12-26-2013, 02:23 PM   #1161
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by B-Low
Got some dumbells (two 20 pound and two 50 pounders), some GNC/***** gift cards, some Under Armour clothes and a Nutribullet. Decent little fitness haul

Edit: wow ISH... That's supposed to be D!cks as in D!cks Sporting Goods
What are you gonna do with the 50 pounders? Sell them?

What brand? I'm sure you could make some decent cash on Ebay for them.
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Old 12-26-2013, 07:59 PM   #1162
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Default Re: Ish Official Fit-club

Damn, I forgot to greet this thread a Merry Christmas.

Anyone still on that last rush of the year? I hit my 315 Deadlift goal last week (definitely looking to get that way up next year and my original goal was 365, but anyway) and I got up to a 140 pound overhead press last Tuesday. Pull-ups are feeling much easier too and I'm gonna try to test my rep max on the 31st (last training session of the year. Imma make it count). How about you guys?

And lolz, B-Low. Not the first time I've seen someone do that here.
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Old 12-26-2013, 10:42 PM   #1163
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by PullupJay
What's your schedule like fellas?

Train Every other day?
Train 4-5 days in a row then rest?
Train every day as long you don't train the same body part and have one rest day a week?
Each muscle once a week? Twice a week? Thrice a week?
How often do you rest?
How often do you take a deload week?
What do you do on rest days?
I was doing 5/3/1 two days on, day off, then two days on. Like it, but I'm going back to three days a week. 5/3/1 doesn't have enough volume for by far my weakest lift which is bench. Going to Bill Starr's 5X5 which calls for bench twice a week and squat three times a week. Deload every 6 or so weeks, on the days off I usually do mobility work, foam roll, or be lazy
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Old 12-27-2013, 10:28 AM   #1164
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Default Re: Ish Official Fit-club

happy new year guys and get ready for the new guys!

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Old 12-27-2013, 08:04 PM   #1165
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Default Re: Ish Official Fit-club

^^

I'm not a gym snob at all (never even worked out at a gym actually lol).. But good lord I hate when people try to give me advice just because they read an article online or something. It's always those people who are trying to get in shape for a specific event/trip so they research (google) like crazy then they give it up completely a month later
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Old 12-27-2013, 09:18 PM   #1166
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Default Re: Ish Official Fit-club

I've been going with my bro to the gym on Fridays lately and got damn it's scary inside. Lots of people look good, better than me even, don't get me wrong. But ho-ly shit, these guys don't know how to move. People catching cleans on their wrists, guys doing rows with 2 plates but on only 1/16 of the movement, dudes not even getting parallel on push-ups, PUSH-UPS FOR CRYING OUT LOUD. Apnd thesew ere already the dudes who had good bodies. I try to block everyone out instead when I go there coz I really can't stand it.
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Old 12-28-2013, 08:32 AM   #1167
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Default Re: Ish Official Fit-club

The only other comic book guy I know from this thread is B-Low, but I'm sure some of you guys might get a kick out of this.

http://a248.e.akamai.net/f/248/9086/...33,0,584, 550

http://a248.e.akamai.net/f/248/9086/...33,0,584, 550

http://a248.e.akamai.net/f/248/9086/...33,0,584, 550

Links below in case you guys wanna see all the designs. They also have long sleeves. I'd definitely train in these.

http://www.underarmour.com/shop/us/e...irt/pid1246520

http://www.underarmour.com/shop/us/e...pid1244399-602
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Old 12-28-2013, 10:44 AM   #1168
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Default Re: Ish Official Fit-club

All of those are cool, but I do like that Superman the most, it looks the most realistic so-to-say to me.

http://www.underarmour.com/shop/us/e...irt/pid1246520
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Old 12-28-2013, 01:01 PM   #1169
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Default Re: Ish Official Fit-club

And now begins the time of the year people start bugging me for advice. Resolutioners, eh, most of them give up.

I do try and help people with tips and stuff. But this time of year is just annoying.
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Old 12-28-2013, 01:21 PM   #1170
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Default Re: Ish Official Fit-club

But but but, it's before New Years and I wanted some advice
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