posted Wed, 10/06/2021 - 12:57
1119
Chest plateau help
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Have had great results halfway through this cycle I put a lot on muscle memory, diet and 6 day a week hour gym before work, but due to minor rib injury had to take light on chest for week or so early on.
My shoulders arms lats traps back legs everything coming in great but it’s taking away from what growth I have on chest as it’s so much more in these other areas.
I’ve looked up ideas on how to shock and grow pecs but any experience with this or advice or workouts that could help would be appreciated. I do bench, incline, machine bench same. Dumbbell press, cables, flys.other than hitting it 3 days a week I’m trying to find a way to mix up workouts to get some growth. Thanks.
KB
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TronI've got A decent little chest shredder for ya. Go to the dip station. Preferably one that has the little assistance platform where you can place your knees on it and adjust it to take off weight. But don't do that YET. Do 10 sets of dips to failure. When you do the dips tuck your chin down so that it naturally causes you to kind of lean forward so that your chest is being focused on and the triceps are secondary. Let's say you can do 10 perfect dips and that's ALL... do the 10 and right as you fail on the last one pull the assistance platform out and have it adjusted so it takes about 50ibs to 70 off your bodyweight...then rep that with perfect form to failure. Your doing super sets. Time 60 seconds between each super set and give me 10 total super sets like that. Your chest will be pretty pumped from doing it. And if that wasn't enough go over to the cables and do 3 or 4 burnouts. Your chest should get sore. Man a LOT of people overlook dips...it's not to be overlooked and they will give you great upper body strength.
And if you get to like set 5-6 and you just can't do your bodyweight anymore. Use the assistance platform on the rest of your supersets and just adjust the weight accordingly. When I went to county jail for 14 months all I had was bodyweight exercises. I utilized water bags to but going that long relying on your bodyweight you would be surprised at how overall strong you feel because you are utilizing your core in most bodyweight exercises. At the end I timed myself and I was able to do 1000 proper form squats in 37 minutes. I did sets of 100. I was even able to do 200 squats straight for a couple sets. After 6 months I was able to start performing pistol squats. If you don't know what that is look it up...one leg squats. Now that I've been in A gym I got out of the bodyweight stuff for a while because I was SICK of it. But I got to where I wasn't feeling like I was getting A REALLY good workout anymore. So last week I did that workout with the dips that I mentioned above and my chest (especially lower PECS) got pretty sore and I was able to get A really good pump. Sorry for the length but I hope this helps. I've got some pretty damn good bodyweight exercises for ALL body parts pm me if you're interested
Will do. I do dips during chest days and try to lean forward but havnt used assist part to help go to failure. If I have a sore chest it was a good day but gets harder and harder to get there. Thanks for tip.
TronYeah man. Hit those dips and REALLY REALLY focus on pushing with your chest...man I make sure it fucking ripples from the bottom all the way to the top each time...I flex the Hell out of it...try to just rip it apart each rep. But adding that superset to it's A different thing...And if you want to REALLY go beast mode. Put A weight belt with A chain on. Strap 35-45 I've to it...do as many as you can with that then drop the weight and immediately go to bodyweight...THEN immediately pull the assistance platform out and rep the fuck out. If you don't have one at your gym you can use a partner to spot you or just pull a bench up and out your feet behind you and your toes on the bench...use your feet to "spot" yourself for assistance.
I guess issue I’m having is using just pec muscle or mostly pec even with bench other muscles can easily take over bad form. Thanks or tips I’m working on feeling pec get pump and work in targeted exercise.
Single arm cable flys helped me a lot. Use your other hand to press on the pec that’s working and feel the engagement. Doing these helped me develop more pectoral control and I think focusing on one side at a time helped greatly as usually we’re trying to balance both whilst not tearing our rotator/tricep/anything else we may be engaging in a press. Its a lot to focus on and reducing distractions should be a priority when bringing up a weak point.
Chest used to be my weak point. Some tips in here:
https://www.eroids.com/forums/general/general-talk/what-is-your-lagging-...
Thanks, seems I’m not alone anyway and trying some of the right things.
I will say the biggies for any lagging bodypart are shitty form and not engaging the muscle properly. Most people doing flyes are working their delts and not pecs. Easy to screw that one up. You have to feel the muscle to engage it. Take a dumbell row for example. Have someone press on your lat so you get the sensation in the muscle you are supposed to be working and can focus on it better. Have press on chest in the same way.
And now for my pet peeve. Slow the hell down people. You are not in a race to get your set done. Use a 4-0-1-0 tempo. Maximum growth in a muscle occurs when the TUT (time under tension) is between 40-80 sec. Have someone time your eccentric until you get the hang of it or do a 4 count upon lowering. Growth will occur then.
I’ve found that concentrating on the ‘squeeze’ at the top, pausing for a second or two at the bottom to avoid the momentum from the ‘bounce’ and increasing the overall time under tension are great ways to ‘shock’ the muscles there without having to change the routine/exercises really.
Also feel like people sleep on banded push ups with varying foot angles/placement to mimic incline/decline.
I don't like pausing at the top or bottom unless you can do it while still maintaining tension on the muscle. Can with some exercises and can't with others. With a slow tempo there will be no momentum. That is usually the problem, people just letting the weight come crashing down and then trying to throw it back up.
It’s all about getting that squeeze bro well said. It takes a fuck ton of concentration and will power to squeeze every rep throughout a workout but team that with full ROM and strict form and you’ve got license to make muscle.
Yea I try to flex muscle top and bottom of rep on chest and I’ll even do half or 2/3 complet reps to try to keep pump on pec at end. I’ve been trying that and on machine holding while doing one arm at a time then burn out , but just trying to mix it up get to muscle more directly lately get growth.
Usually always finish with cables from low and high then flies to stretch muscle at end.
Hmm I’ve never tried banded push ups before