posted Thu, 05/09/2013 - 13:29
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Starting weight is 205 and BF came back at 9.5% with a 7 caliper test (realistically I could be between 8 and 12%).
Getting ready to start the gear tomorrow. Going to play it safe and slow with 600 mg test and add compounds as I see fit.
Any suggestions on what to do about the small chest??
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MetalgearInspiration
Im tryin to cut now
Check me out in my profile slowly gettin there
+1
LaTTTimer99Since you asked for suggestions, I'll toss up what has worked for me, and some things my trainer has me doing to put more focus on chest -
On dips, have a training partner hold your legs and pull back, so you're almost angled like you would be decline-pressing - grip as wide as possible w/ thumbs in (when I put thumbs out, it feels like tri's carry the brunt of the load). If you train solo, grab one of those stupid ass big rubber bouncy balls - you can set up on the dip rack with your shins on the ball, then roll it back.
On another of your posts, you mentioned rest-pause - my trainer completely changed the way I bench, and it's brought my pecs out big time. I used to bench with a fairly quick tempo (no bounce, just quick) - my trainer has me now pause at the bottom for a full second before pressing again, and stopping shy of lock-out - thumbs sideways along the bar, and a fairly wide grip. What this has done is focus more of the movement on my pecs and less on triceps. I recommend it. On my last set he has me do 40-50 rep drop sets - 365 for a slow 5, rack and they strip 45 off each side, then I hit 275 for 12-15, rack and strip the quarters, hit 225 as many as I can (some days it's only 4 reps, others it's 10), rack and strip 45 off each side and hit 135 til failure, then just the bar til failure. This is after 4 working sets, 2 lite warm ups and 2 set of 315 for 12-15.
Another exercise that is new to me that I really feel in my pecs is at the END of my chest workout, he has me hit 2-3 sets of weighted pushups (2 - 45's on my back til failure, strip a wheel, push til failure, strip the other wheel, push til failure). Wide grip. Damn - these torch my pecs after a brutal chest day.
Anyhow, maybe try those out see how you feel?
You may be a bit hard on yourself, because at least in the pics I wouldn't consider you to have a "small" chest - maybe focus a bit more on inclines, or start your chest workout with your incline movements, but looking good man!
+Uno
Peace,
T3
BigBmajWow thanks for that I hadn't seen this.
LaTTTimer99For sure man. I think the biggest single exercise that has popped my chest out has been the weighted push-ups - they're just a really different exercise. It's a trip how different they feel from bench-pressing, even though it's pretty much the same thing?
Anyhow, blasting a few sets of weighted push ups at the end of your chest workout might have the same effect on you that is has on me.
Happy lifting bro!
Lovely ;)+1
Can't wait to see your progress.. you look great now +1
BigBmajHey thanks. I can't wait myself.
wow you are impressive to say the least! +1
BigBmajHey thanks. It sure is hard to be content tho, never big enough.
You're not so shabby yourself.
Ur deff not 12 percent bf bro good work
BigBmajHey thanks.
Damn homie! Swoled up! Going to failure with your sets will not let you down. You will get big ass shit. Dorian used to train this way.
BigBmajWhat I used to think was failure was actually just counting to 12. Its amazing when you actually take a breath and look inside, you can find another rep - sometimes many more. I really love that about training - that trance you can fall into and find out what you are really made of.
Thanks for the complements.
AnonLooking ripped
AnonSick shoulders and biceps
To make that chest explode wide grip incline bench 4 sets 12 reps make sure you feel it in it chest so don't worry about the weight were using
Then cable flys and put a bench in the middle and start at the highest incline and work your way with each set lower the incline until your on your last set 5 sets 15 reps
Feel the chest
Fr sent how tall are you
BigBmajI'm 6'1. Yeah it seems like I was born without a pec minor or something. I've been trying to focus on incline movements and learning to feel my stretch and squeeze, its easy most places but chest is certainIy lacking. I like your idea of going wide - where should my elbows be?
I think my front delts and triceps take the weight when I bench. My bench is fairly strong 350 is not terrible for 3 or so reps.
I was one of those people that had a terribly tight pecs that pulled my shoulders forward - still do occasionally, if I don't watch it. It didn't help that in the beginning all I trained were arms and chest - they didn't grow just got tighter.
Thanks for the advice
AnonDamn Bro me and you are the same height.
Fuck 350 bench for 3 is fucking beast mode I want to get up there.
When I mean wide is you know where the lines are on the barbell wrap your hands right there and each set keep working in start really wide then next set bring it closer. It will take away from it beast ass triceps and shoulders out of the movement remember to bring the bar down right to the top of your neck touch pause a sec and go.
What do you do for shoulders? Front delts are ill
BigBmajBenching heavy does not put any size on me really. I did a simple powerlifting split for about two months and I got so strong quickly. I couldn't believe it - I was only taking a little test and some anavar at the time too. But I didn't put much size on at all even working in the 5 - 6 rep range. It made me realize that raw strength seems to be more a byproduct of the nervous system rather than the muscular system.
Front delts I never train - had to stop. That is the result of many years of benching with bad form. Thanks for the complement.
I don't think your chest is small.It's just that your arms and shoulders are huge!
BigBmajThanks man. I wish those damn rear delts would catch up with the fronts. Shoulders were lacking until I dropped all the pressing and got really into lateral raises high reps and learned to feel what was actually going on in there.
I can't tell from the picture that your rears are lacking.Do you have shoulder pain from time to time?
BigBmajI used to have lots of shoulder pain. A few things helped. 1) better posture - putting shoulders on back 2) yoga 3) I hang from a bar for several minutes every day and it opens my pecs up and loosens the shoulders.
I wish I had done yoga when I first started lifting. It made my imbalances very obvious. And make mind - muscle connection more more apparent.
I use to get shoulder pain and I still do once in a great while.I remember reading an article years ago.I think it was in MM2K.It talked about how many exercises work the front and outer deltoids.This leaves the rears weaker and your fronts hold your shoulder out of position.The article said to work your rears more to strengthen them up.At the time,my shoulder was bad.It hurt to sleep on it and sometimes it would pop when I moved it.I stopped shoulder exercises that worked my fronts and or outers and started substituting exercises that worked my rears.I would do reverse flies on the pec dec and various other exercises.I would do the one where you stick your arms out to your sides and do reverse circles.Well,a month later the pain was completely gone.Now if my shoulder starts to bother me,I drop things like overhead presses and concentrate more on my rears.