Teamliquid Health and Fitness Initiative for 2014 - Page 167

On December 10 2014 21:03 ShadeR wrote:
lol bruh. nothing on the rich piano workout.

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On December 10 2014 22:03 FFGenerations wrote:
ill try machine flye post bench i guess, its already a tough session but might work out

On December 10 2014 22:03 FFGenerations wrote:
widegrip bench usually is pretty bad (tho i love it) since my arms are fucked by then
(would be bench + dragonflies -> dips + machine flye + leg raise. also punching lol)

On December 10 2014 22:03 FFGenerations wrote:
pre workout music video stim for today clicky

oooooooh i fixed my mp3 player, you had to hold down the power button for 20 seconds to super reset it and unfreeze it!!!

On December 10 2014 20:08 IgnE wrote:
Decline bench. Decline db bench. Floor press. DB Floor press. That exercise where you push the dumbbells together and press them up and down over your chest. The list goes on.

Same muscle. Upper chest has a set of fibers that connect to your collar bone while lower chest has a larger set of fibers that connect to your sternum. That is to say, both sets connect to your humerus, as they move your arms, but one connects to your collar bone and one set connects your sternum. The lower chest is the portion with more mass.

Bench press and pushups on rings still activate your chest best.

On December 11 2014 00:32 Osmoses wrote:

Alright, so either you activate it or you don't but some exercies activate it more or less, correct? I might switch to pushups on rings then, it doesn't hurt unless I do the pushing straight down (relative to my chest). On a related note if there is a "best way" to work a muscle, is the reason you do variations of (for example) DB press to put less strain on related but not "main focus" muscle groups?

Oh, and speaking of hurt, my back feels much better after some moderate squatting. I kinda feel like my back wasn't really the issue, but my normally tight hamstrings were so surprised I started doing leg curls again that they were trying to rip my lower back down into my calves.

On December 10 2014 23:57 phyre112 wrote:

You adapt to what you continually demand out of yourself. Start light, make progress, you'll be fine.


might be overkill to bench and dip AND fly on the same day. BW dips don't do shit for me and weighting them is awkward as hell so I just do flyes and bench. If you're going to do all three, you better be doing a TON of pulling volume the rest of your days in the gym.

On December 11 2014 01:11 GoTuNk! wrote:
I don't understand why you guys need extra chest; benching should take care of it if you get strong enough. Bigger traps, shoulder and arms are what make you look jacked anyway.

Try benching with 3-5 secs at the bottom. Technique wise, always stretch your pecs trying to meet the bar halfway trough on the descent of each rep.

One of the few things I dislike about powerlifting is the huge pecs requirement (I love benching, but I would rather it not put mass on my pecs)

I've never done flies or ring push ups.

On December 10 2014 11:52 phyre112 wrote:

First thought: take the training plates off and use some weight.
Thought after reading description: oh shit that's 70% of my max. And he's using it for a complex.

"decaf strong" copyright decafchicken ~2008.

On December 11 2014 01:11 GoTuNk! wrote:
I don't understand why you guys need extra chest; benching should take care of it if you get strong enough. Bigger traps, shoulder and arms are what make you look jacked anyway.

Try benching with 3-5 secs at the bottom. Technique wise, always stretch your pecs trying to meet the bar halfway trough on the descent of each rep.

One of the few things I dislike about powerlifting is the huge pecs requirement (I love benching, but I would rather it not put mass on my pecs)

I've never done flies or ring push ups.

On December 11 2014 10:07 IgnE wrote:
To add on to what I said before:

If the goal is to get as maximally efficient a workout as possible in as little time in the gym as possible a couple of days a week, then yes, don't waste time on flyes, you should be doing bench and dips.

If, however, you are trying to get as much strength and hypertrophy as possible, and if you have the luxury of being able to hit the gym 4 or 5 times a week for an hour or more, then yes, adding in flyes, crossovers, bench variations, dip variations, and the full variety of movements will yield better results.

I consider myself a bodybuilder at this point, and I mostly use an instinctive training routine that runs on a bare outline rather than a highly detailed rubric. But, in general, I workout 4-5 times a week on a single body part per day split. I do 10 minutes of medium intensity cardio and some mobility work to warm up. Then I hit the body part I am training that day with a "heavy" or "working" set and rep scheme. Something like 4x5-8 or perhaps a pyramid scheme working up to like a 3x3 at 3RM. Then I do 3-4 assistance exercises hitting the same bodypart from different angles or hitting different muscles in a much higher rep scheme, 3-4 sets of 12-15 reps for each of those exercises. I also do supplementary core work on days that I feel like doing it, typically 3+ times a week. In the end I spend about 75 minutes in the gym total each day, 4-5 days a week.

If something comes up and I have to travel, or on the rare occasions that I get sick, I compress my schedule, cutting out ancillary exercises and combining the "working" sets of multiple bodyparts to get a full body workout in that week in as little as 2 or 3 days in the gym.

On December 11 2014 13:22 phyre112 wrote:
Eh. I'll worry about proportions when I'm already otherwise big.

I agree it's all about traps and shoulders for looking huge though.

On December 12 2014 03:47 FFGenerations wrote:
EW THAT IS FUCKED UP