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FFGenerations
7088 Posts
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) 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!!! | ||
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Kronen
United States732 Posts
Whoops... I feel foolish in that I expected some to workout using a piano. Was super excited to see someone bench press or squat one. Them creepy dubbed voice-overs and strange O-faces though... | ||
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phyre112
United States3090 Posts
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 You adapt to what you continually demand out of yourself. Start light, make progress, you'll be fine. 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) 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 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!!! What the actual fuck am I watching. Yesterday's Gym soundtrack was this song on repeat for an hour. | ||
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Osmoses
Sweden5302 Posts
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. 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. | ||
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phyre112
United States3090 Posts
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. A fiber either activates or it doesn't. At the beginning of a set your nervous system will attempt to recruit the biggest fibers running in the most appropriate direction to complete the movement, this is true (side note, your nervous system learning to do this, and do it more efficiently is the "neurologic component of strength" that's talked about so much) However, those fibers are going to end up fatigued, and you're going to move on to smaller fibers, and fibers that are attached in less optimal directions. So if we're only talking singles with a moderate weight? Sure, you'll get almost no activation in the "upper chest" aka the clavicular insertion fibers. But you're doing PHAT, which has pretty high volume and pretty low rest, so by the end of the workout you're getting activation all over the place because the "ideal" fibers can't handle the whole workload. | ||
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GoTuNk!
Chile4591 Posts
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. | ||
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FFGenerations
7088 Posts
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. my program (should i ever keep at it for more than 2 consequtive weeks) is supposed to be + Show Spoiler + 1 bp ------------ ab dip ------------ mob 2 mob dl PULL 3 run pu PULLUP PULL br BARBEL ROW PULL mob 4 ohp ------------ lrdr LYING REAR DELT RAISE PULL sr SIDE RAISE PULL ab mob 5 mob sq dc fc wc 6 run mob (add punch bag pushing to as many days as you like, cudnt do it today tho) when i do lrdr and sr i really do them, so it should count as a decent pull maybe. i think my routine is pretty sick for me tbh. would love to do more rows & pullups but its not viable if i want to have a maintainable recovery for the other exercises. if i was stronger/stronger arms then it wudnt be a problem but it is a major problem atm, hence the spread (even put DL on its own day because of this) 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. ya im just curious for opinions really. then again i have forearm curls and wrist curls in my routine. and lying rear delt raises whatever those are (i figured out that u dont have to lie down to do them lol, tho i think its better). if i thought my chest looked scrawny then i'd definitely have a particular interest in it but it doesnt imo. my forearms on the other hand are puny and i can fit in forearm work during deadlift/other arm cooldown as for bodyweight dips, i got up to like 3x10. i think they are cool to end the session and will probs look into weighting them if i continue them. i like how they fuck u. tbh i think we only go to the gym coz we're all masochists | ||
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decafchicken
United States20063 Posts
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. haha I can't really take off the training wheels without being worried about destroying the rest of my PCL. Plenty of training wheels in my life until I can start moving some real weights. | ||
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IgnE
United States7681 Posts
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. Arnold says people need a big chest. Just look at his chest. There's no harm in doing extra. It's not like people are really pressed for time in the gym, and there are benefits to doing ancillary exercises. Flyes definitely help with mind muscle connection. | ||
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IgnE
United States7681 Posts
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. | ||
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GoTuNk!
Chile4591 Posts
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. Yeah we are no the same page. I just meant to question that big pecs look bad aesthetically on some people. If you are competing on bodybuilding or like that look, this is obviously non-sense. Tomorrow I'm leaving to Buenos Aires :D | ||
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phyre112
United States3090 Posts
I agree it's all about traps and shoulders for looking huge though. | ||
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decafchicken
United States20063 Posts
Seated DB Press 3x8 @ 50 Overhead extensions 3x8 Tricep pressdown 3x12 Planks 60 75 75sec I'm just going to quit lifting and become a bodybuilder. Been on the Brocaf[TM] Split for a month and already noticeably bigger. Should have taken before pics. Oh well. | ||
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decafchicken
United States20063 Posts
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. Rule #1 - Never fuck with someone with big traps or cauliflower ear. | ||
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FFGenerations
7088 Posts
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decafchicken
United States20063 Posts
On December 12 2014 03:47 FFGenerations wrote: EW THAT IS FUCKED UP What? Cauliflower ear? | ||
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FFGenerations
7088 Posts
*not sure if i want to be a professional boxer anymore~* | ||
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Osmoses
Sweden5302 Posts
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decafchicken
United States20063 Posts
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MtlGuitarist97
United States1539 Posts
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