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When the boss is away.......(CONTEST)

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EasyEJL said:
give up on flat bench, and alternate between incline and declines
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Amen, I just flat bench once a month to make sure I haven't lost it. But I can always make steady progress on dumbell's incline / decline.

I think the flat-bench with an olympic bar is just an ego trip more than anything. Dumbells are 'far' superior in every respect except the psycho man on the bench factor. 6-8 wheels on the bench is still 'impressive', but if you're into that you probably wouldn't be 'stalled' either. You'd just be in between cycles lol....
 
Overall my chest workout was good and i improve in other exercises but i think its hurting me that i focus too much on bb bench.
 
The best thing you can do to manage insulin is take fish oil. Research has shown that if you take three grams of fish oil with a high sugar meal, your insulin response is much smaller. Don't take all your fish oil at once though; spread intake throughout the day. Would you eat all your protein for the day at once?
 
xjsynx said:
What is your current chest routine?
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Ive been using the routine bobo made me:

One week i do

bb bench, db incline, smith machine decline, dips, and cable flyes

Next week i do

Incline press, decline db press, adn incline flyes

These are done using the 2 up 2 down or 3 up 2 down that bobo recommends
 
Q: Do I have to get sore in the gym to be making progress?

A: For hypertrophy, I'd say yes. Hypertrophy is a biological adaptation to a stressor, and the stressor here is micro-tears in the muscle.

So I'd agree that this is true, but that's one of the reasons you have to change your training routine every six workouts -- to get that new soreness. But do you need to be sore all the time? No, but you should certainly be sore 48 hours after you initiate a new program. If not, then you probably did a Richard Simmons training routine.

Now, when an athlete is peaking at the end of his training phase, then he doesn't want to get sore. But when you're trying to build muscle, then yes, you should be sore to some degree after the first two workouts. (You shouldn't however strive to get sore so badly that you'd need an Advil sandwich to get out of bed.) The next four workouts you adapt, and then by the sixth workout you're ready for new soreness from doing something else.

The rule is, the program is only as good as the time it takes you to adapt to it. The changes in the program don't have to be dramatic. For example, you could do shoulder-width stance back squats for six workouts then go to front squats with the heels elevated and you'll be sore.

I know one very successful weight lifting coach who would simply make his athletes change shoes.

He was a ten-sets type of guy, so he'd have athletes do ten sets of squats for three weeks with Adidas weightlifting shoes and then for the next three weeks have them lift in Pignati weightlifting shoes. Finally they'd lift in running shoes.

The athletes would get sore every time they switched shoes. This slight variation was enough.

-Charles Poliquin
 
Manu20 said:
Ive been using the routine bobo made me:

One week i do

bb bench, db incline, smith machine decline, dips, and cable flyes

Next week i do

Incline press, decline db press, adn incline flyes

These are done using the 2 up 2 down or 3 up 2 down that bobo recommends
Click to expand...

First off, drop the Smith Machine work!
 
Manu20 said:
Ive been using the routine bobo made me:

One week i do

bb bench, db incline, smith machine decline, dips, and cable flyes

Next week i do

Incline press, decline db press, adn incline flyes

These are done using the 2 up 2 down or 3 up 2 down that bobo recommends
Click to expand...

How long, have you been doing this workout?
 
Always try to generate as much force as possible

Introduction to the first principle
As we saw earlier, the key to stimulating maximum muscle growth is to not only recruit,
but also to fatigue the high-threshold motor units (HTMU). HTMU are also known as
type II motor units, fast motor units and glycolitic muscle fibers. There are several
different terminologies to describe the different types of motor units/muscle fibers, so
weeding through the literature can get confusing. Without going into the depths of
theoretical physiology, It is important to have a better understanding of what exactly
motor units are and how they are recruited. When we understand how to stimulate these
fibers we will be better equipped to design optimal growth training protocols.
The motor unit
The motor unit (MU) is the basic functional unit of the muscle. MU are composed of a set
of alpha motor nerves and all the muscle fibers it innervates. All fibers within the same
motor unit are of the same sub-type (we will see them more in depth later on). The motor
nerve originates at the spinal cord and runs through the muscle where it is “responsible”
for the activation of a certain number of muscle fibers. The larger a MU is (composed of
more muscle fibers) the more force it can produce. When the nervous system sends an
activation signal towards the motor unit, all the fibers innervated by the motor nerve will
be recruited maximally; this is the all-or-none principle: basically all the muscle fibers
innervated by a same motor nerve will be activated once the signal is sent.
 
bitterplacebo said:
if you go back to the smith, try doing it flat, with the bar directly above your neck, those can be fun
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Don't go back to the smith, and if you want to put the emphasizes of the lift on the chest: then you lower the bar to the clavicle with your elbows flared, with a wide grip. A nice chest exercise. You will need to drop the weight though!
 
xjsynx said:
You might need to change routines now.
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Ya prolly, i like the workouts for back and arms, what kinda workout would u recommend for chest, honestly i htink now im gonna concentrate more on size and screw the bb strength, i think thats hindreing my gains.
 
Manu, make sure you do some External Rotations. The smith machine isolates your muscles and your supporting muscles do not get any work. but glad to see you were doing other lifts that help strengthen your stabilizers.
 
I'm quite proud to have FINALLY stumped you guys. And I am also available for contract work hiding codes. PM me for a price quote.
 
Manu20 said:
Ya prolly, i like the workouts for back and arms, what kinda workout would u recommend for chest, honestly i htink now im gonna concentrate more on size and screw the bb strength, i think thats hindreing my gains.
Click to expand...

I will show a few routines probably tomorrow. I have been trying to leave HAHAHAHA
 
xjsynx said:
Manu, make sure you do some External Rotations. The smith machine isolates your muscles and your supporting muscles do not get any work. but glad to see you were doing other lifts that help strengthen your stabilizers.
Click to expand...

Ya i really like db work for chest, i used to do db bench on one of those stability balls w/low weights of course, i dont know why i got so much into bb bench though..
 
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