Here's the gym update

[Ben07]

Everything has pretty much progressed except for chest that is LowK worse then B4 bulk looks almost none existent but ye here it is

 

[TonyDr]

How did you work your chest ?

 

[Ben07]

How did you work your chest ?

1s a week
Cable flys
Bench
Incline bench
Chest press

 

[TonyDr]

1s a week
Cable flys
Bench
Incline bench
Chest press

Did you feel your chest or shoulders/triceps do most of the work ?

 

[Ben07]

Did you feel your chest or shoulders/triceps do most of the work ?

I feel like my arms usually do all the work but when asking others on my form they say that it looks good

 

[TonyDr]

I feel like my arms usually do all the work but when asking others on my form they say that it looks good

i comment just to remember this tomorrow but i need to share some tips to feel to chest. Because feeling the pecs is more important than form.... I need to read once again my old books

 

[TonyDr]

@Ben07 Ok bud before answering i have few questions about your chest routine :

1) Did you do them first thing in the workout ? Or after shoulders/arms ?

2) Did you focus on the depth deficit stretch using dumbells or your focusing on the weight ?

 

[Ben07]

@Ben07 Ok bud before answering i have few questions about your chest routine :

1) Did you do them first thing in the workout ? Or after shoulders/arms ?

2) Did you focus on the depth deficit stretch using dumbells or your focusing on the weight ?

1) I usually do like bench first then like tricep pushdown and then chest again if yk wim

2) I don't use dumbbells except for arms but I somewhat focus on the stretch on machines/cables

 

[Ben07]

My face hasn't changed at all tho during the bulk so I'm fairly happy that I know that. So like how much bigger can I get without it being to much?

 

[TonyDr]

1) I usually do like bench first then like tricep pushdown and then chest again if yk wim

2) I don't use dumbbells except for arms but I somewhat focus on the stretch on machines/cables

Ok i've read my old books here are my suggestions,
It is based on the books "Strength training anatomy 2 - 3" from Gundill & Delavier :

1/ Prioritize Chest first before using any triceps

2/ Use dumbbells only on your flat & incline bench presses (never lock fully your elbows), elbows close to th body to avoid too mush shoulders stimulation

3/ To improve nervous recruitment of the chest, start all your sets with high reps low weight cable flies BUT using ankle cuffs around the elbow. The goal is to push blood and load up the nervous system BUT WITHOUT tiring the chest muscles, because shoulders & triceps will take all the work

4/ Consider starting dips and deficit push-ups, with the elbows close to the body and without locking the elbows and focusing on the stretch

5/ Consider doing every other day of training except the day before chest and the chest day, 1 set of 100 reps of "Gundill's shrugs" to improve the upper pec nervous system and blood capilarity overtime

 

[Ben07]

This is

Ok i've read my old books here are my suggestions,
It is based on the books "Strength training anatomy 2 - 3" from Gundill & Delavier :

1/ Prioritize Chest first before using any triceps

2/ Use dumbbells only on your flat & incline bench presses (never lock fully your elbows), elbows close to th body to avoid too mush shoulders stimulation

3/ To improve nervous recruitment of the chest, start all your sets with high reps low weight cable flies BUT using ankle cuffs around the elbow. The goal is to push blood and load up the nervous system BUT WITHOUT tiring the chest muscles, because shoulders & triceps will take all the work

4/ Consider starting dips and deficit push-ups, with the elbows close to the body and without locking the elbows and focusing on the stretch

5/ Consider doing every other day of training except the day before chest and the chest day, 1 set of 100 reps of "Gundill's shrugs" to improve the upper pec nervous system and blood capilarity overtime

Appricuate it bro

 

[TonyDr]

Appricuate it bro

If you struggle with the gundill shrugs don't hesitate to pm me, the upper pecs need to lift the weight, not the traps