Dutch bags. Any BBing questions you may have Ill answer in this thread ..

[digimon7068]

http://www.elitefitness.com/forum/8045809-post5.html

sorry

ok. . .i wanna bring my chest up to par with the rest of my body. . .i bench/incline (barbell or dumbell), flyes, cables, etc. . .but it's just a genetically weak area. . .i don't necessarily care about significant strength increases (although it would be nice), i'd just like my chest (size and shape wise) to be proportionate to everything else. . .

ps: what ever you recommend, please be kind to my 43 y/o shoulders. . .

 

[the_clockwork]

show me a study that shows working out in the AM is better than the PM.. assuming in the PM you haven't had anything to eat for 4 hours

 

[GUARDIAN]

show me a study that shows working out in the AM is better than the PM.. assuming in the PM you haven't had anything to eat for 4 hours

i personally work out at lunch. but if u r natural, peak test levels are in the morning. u could do a search and easily find those studies. but beyond that i believe it is simply a matter of preference. u wont catch me working out in the am.

 

[digimon7068]

sorry

ok. . .i wanna bring my chest up to par with the rest of my body. . .i bench/incline (barbell or dumbell), flyes, cables, etc. . .but it's just a genetically weak area. . .i don't necessarily care about significant strength increases (although it would be nice), i'd just like my chest (size and shape wise) to be proportionate to everything else. . .

ps: what ever you recommend, please be kind to my 43 y/o shoulders. . .

to be specific. . .if you split your pec into 4 pieces, the lower-outer area needs the most improvement imho. . .they're not bad where they connect to the shoulders and they're not bad in the upper-middle. . .what do you suggest to target that area??

 

[Sub-Zero]

first off genetics play a huge role in the appearnace of shoulders. Some of the greatest physiques have always shown mind blowing shoulders. Guys like Levrone, Dillet, Strydom, Cutler etc. Most of these guys have a naturally very wide shoulder structure and this helps. But for the rest of the pack not blessed we need to most efficient effective ways to blow up the side delts inorder to really have some impressive shoulders.

As I dont know if you are interested in a possible site enahncement protocol using AAS Ill assume you are NOT. Instead Ill present some of the best exercise techniques for getting huge delts.

1: Side laterals: Problem with this side delt builder is that we are limited by the top range of motion due to the severe mechanical disadvantage. Try this : take a pair of DB's about 2 times heavier than usual. Hold the DB's to your sides, tense the delts, push them out as far as you can directly to the side. Do quick, short reps. Do everything you can to JUST lift with only side delt strength. These suckers BURN!!


2: Incline side laterals: In case you havent noticed I am big on creating a stretch in the musle to aid in fascial stretching and support network creation. These suckers are awesome for the side delts. Sit back on an incline bench about 75 degrees. grab the DB's and hold them to your sides. Pull the shoulders BACK and never slouch. Do your laterals like usual and vary the incline of the bench between 60-75 degrees for maximal stimulation of the side delts

3: Wide grip upright rows: Thisis a great heavy compound exercise for the side delts. Grab the bar at shoulder width or wider and just pull the arms up to about parallel to the ground. Go heavy and hard on these


Add 1 or 2 of those to your workout brother and soon enough your delts will seriously add some critical mass..

for the form aspect of workign delts, do you use your traps at all? like shrug them back to allow for a wider range of motion, or do you focus ONLY on the side delts moving, meaning the range of motion would fall just below perpendicular to your body

 

[Sub-Zero]

Honestly the best thing you should do is something called Elastic Equivalent training.
The basic premise of this style of training is to try to build as much fucntional muscle as possible.
I warn you though, it is a BRUTAL style of training to be used sparingly. Elite athletes are normally those guys that use this technique most often.


To use the squat and deadlift in this fashion you are going to create supersets of very very heavy low rep lifting with explosive high intensity exercises that mimick the same movement pattern.


Deadlift/ Power snatch superset: Dont be concerned with deadlifts making your waist wider. they wont, that would involve your actual pelvic girdle widening, which it wont do. Power snatches are an exceptional explosive exercise. If you dont know how to do them then do power cleans or soemthing more basic.

Deadlifts 3-4 warm ups 5-7 reps: 5 sets 1-3 reps with MAX load(your goal is MAX STRENGTH production through nueral drive)

ss/
Power snatch 3-4 warm ups 5 reps: 5 sets 10 reps with 25-50% bodyweight(if you weigh 200 lbs use 50-100 lbs on these) Be as EXPLOSIVE as possible. your goal is maximal SPEED production





Squats/ High Box Jump superset


Squats 3-4 warm ups 5-7 reps : 5 sets 1-3 reps with max load

ss/
High box jumps 3-4 warm ups of skips, bounding and plyo's: 5 sets 10 Box jumps(try to find a box (or bench or table or countertop or whatever)as high as possible)



give these worksouts a try and get back to me brutha! Good luck and train safe and hard!

if we are concerned with using overtly heavy weight (1-3 reps range) because of injuries, or fear of injuries, is there an abridged version (why not 10 reps slow and controlld? ) that can be for us "pussies"

 

[Wulfgar]

if we are concerned with using overtly heavy weight (1-3 reps range) because of injuries, or fear of injuries, is there an abridged version (why not 10 reps slow and controlld? ) that can be for us "pussies"

Honestly there is no substitute.
EET training is not for pussies

if u want max strength/power/speed you have to train that way

 

[Wulfgar]

for the form aspect of workign delts, do you use your traps at all? like shrug them back to allow for a wider range of motion, or do you focus ONLY on the side delts moving, meaning the range of motion would fall just below perpendicular to your body

i focus onl on the side delts. the traps are bully muscles

 

[digimon7068]

bumped for the wulfman to school my chest. . .

 

[Wulfgar]

The lower outer area are hit best with weighted dips IMHO(esp considering your shoulders)
med-wide grip with the elbows going "slightly" out and a slight forward lean.

Try something like this

week 1: 3 warm ups 2 working sets 6-8 reps(+ 2 forced reps on last set)
Week 2: 3 warm ups 2 working sets High/ low sets( 3-5 reps then immediately drop weight and do 8-10 to failure)
Week 3: 3 warm ups 1 working set 8 reps 1 triple drop set( 4-6 reps to failure each drop)
Week 4: 3 warm ups 2 triple drop sets



then repeat

trust me dude these will beef up the lower outer pecs in no time