Wtf?.

[rezkon]

Ok so one of those "Fitness dudes" posted this.
CHEST TRAINING

The key to a well developed chest is volume, volume & volume.
99% of people I see in the gym bench press without the correct technique,
when lowering the bar, make sure it always lands right under your chest, not any higher.
Keeping this technique throughout the exercise takes away pressure from the shoulders & puts more strain on the actual chest.
Try doing this with very slow form, and keeping your chest tensed at all times. Trust me you'll feel it more than ever.

If your chest is lacking try a method I used early on in my gym life.
Do 3 sets of flat bench press 8-10 reps every second day first thing in your workout.
If your muscles are used to the same old chest routine they are going to stop responding after a period of time,
this workout is like a 'wake up call' for the chest. I definitely saw results after 4 weeks.

Best chest exercises;
- Flat bench press
- Flat flys
- Weighted dips
- Incline cable flys
- Dumbell pull-overs

These 5 exercises above are what built my chest.
Try them in that order for your next chest workout, and also if your chest needs developing, liek I said above, every second day hit the bench press first up before any workout.

Remember, your muscles won't grow if they are used to the same workout, rep range, or amount of weight.
If you always lift heavy, try lifting light, if you only do 4 sets, try 5 or 6, anything to shock the muscle into new growth.

Is there any logic to the 3 sets before any other workout?..

 

[Cork]

Yes, there is logic to it. It's called greasing the groove (something that Pavel Tsatsouline is a big fan of). I wouldn't do that much intensity with it, but doing something more often, will obviously make you better at it. If it were me, I'd do pretty light weight and twice as many reps.

For example, on greasing the groove, I am a HUGE advocate for pull ups. I talk to a lot of people who can't do more than 3-5, so I always suggest to do some pull ups every time you're at the gym, and in no time flat you'll be able to do sets of 8-10.

 

[pieguy]

Post is pretty off. Guillotine press is one if the best mass builders and has the bar path slightly below your neck. Also, the lower the bar on flat bench, the more tricep recruitment comes in. Also, chest is majority fast twitch, which just reaffirms the effectiveness of lower rep programs like 5x5.

People play into the ifbb ideals way to much. Ur going to have issues with their absurd rep range when u don't have their calorie intake, drug intake, strength base and superior genetics.

 

[juggernaut]

People play into the ifbb ideals way to much. Ur going to have issues with their absurd rep range when u don't have their calorie intake, drug intake, strength base and superior genetics.

What does an organization have to do with a shitty post on chest training?

Also, take a look at this for anyone looking to boost and better their bench:

So You Think You Can Bench (Parts1-7)

Everyone of my clients has driven up weights 10-25lbs heavier by utilizing this methodology. Their chest becomes one of the stronger parts in which used to be their weakest.

 

[juggernaut]

5 Bigest Bench Mistakes

 

[pieguy]

What does an organization have to do with a shitty post on chest training?

Also, take a look at this for anyone looking to boost and better their bench:

So You Think You Can Bench (Parts1-7)

Everyone of my clients has driven up weights 10-25lbs heavier by utilizing this methodology. Their chest becomes one of the stronger parts in which used to be their weakest.

An organization doesn't have anything to do with it. I was using the organization as a way to pinpoint people's tendency to look up videos on the biggest, hugest dudes on the planet, aka IFBB pros, and try to mimic their routines in hopes of achieving the same.

People need to figure out what they want when they're training. Are you looking to increase your numbers on the bench or are you looking to increase your chest size? Adding poundage to your bench press isn't necessarily going to make your chest huge, and vice versa. They're not independent, but specializing in one is going to mean the other suffers.

Powerlifter benching like David Tate is teaching, doesn't really stress chest development, it stresses leverages and form in order to maximize weight lifted. That's because he's a PLer, he only cares about adding pounds in comp. If you want optimal chest development, you have to shy away from only concerning yourself with bench pressing maximal weight.

 

[juggernaut]

An organization doesn't have anything to do with it. I was using the organization as a way to pinpoint people's tendency to look up videos on the biggest, hugest dudes on the planet, aka IFBB pros, and try to mimic their routines in hopes of achieving the same.

In all the years I've trained people, I never once gave a shit about the programs that they elite have done. Dont blame them, blame the website and the magazines. Yes, some are owned by the IFBB, but the athletes are simply pawns to get your money.

People need to figure out what they want when they're training. Are you looking to increase your numbers on the bench or are you looking to increase your chest size? Adding poundage to your bench press isn't necessarily going to make your chest huge, and vice versa. They're not independent, but specializing in one is going to mean the other suffers.

Powerlifter benching like David Tate is teaching, doesn't really stress chest development, it stresses leverages and form in order to maximize weight lifted. That's because he's a PLer, he only cares about adding pounds in comp. If you want optimal chest development, you have to shy away from only concerning yourself with bench pressing maximal weight.

[/QUOTE]
So if I read you correctly, your saying a powerful bench isnt going to get you bigger? When I trained for strongman, my lifts were at their highest, but so was my weight and size. I didnt eat much more than I eat now, except for an occasional cheat meal here and there. Of course this is anecdotal at best, but how do you explain the increase in size?
Also, powerlifters are nothing but flat-chested trainees. None of them are huge, let alone Dave Tate.
I'm sorry, but I disagree with you.

 

[pieguy]

In all the years I've trained people, I never once gave a shit about the programs that they elite have done. Dont blame them, blame the website and the magazines. Yes, some are owned by the IFBB, but the athletes are simply pawns to get your money.


So if I read you correctly, your saying a powerful bench isnt going to get you bigger? When I trained for strongman, my lifts were at their highest, but so was my weight and size. I didnt eat much more than I eat now, except for an occasional cheat meal here and there. Of course this is anecdotal at best, but how do you explain the increase in size?
Also, powerlifters are nothing but flat-chested trainees. None of them are huge, let alone Dave Tate.
I'm sorry, but I disagree with you.

No, I didn't say a powerful bench isn't going to get you bigger. I said training for a bigger bench won't necessarily make your chest grow faster than a more well rounded chest routine focused on hypertrophy.

If you compare a powerlifter's chest and a bodybuilders chest of the same level, the bodybuilder will have a better looking and larger chest. It's just common sense. Why? Because one is specializing in obtaining size and shape while the other is concentrating on increasing a weight moved. You'll get some size increase of course because the body has to adapt, but you're not going to obtain it at the same rate as somebody whose focus is chest hypertrophy.

That's why bodybuilders bench press one way (elbows flared, smaller arch, etc.) and powerlifters another way (elbows tucked, wide grip, huge back arch, stable tucked legs). You like to read between the lines way too much when it's pretty obvious that if you specialize in obtaining mass, you'll get more mass than if you specialize in reaching a heavier powerlifting PR. It's like comparing stan efferding to branch warren, the results are clear.

 

[juggernaut]

No, I didn't say a powerful bench isn't going to get you bigger. I said training for a bigger bench won't necessarily make your chest grow faster than a more well rounded chest routine focused on hypertrophy.

If you compare a powerlifter's chest and a bodybuilders chest of the same level, the bodybuilder will have a better looking and larger chest. It's just common sense. Why? Because one is specializing in obtaining size and shape while the other is concentrating on increasing a weight moved. You'll get some size increase of course because the body has to adapt, but you're not going to obtain it at the same rate as somebody whose focus is chest hypertrophy.

That's why bodybuilders bench press one way (elbows flared, smaller arch, etc.) and powerlifters another way (elbows tucked, wide grip, huge back arch, stable tucked legs). You like to read between the lines way too much when it's pretty obvious that if you specialize in obtaining mass, you'll get more mass than if you specialize in reaching a heavier powerlifting PR. It's like comparing stan efferding to branch warren, the results are clear.

Please tell me you dont do this for a living?
PLEASE. I feel like I'm talking a writer for M&F.

 

[pieguy]

nice rebuttal. if you're a trainer, I really question how you're training your clients or even yourself.

 

[juggernaut]

nice rebuttal. if you're a trainer, I really question how you're training your clients or even yourself.

That's good, even included a little cartoon guy drinking coffee. That's funny. Did your Flex subscription come yet or are you just too narrow-minded to actually understand physiology?

 

[CowPimp]

Yes, there is logic to it. It's called greasing the groove (something that Pavel Tsatsouline is a big fan of). I wouldn't do that much intensity with it, but doing something more often, will obviously make you better at it. If it were me, I'd do pretty light weight and twice as many reps.

For example, on greasing the groove, I am a HUGE advocate for pull ups. I talk to a lot of people who can't do more than 3-5, so I always suggest to do some pull ups every time you're at the gym, and in no time flat you'll be able to do sets of 8-10.

Greasing the groove is supposed to be done a bit differently than outlined here. What this guy is espousing is a higher training frequency. Yes, greasing the groove utilizes that concept, but typically it is suggested you don't go anywhere near failure, and you perform pretty submaximal sets multiple times throughout the day.

The other thing to note here is that this very high frequency of practice is meant to stimulate more neural adaptation than structural. Of course, neural adaptation can lead to structural adaptation when put into practice with the correct loading parameters.

 

[CowPimp]

Also, concerning pieguy's posts, he seems pretty spot on to me. My problem with bench pressing "guillotine style" with the elbows flared out to the sides has nothing to do with maximizing chest development. The main shoulder articulation the chest is responsible for is transverse adduction. Benching with the elbows flared out to the sides requires one to do this more.

However, the additional torque placed on the shoulder, while being in a more compromising position, and with unstable scapular position makes it a poor way to bench press. This is true regardless of your goals. The risk to reward ratio is pretty poor as well, considering you already get quite a lot of chest stimulation out of a more powerlifter style bench press.

I would never have one of my clients perform the bench press to maximize chest development 100%, because joint health is ignored in order to facilitate this. Bench pressing like a powerlifter involves nearly as much chest stimulation with significantly reduced risks to shoulder health.

 

[juggernaut]

Also, concerning pieguy's posts, he seems pretty spot on to me.
...
Bench pressing like a powerlifter involves nearly as much chest stimulation with significantly reduced risks to shoulder health.

^ This.
I had no issues with his posts, the problem I believe lies in his prose and the wording of his sentences.

 

[Built]

Cowpimp, I... I think I want your babies.

♥

 

[juggernaut]

Cowpimp, I... I think I want your babies.

♥

Wha bout me??

 

[Built]

Wha bout me??

Cowpimp, juggie wants your babies too for some reason.

 

[juggernaut]

Cowpimp, juggie wants your babies too for some reason.

That's messed up MariAnne.

 

[CowPimp]

Cowpimp, I... I think I want your babies.

♥

I'm naked right now. Let's do this.

Juggernaut, you can have sloppy seconds, but I get to be on top. Fair?

 

[juggernaut]

I'm naked right now. Let's do this.

Juggernaut, you can have sloppy seconds, but I get to be on top. Fair?

I cant be in a room with another dude. It is too weird for me.

 

[CowPimp]

I cant be in a room with another dude. It is too weird for me.

Whatever dude. People say that two men can't conceive a child. Let's prove them wrong.

Am I making you uncomfortable? Haha.

 

[juggernaut]

Whatever dude. People say that two men can't conceive a child. Let's prove them wrong.

Am I making you uncomfortable? Haha.

I just swallowed my vomit.

 

[ecot3c inside]

2 men CAN have a child, if the woman just so happens to have twins which 2 sperm enter the egg at the same time, one from each dude.. good luck with that though you sick fucks.

 

[juggernaut]

2 men CAN have a child, if the woman just so happens to have twins which 2 sperm enter the egg at the same time, one from each dude.. good luck with that though you sick fucks.

I'm sick?? CP suggested it!

 

[Cork]

This isn't where I parked my car...

Although I will admit that the conversation has taken a turn for aligning itself with the actual thread name.

 

[juggernaut]

This isn't where I parked my car...

Although I will admit that the conversation has taken a turn for aligning itself with the actual thread name.

 

[sosc]

In my world the concept of doing something
differently to induce growth does not exist,
and usually leads to problems.

The preferred concept is that something is being
done improperly until the point where consistent
gains are obtained using the same protocol.

In closing, doing the same workout(/thing) over
and over again is not a problem in itself if its the
right one to begin with.