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question of power 5 | T nation

Complete Pec Evolution

Q: My pecs do not grow no matter how hard I am on bench press. What gives?

A: I know the feeling. Of course I had a lot of shoulder power and development right from the start, which usually affected virtually all my printing operations (flat, diagonal, overhead, etc.). The disadvantage? Since I had a delta dominance, my chest stayed behind.

There will always be some muscle groups that are below average compared to others, no matter how much specialization you do for them. But I believe in giving everything the old college is trying to do.

So let's talk about some principles that you should add in order to turn a birdcage into a spectacular one. (Totally cheesy, but I'll join.)

. Train the chest at the beginning of the week or whenever you are fresh.

This should not be a problem for most fitness brothers. After all, Monday is the International Breast Day.

. 2 Bring the chest forward.

You must move the scapula deeply into the indentation and depression during all pressure and flight movements. Think about putting your shoulders in your back pockets and keeping your sternum high.

If you look at this from the side, you will find that the pectoral muscles fall into a deeper stretch, which increases their activation, and you'll decrease the involvement of the front claws.

A little "hack" here is to use a foam roll or a rolled-up towel in the middle of your back to lighten a deeper setting of the feeder.

<img width = "90%" src = "http://www.t-nation.com/system/publishing/article_assets/9534/original/Towel.jpg?ts=1557337703" alt = "Towel [19659013] The towel is a pretty strong reminder to keep it there as well.

3. Press to the midline of the body.

This may be an internal clue to a better connection between mind and muscle even for the pectoral muscles As you press, remember to move your arms to the midline of the body to maximize activation and shortening of the chest muscles.

Many men who push to exercise the movement just press down However, if you want the pectoral muscles to contract as much as possible during a press – for hypertrophy purposes – you should move your hands towards the center of the trunk.

When pressing with a peg again, it is important to consider whether or not the pectoral muscles should contract Rod in two halves to be bent so that it receives a U-shape. Just make sure that you hold on to this profound backache and depression of the scapula to force the pectoral muscles to press. Do not let your shoulders roll forward at any time.

. 4 Know that leanness is important.

There really are no "inner pecs". That would be the sternal area of ​​the pectoral muscles. And here is the real reason why many people think they need more mass: they are carrying too much body fat to detect the separation between the pectoral muscles. If you want that nice breast "gap" that runs in the middle, then do not be fat.

. 5 Understand the arm angles for complete pec development.

The pecs have three distinct areas: the collarbone pec or the upper chest where the fibers are attached to the collarbone; the sternal or middle part of the sternum musculature; the abdominal head of the pectoral muscles, which results from the outer slope and is often referred to as the lower chest.

If you want to harness a specific area of ​​the chest muscles, you need to know the angle of the upper arm muscle to the pectoral muscles themselves. This, and not the angle of the bank, determines which part of the pectoral muscle is the most active and does the brunt of the work. Sternal Pecs “/>

Sternal Pecs

You hit this area more when you touch the arms.

 Upper Pecs

Upper Pecs

They hit this area more heavily when the arms go up to the torso at a 45-degree angle toward the midline.

 Lower sternum

Lower sternum

You hit this area more when your arms are moving in the direction of the hips and midline relative to the torso.

Prioritize movements based on which area of ​​the sternum you are trying to bias yourself over the others.

. 6 Strain the breast differently.

Not all movements strain the breast equally in the range of motion. An oblique or flat press takes the breast maximally in the middle of the range of motion. A dumbbell flight exerts the greatest torque on it in the lowest position, in which they are maximally extended. And a pec deck or a cable crossover rather strain it in the fully shortened position.

It is a good idea to load the pecs in all these different areas so that no fibers are left behind. How would that look in the program design?

Day 1

Punch on the chest muscles: Press two dropsets 8/8/8 onto the weight bench.

  • The first 8 reps fail.

    • 19659039] Reduce weight
    • Make another 8 reps fail
    • Reduce weight
    • Make another 8 reps fail
    • Again repeat too high cable intersection with burglary.

      • Perform 8-10 repetitions on cable crossings until failure.
      • Perform burglaries with body weight as many repetitions as possible.
      • Repeat again.

      Day 2

      Strike the upper pectoral muscles: Use a skew press, a barbell press, or a hammer-force skew press (see video).

      • Make 10-12 repetitions until failure.
      • Take a break of 60 seconds Number of repeats you achieved with the first set
      • Pause 3 minutes
      • Repeat again (technically this results in 4 complete sentences)

      Press on Sternal and Low r -pecs: Superset the shallow dumbbell flying with a slight dumbbell press. Do 2 rounds of 10 reps each.

      • Fly the dumbbell with a weight that will only allow you to do 10 reps.
      • Then set your bank so that it drops slightly.
      • Pressing with the same dumbbells as you were used for the flies for max reps

      Creating the light fall is easy. Just support the end of your bench on a few plates to make the fall. Use a slight angle, because if it's too deep, you're struggling to stay on the bench.

      This routine is just one example and there are a lot of variations for movements and muscle loads in different lengths. The majority of guys usually need a little more "upper" chest muscles because so many start out as bank monkeys.

       Bodybuilder vs. Powerlifter

      What lifters can learn from each other

      Q: They participated in both powerlifting and bodybuilding. What did bodybuilder Paul learn from Powerlifter Paul and vice versa?

      A: One thing Powerlifting Paul learned from bodybuilding Paul was how important it is to train muscles, not just movements. That was a huge lesson.

      When I left powerlifting behind and went back into bodybuilding, I really saw the big differences between the two. Apart from the fact that you use both dumbbells and dumbbells, I do not think they could be more different.

      With Powerlifting you want to bring the body into the most mechanically advantageous position to achieve the greatest amount of weight. It's actually quite counterproductive, and I see every week a litany of powerlifters with new tears and strains appear in the social media.

      Powerlifters should have several phases in which they think and exercise like bodybuilders. More muscle means better leverage and more muscles increase the maximum power potential.

      When you try to focus on muscle building (bodybuilding), you want to put that muscle in the most unfavorable position so it has to work a lot harder as it moves, blocking the joints in a way that blocks the involvement of others Reduced muscle groups.

      The problem is that most power lifters become very one-dimensional in their training thoughts. I got caught in the same trap. I forgot that despite the fact that most of the strength is mostly nerve-based, the muscles are still moving the weight. I know, that's news, right?

      I continued to suffer from adductor stress as my squat began to climb. By simply training the adductors on the "good girl machine" this problem could be solved. I later had a similar problem with my quads. The weight would rise, quads would be charged.

      I knew my quads had to get stronger, but I already did squats with a bar and more than 600 pounds and squats with 455 for reps. Of course I had strong quads. Not correct!

      Due to the years of perfecting my squat for my levers, I had really learned how to strain the hips and rely on them to do the main work. This meant that my hips could squat 635 pounds, but my quads were much less. That's why something in this area often caused me to load a quad.

      One day, I decided to correct this and eliminate my hips of superlatives at birth from the equation. This meant squats where the hips did not contribute so much and my skinny quads were forced to bear the brunt.

      It was not a big burden. I struggled with three plates for a set of ten on hacks. That was a very modest day. But it also let me know that I was on the right track. I knew that my quads could contribute to my squat and not the weak link.

      I followed all my squats with 1-2 sets of Hack Squats for 10 -15 reps I used to live in the mantra "All over 5 reps is Cardio", so I can not explain in words how horrible that was. After working diligently with this plan for several months, both my heels and my barbell bends rose. Months later I hit a sport-best 660-pound squat with good speed. Luckily, my quads stuck to the bone.

      I think all powerlifters should train on muscle growth and weak muscle groups for at least a 12-week training cycle throughout the year. The problem is, most do not want that. It's hard to get out of your head as a powerlifter. Squat, bench, deadlift … every week, all year.

      I think both lifters and bodybuilders can benefit from training cycles that focus on the other goal. Powerlifters should do some pure hypertrophy training cycles to support weak limbs, and bodybuilders should complete some cycles where they focus on getting stronger with a few basic exercises, which should translate into more muscle growth.


      Deloads for non-competitors

      Q: How do I know when to deload? Should I be worried if I do not participate in powerlifting?

      A: In a perfect world, we would be able to figure out the exact number of training days a week with the exact amount of volume that stimulates growth and improves performance without ever feeling burned out or tired. And in this perfect scenario, training should never stop.

      Unfortunately, we do not live in a perfect world, so mental, physical and emotional burnout during training is a real thing. For the non-competitor (who does not try to plan a workout / recovery cycle to create supercompensation for the competition), what are the advantages of unloading?

      1. It gives the sympathetic nervous system a break.
      2. It gives the lifter time to think about the previous training cycle. This consideration allows better planning for the next training cycle.
      3. It gives the joints and connective tissue a break. They only have so many revolutions in these things.
      4. It enables a higher level of strength and fitness to manifest through the multifaceted elimination of fatigue (systemic, muscular, mental, emotional). A kind of mini-supercompensation.

      Here's a real conversation for you. If you are not paying attention to the signs that you have strayed from training, you will probably get some "forced rest" after an injury. Training is a metaphysical endeavor, especially if you train hard. This burdens virtually every physiological system you have. So it only makes sense to take a break to allow a full systemic recovery.

      I use the following procedure to determine when to recover:

      • Self-assessments every six weeks. My self-assessment was to ask myself if I was hungry or full. Confused? Lemme explain.

        If you live in primeval times and are looking for food, the level of dopamine is increased because finding food is important for survival. It is the neurotransmitter for motivation, performance and performance. Once you get something to eat and eat a lot, your serotonin levels will rise and you will feel satisfied.

        I'm too simplistic, but the point is that the brain is constantly analyzed to assess the pain risk or injury to the satisfaction of the gain or performance. Your brain knows when to rest. If you pay attention to this feedback, you will pay attention to it and rest, do not be nonsense and continue to enforce.

      • At six weeks I will analyze if I feel full or if I'm still hungry. Am I looking forward to going to the gym to load the counter (hungry), or would I rather do something else (full)?

        Pain in my joints? Is my perception of effort really high compared to last week or the week before? "These workouts feel harder than they were two weeks ago."

      • When I realize that I am full and know that I have to reload something, I first take at least three full days off. If I need more, I'll take it. I took up to ten days off; I just did not want to go back to the gym during this time.
      • I wait until the enthusiasm returns. That is, I'm not overruled by the ridiculous notion that all my profits run dry while I rest.

        As soon as I start feeling the itch, returning to the gym, I do not do it. That's right, I do not know yet. I sit down, write down my possible programming and think about what I want to achieve in the next training cycle.

      • After this is ironed out, I use one to two weeks of warm-up training where I slowly increase the pace. Strength and intensity increase.

      There are tons of ways to unload, but I've found that this works best. Regardless of which method you choose, you should keep to the full three days off regardless of how your discharge protocol looks like on dieting for fat loss. Are there some really simple rules that could eliminate all the confusion?

      A: A fat loss diet is THE simplest concept to understand.

      The two most important variables:

      1. Determine the calorie intake for conservation.

      For most people, calorie intake for maintenance is somewhere between body weight x 13-15. For a Total Daily Energy Output (TDEE) calculator, you do not need to enter a zillion numbers. Just use a normal calculator and get into the range of the ballpark.

      . 2 Make sure you get enough protein.

      A sufficient amount of protein is normally 0.8 to 1 gram of protein per pound of body weight. Yes, body weight. Stop asking if it's "lean muscle". Nobody has to undergo a DEXA scan to determine protein intake.

      Do the following:

      1. Eat high quality protein with each meal and take at least 20 grams of it in … every meal. [19659039] Eat all the vegetables you want during the day.
      2. Eliminate over-indulgable foods that fuel the reward cycle in the brain. Do not act as if you did not know what they are. Oreos, pizza, donuts, potato chips, ice cream, etc. Over-processed foods cause people to overeat.
      3. Avoid sugary drinks. This includes fruit juices. Most of them have little or no nutritional value.
      4. Push most of your carbohydrates into the meal after exercise and after exercise.
      5. Adjust your fat and carbohydrate intake to your liking.
      6. Stay Calorie Maintenance for two weeks, then reduce calories by 10% by reducing carbohydrates or fats (again, depending on preference). Protein should never be reduced after dialing. Further calorie reduction through carbohydrate and / or fat elimination until the fat loss goals are achieved.

      Question of Power 44

      Push-Pull Legs – The Ultimate Fission

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