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Anabolic Steroids

Benny's strive to greatness

Seven Dog said:
Not that I have ripped pecs, but I like flat db and incline db.
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I actually intended to do a lot of DB work last night instead of BB. But I got to gym after a shit day at work and decided to boost my spirits with a PR and some heavy lifting.
 
Benny said:
Ok guys, need some input. You've seen the pictures above. My chest is still a big weak point in my appearence, as well as abs but I'm on a good track with them. What can I do to really form up my pecs? I do a good bit of cable flies, but that just doesn't seem to be cutting it.
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Presses and more presses. For mass and thickness.

I would recommend sacrificing a little ego and take weight off. Practice benches with elbows untucked. Learn to press with your chest and not your arms. Takes some getting used to but we all have different body types and they require tweaks on form.

I have a long torso and relatively high chest so to develop my pecs to the max I learned a long time ago to press at the nipples or above. Not like powerlifting where you may find it an advantage to pressing at the sternum to generate max force.

Focus on that chest my man and gains shall follow. Forget about max poundage for now. That's my advice.
 
gr8whitetrukker said:
Presses and more presses. For mass and thickness.

I would recommend sacrificing a little ego and take weight off. Practice benches with elbows untucked. Learn to press with your chest and not your arms. Takes some getting used to but we all have different body types and they require tweaks on form.

I have a long torso and relatively high chest so to develop my pecs to the max I learned a long time ago to press at the nipples or above. Not like powerlifting where you may find it an advantage to pressing at the sternum to generate max force.

Focus on that chest my man and gains shall follow. Forget about max poundage for now. That's my advice.
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Will give it a shot trukker, but I do have to keep weight low for that. My shoulders will suffer if not.
 
Benny said:
Will give it a shot trukker, but I do have to keep weight low for that. My shoulders will suffer if not.
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I learned to put myself thru a painful stretching ritual to loosen my calcium deposits before doing my working sets. Works wonders and no pain.

Also learn correct form when pressing to the nipples. I learned to tighten the traps and allow them to catch and assist in the negative. That way traps are tight shoulders are tight. No bouncing no half ass bull shit and I can't imagine you'd hurt your shoulders.

Lmk how it works for you and we can talk about it more. That is the art of bodybuilding. Working the intended muscle.
 
Benny said:
I actually intended to do a lot of DB work last night instead of BB. But I got to gym after a shit day at work and decided to boost my spirits with a PR and some heavy lifting.
Click to expand...

Congrats on crushing 335!!

Sounds like you needed it. Maybe next time you train chest go with db's.
 
Friday I did chest again. Flat bench I did a pyramid up to a 335x1, then 225 reps to failure five sets, super setted starting at 215 going to failure remove 20lbs imediately go to it until failure on down to 135, then did five sets of pause reps with 185x6-8 where ever I slowed down on my upward momentum. Then incline bench, 135 using time under tension method and going to failure for five sets. Then cable flies, light weight and concentration on good full contraction of pecs, usually15 reps. Didn't even count sets, just did a lot of them. Body weight is down again, averaging 203-204, but strength is there. I appear to be leaning out still. Plan for up coming week is to change some routines. Concentrate on isolating each muscle better, use more Dumbbells, go lighter weights and high reps. Basically I'm looking to throw my body a curve ball and see if it stimulates some new growth, while contributing to the cutting with the higher reps.
 
I give myself 6-8 weeks on a program. It just so happens that is when I see things stall out. It's not set in stone but I just listen to the cues I'm getting internally.

It's like opening up my gun safe. I have a different weapon for every scenario :)

All good ways to change a workout:

Same workout but change
*time between sets
*progressive overload
*supersets
*static holds
*heavy partials
*pause hold
*hand/foot placement.

Then some times a whole workout overhaul is needed.

For mass I use almost all complex movements

Then add iso work when I'm shaping or cutting or at the end of a cycle.

Lookin fit benny. Big difference man. Big!
 
My strength is finally what I consider an acceptable level, so I want to get all my definition and start sculpting. I still want some more lean muscle and size of course, but I can wait until my fall/winter bulk cycle if I need to.
 
How about an update?? How long is this cycle?? Sorry if I missed it. So far its been about 10 weeks right??
 
It's a long cycle, should last through September. Life has just had me real busy for a couple weeks. Should get back to normal next week.
Not much has changed, maintaining 207lbs, looks like the var is helping to lean me out some more. I feel great, so still will be pushing on when I can get back on a schedule
 
I just want to second what BB69 said, benny im very impressed with your transformation and the dedication it took to achieve it. Now time to get back on track and complete the transformation.
 
Scored some gym time last night. Did a lot of cable flies from various angles, tricep and bicep work. Started on shoulders but got called to work. I should get my back routine in tonight, and may get legs in tomorrow depending on some other events. But next week it's back to wide open in the gym.
 
Hitting the gym this week like I should, still maintaining 205-207 on scale. Think recomp is still making some slow progress, but strength on bench has fallen some. I got word I have a physical for work scheduled for a month from now. With that in mind, I'm gonna cut the cycle a little short and go in to cruise mode in a couple weeks. Then I'll cruise until it's time to start a bulk cycle of test/deca/d-bol(first four weeks)/either anavar or winstrol(last four weeks).
 
Thanks guys. Gonna try some HGH this fall if all goes well, so I can try to heal up the shoulder and elbow issues that I feel are really holding me back. Also looking at a test/deca cycle for fall/winter to put on some real muscle size.
 
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