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  1. #1
    Doom44's Avatar
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    Chest Ultra Lagging

    as the tittle my chest are ultra lagging. so my question is should i train chest twice per week ?

  2. #2
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    Not necessarily. Examine what you've been doing. From weight, reps, rest between sets, everything.

    Are you really working as hard as possible?
    Is your nutrition as good as it can be?
    Are you getting enough rest?
    Is this the only body part lagging or just the one you're most concerned with?

    Possibly try a different training methodology. Visit the lounge and read "Marcus's Diary" for some modern training strategies. Another thing to consider is if you are shoulder dominant while doing your pressing movements. If so, try some pre-exhaust tactics and see if that helps you.
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  3. #3
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    Kel is right on with the questions, as usual.

    Rest is a key player and more often underestimated. I noticed decent growth after switching from twice a week to once a week.
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    "It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel

  4. #4
    Doom44's Avatar
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    Quote Originally Posted by kelkel
    Not necessarily. Examine what you've been doing. From weight, reps, rest between sets, everything.

    Are you really working as hard as possible?
    Is your nutrition as good as it can be?
    Are you getting enough rest?
    Is this the only body part lagging or just the one you're most concerned with?

    Possibly try a different training methodology. Visit the lounge and read "Marcus's Diary" for some modern training strategies. Another thing to consider is if you are shoulder dominant while doing your pressing movements. If so, try some pre-exhaust tactics and see if that helps you.
    My legs are develop very well. And I believe my nutrition are not the problem.
    I think I need to focus on the intensity ? Or maybe I don't push hard enough.

  5. #5
    Doom44's Avatar
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    And I think another big problem is I rest not enough.
    But I'm a group instructor. So I kind of hard to rest. Is there got any way to help me up?

  6. #6
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    Brief, heavy and intense training sounds up your alley. Read the thread I referred you to.
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    Quote Originally Posted by kelkel
    Brief, heavy and intense training sounds up your alley. Read the thread I referred you to.

    Thanks mate. I think I will try what you said. I will pre-exhaust my shoulder before I go into chest work.

  8. #8
    kelkel's Avatar
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    No. Pre-exhaust your chest with isolation movements prior to your compound movements. (flyes before pressing, etc.) This way when you get to pressing it's your chest muscle that fatigues first, not your shoulders.
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  9. #9
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    Chest is one of those things its easy to let accessory muscles take over the lift. I'd say drop the weight , and focus on using your chest, and just get the feeling for it. You should be able to keep tension on your pecs throughout the entire range of motion. So many times I see guys in the gym just drop the bar/dumbell at lightspeed down to their chest. Your muscles also get worked on the way down, so control it throughout.
    I applied just little shit like this and my chest is starting to look like Dolly Parton

  10. #10
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    ^^ This is what should be done on every lift every time. Concentrate on the mind body connection. You should be more worried about working the muscle and less on moving the weight. Individuals tend to be consumed by moving heavy weight. Moving heavy weight does not help you if you are not using proper technique, proper form and not concentrating on the muscle the exercise is intended to work.

  11. #11
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    Quote Originally Posted by kelkel View Post
    No. Pre-exhaust your chest with isolation movements prior to your compound movements. (flyes before pressing, etc.) This way when you get to pressing it's your chest muscle that fatigues first, not your shoulders.
    alright!! thanks mate

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    yeh. Real firm believer on getting that "mind to muscle" connection.

    Ideally with her bench press for e.g u woukdnt use delts or even triceps. Ur arms straighten purely due to your chest muscles flexing your arms inwards. The weight is simply there to create the resitance during flex.

    Its amazing on stretch n flex how light a weight compared to a max lift u can use.

    I find alot of ppl dont get the flies movement right either. Using delts and especially tris during. Great way to learn locking ur arms to shape is a pec deck but hold on to the bars like u would dumbells. Ur arm.shape doesnt change.

    Found kai greene delves quite deep into this with some fantastic tips on connecting ur mind to each muscle. Really worth looking up. And utilizing these technuques on evrything.

    i.e step machine. If u can master rotating

    Glutes only (kinda thrusts ur pelvice forward)
    quads only (kicking out action)
    calves only (straight legged helps)

    good luck. Get that reeeaaaallllly deep stetch n flex. Youll get it. No problem!!!

  13. #13
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    Quote Originally Posted by justincwade View Post
    yeh. Real firm believer on getting that "mind to muscle" connection.

    Ideally with her bench press for e.g u woukdnt use delts or even triceps. Ur arms straighten purely due to your chest muscles flexing your arms inwards. The weight is simply there to create the resitance during flex.

    Its amazing on stretch n flex how light a weight compared to a max lift u can use.

    I find alot of ppl dont get the flies movement right either. Using delts and especially tris during. Great way to learn locking ur arms to shape is a pec deck but hold on to the bars like u would dumbells. Ur arm.shape doesnt change.

    Found kai greene delves quite deep into this with some fantastic tips on connecting ur mind to each muscle. Really worth looking up. And utilizing these technuques on evrything.

    i.e step machine. If u can master rotating

    Glutes only (kinda thrusts ur pelvice forward)
    quads only (kicking out action)
    calves only (straight legged helps)

    good luck. Get that reeeaaaallllly deep stetch n flex. Youll get it. No problem!!!
    Awesome !!! i will focus on the muscle i use !! mind to muscle aye!!!

  14. #14
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    Quote Originally Posted by justincwade View Post
    I find alot of ppl dont get the flies movement right either. Using delts and especially tris during. Great way to learn locking ur arms to shape is a pec deck but hold on to the bars like u would dumbells. Ur arm.shape doesnt change.
    I see the same thing. It’s a fly. It’s not a press. Yet everyone that does it wrong swears that they are doing flies. Watching people do pressing movements also makes me shake my head. They bend their bodies in half. There is such a large arch under their backs that someone could crawl through the arch they make. They bring the weight half way down. I love the people that load up bars than move it a couple inches than brag that they repped out the weight. Some bounce the weight off their chest. It surprises me that they don’t break something.

    Quote Originally Posted by justincwade View Post
    Found kai greene delves quite deep into this with some fantastic tips on connecting ur mind to each muscle. Really worth looking up. And utilizing these technuques on evrything.
    Love watching his videos. I use his techniques on everything also.

  15. #15
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    Quote Originally Posted by kelkel View Post
    No. Pre-exhaust your chest with isolation movements prior to your compound movements. (flyes before pressing, etc.) This way when you get to pressing it's your chest muscle that fatigues first, not your shoulders.
    thanks for this tip bro, i will be sure to use it.

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