[B]

Thanks to all.

Yes this should be the way. Only caveat here is that the right triceps (right pec is smaller) overcompensates.

So with the mentioned unilateral work one cornerstone is set. The aspect that most push exercises are affected by stronger tris is one that I have to meet. Maybe some more isolation for chest.

I talked to a healthcare professional who also has some good lifts and he said I maybe should try to incorporate 1-2 sets of flies ( 15-25 reps) for just one side. I would not make the case worse.

[B]

So a small Update:

I like this style of training very much. There is some kind of competition against myself.

What I figured out is that it is extremely hard to beat my push numbers everytime. So i look at it this way: if I can progress on at least half of the push exercises I consider it a win (as muscles overlap).

I also figured out that I focused too much on chest in my expectations. To look bigger I need more delts and back. I think here is quite more to gain.

A small drawback are most of the high rep push exercises. It gets very yanky sometime during the last reps. At least für delt and triceps push. Isolation work fine.

After ~ 7 weeks into this kind of training I can say that I got some more roundness.

[B]

Yes…I did last time (rest pause +3+3). Tomorrow I’ll see how the biceps feel.

[B]

Thanks again. That will be incorporated.

The second question yielded towards arm development. I have very long arms (1,97 wingspan against 1,84 height). It seems like they will be thin forever.

In my 4 fullbody rotations I try to overload them both in lengthened and shortened position (as gut as a homegym allows). I don’t Wand to add a ton of volume as I trust Jordan’s recommendation. But is there maybe a tweak for this specific case? Or just pantience?

[B]

Yes, I have both (and DBs). Do you have a good video that explains this?

[B]

That are some interesting answers. I also though about this recently. For me, I came to the conclusion to aim on the very low end of weight gain. Maybe a percent per month. More than that it will be likely fat. And if I diet I loose a lot of muscle.

[B]

I tried some cable pulls to the chest but it gets chakey over the time. Due to Limited equipment in the homegym (no machines) there are Not that much opportunities.
Maybe i could try facepulls für thickness or just use the variations i use for heavy stuff.

[B]

Mon 31st

Flat Barbell Bench Press

80,25 kg x 8 (+0,25kg + 1rep)

Landmine Press

40 kg x 9 (+2 reps)

Pin Press

80 kg x 6 ( +0,5 reps)

Maschine Row

40 kg x 10 (+2reps)

Meadows Rows

40 kg x 10 (+1 rep)

Landmine Lateral Raises

10 kg x 15 (+5reps)

10 kg x 15

Cable Overhead Triceps Extension

20 kg x 10 (+1 rep)

Dumbbell Hammer Curl

17 kg x 11 (+2 reps)

17 kg x 11

Partial Nhc

30 kg x 15 (can’t figure out – dont care very much)

Sissy Uni

45 kg x 30 (+13 reps)

Half Reverse Nordic Curls

25 kg x 25 (+5kg)

Crunch

32,8 kg x 20 (+2,5kg)

32,8 kg x 10

small steps forward on almost every exercise.

[B]

@Kuba

thank you. I’ll watch this soon.

[B]

Fr 28th

Flat Dumbbell Bench Press

57 kg x 16 (+1kg)

DB High Incline Shoulder Press

24 kg x 20 (need to improve setup)

Jm Press

30 kg x 14 (new exercise – really nice)

Lat Pulldown Uni

40 kg x 20 (+1 rep)

Cable Row Lying

40 kg x 20 (+3 reps)

Lateral Tris

15 kg x 20 (+2reps)

Cable Laterals

10 kg x 20 (+5reps)

Baysian Curls

25 kg x 18 (+2 reps)

Deadlift

145 kg x 9 (+5kg – 1 rep)

Bulgarian Split Squat

42 kg x 10 (+10kg)

[B]

Low Incline Db Press

68 kg x 8 (+ 2kgs / – 2 Reps)

High Incline Shoulder Press

55 kg x 3 (fucked it up – will take some setup changes soon when my new bench arrives)

Chest Dip

90 kg x 8 (+1 Rep)

Parallel Pullup

90 kg x 7 (+2 reps)

Chest Supported Db Row

61 kg x 15 (+5kg + 4 reps)

Lateral Dumbbell Raise

24 kg x 15 (+5 reps)

Pushdown Unilateral

22,5 kg x 9 (+2,5kg – 2 reps)

Barbell Curl

40 kg x 8 (+1 rep)

Nordic Curl

35 kg x 17 (don’t know for sure but more)

Sissy Squat

42 kg x 20 (+5 reps)

Reverse Nordic Curl

30 kg x 8 (same but smaller rest IV after sissies)

Heel Touches

40 kg x 15

40 kg x 10

[B]

Nutrition:

– I aim to geht at least 2g / Kg of protein in

– the protein is spaced out to four or five protein feedings

– i supplement 25-30g protein bevor and after Training and drink some kind of intra (some eaas) -> maybe too much for some smaller guy

– I hit about mainetenance calories or very small surplus

[B]

Yes – so now work the new weight up to the top end of the rep range and then make a jump in weight. Rinse and repeat.

Thank you. As I thought.

[B]

Monday 24th

Decline Cable Press (lower chest kinda bursts)

40 kg x 16

Behind The Neck Barbell Press

30 kg x 16

Tricep Press

50 kg x 17

Low Cable Row

30 kg x 30

Upper Back Row

40 kg x 25

Lying Laterals

8 kg x 24

Tricep Uni

10 kg x 26

Hercules Curls

20 kg x 20

Barbell Glute Bridge

100 kg x 12

Barbell Pause Squat

90 kg x 8

Pistol

80 kg x 7

Side Bends

40 kg x 25

Good workout, need to get some setups right.

[B]

Thank you for your advice! Like you described I have some unilateral (also for the lower part of the pecs) work. Maybe over some time it will become less different.