[oscar Young]

Thanks Kuba.

I think what I’m getting at is I want to know what position will best suit me (for development of the chest). For example I changed to incline db press around 4 month ago in the hope that my upper chest would grow, however, if anything, it has regressed (and I know there are many variables). I suppose I just want to get rid of the guessing and be told “your chest/sternum/rib cage is x so you should be doing x y z exercises for chest development.

I’ve switched back to flat bb bench to see if that stimulates more growth or gets me back to where I was for now.

IMO rib cage has always got to be elevated in any press targeting the chest . It shows intent and it ensures front delts activity are very minimal if any.

With the way pec fibres run its optimal to elevate the ribcage to allow the upper arm to be driven across the body in line with the fibres.

In terms of movement choice emg studies show decline chest press variations are not just more effective in stimulating chest fibres as a whole, but when compared to the recruitment of upper portions of the pec in an incline press, it matches it. so for an overall greater chest thickness, decline presses are the way to go.

So if you think of it literally, if your chest is flat & you lie on a decline bench, everything aligns perfectly and across the thickest part of the chest. ????

____________________________

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[/quote]

Thanks Kuba.

I think what I’m getting at is I want to know what position will best suit me (for development of the chest). For example I changed to incline db press around 4 month ago in the hope that my upper chest would grow, however, if anything, it has regressed (and I know there are many variables). I suppose I just want to get rid of the guessing and be told “your chest/sternum/rib cage is x so you should be doing x y z exercises for chest development.

I’ve switched back to flat bb bench to see if that stimulates more growth or gets me back to where I was for now.

IMO rib cage has always got to be elevated in any press targeting the chest . It shows intent and it ensures front delts activity are very minimal if any.

With the way pec fibres run its optimal to elevate the ribcage to allow the upper arm to be driven across the body in line with the fibres.

In terms of movement choice emg studies show decline chest press variations are not just more effective in stimulating chest fibres as a whole, but when compared to the recruitment of upper portions of the pec in an incline press, it matches it. so for an overall greater chest thickness, decline presses are the way to go.

So if you think of it literally, if your chest is flat & you lie on a decline bench, everything aligns perfectly and across the thickest part of the chest. ????

____________________________

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[/quote]

Thanks Oscar. I actually moved away from decline quite some time ago. Which could also explain the regression of my upper chest. I understand where you’re coming from. I’m not saying my execution is perfect in terms of keep my chest high and shoulders back but the way I press has vastly improved over the last year, so notwithstanding all other variables I’d put the regression down to the moving away from decline and flat bench press (be it db or bb) based on what your have said in your post.

Thanks again. [/quote]
Yes first thing is always positioning and so shoulders back, traps tucked underneath & that should automatically leave the rib cage elevated.
Then comes how you move the bar with intent , & what moves first..golden rule is the target muscle or the joint nearest should always move first to initiate the movement.
Most people have always thought incline bench = upper chest…but decline is worth having in your arsenal.
I assume you press overhead at some point in your training, that will hit front delts and clavicles based on how you position yourself

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[oscar Young]

Hello guys, injury still feels the same..not worse and not better. I have gone to have a steroid jab hay fever antihistamine which should kick in 24-48 hrs & hopefully give me a break on one front..as each time I sneeze (which is often) I feel like I’m winded and literally almost sweeps me off my feet.
Good news is I’ve been able to have a push session, no pain as most movements were seated.
This was the session;

•nautilus seated press 5-9,10-12 pr+f+iso

•hammer seated incline press 5-9,10-12 pr+f+iso

•seated dips RP 10-8-4

•stretch

•upright row : RP 16-8-4

•rear delts row : RP 16-8-4

•bicep curl 5-9, RP 16-8-4

•abs 3×12

I have also checked in today with JP & just awaiting feedback then I’ll update you guys.
Currently 11 weeks out on Saturday, sitting at 99.7kg …a 2kg drop from last week.
A few pics below

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[oscar Young]

Thanks Kuba.

I think what I’m getting at is I want to know what position will best suit me (for development of the chest). For example I changed to incline db press around 4 month ago in the hope that my upper chest would grow, however, if anything, it has regressed (and I know there are many variables). I suppose I just want to get rid of the guessing and be told “your chest/sternum/rib cage is x so you should be doing x y z exercises for chest development.

I’ve switched back to flat bb bench to see if that stimulates more growth or gets me back to where I was for now.

IMO rib cage has always got to be elevated in any press targeting the chest . It shows intent and it ensures front delts activity are very minimal if any.
With the way pec fibres run its optimal to elevate the ribcage to allow the upper arm to be driven across the body in line with the fibres.
In terms of movement choice emg studies show decline chest press variations are not just more effective in stimulating chest fibres as a whole, but when compared to the recruitment of upper portions of the pec in an incline press, it matches it. so for an overall greater chest thickness, decline presses are the way to go.
So if you think of it literally, if your chest is flat & you lie on a decline bench, everything aligns perfectly and across the thickest part of the chest. 🙂

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[oscar Young]

we can work round injuries

it will not hold you Oscar ????
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Thank you for the reassurance Corinne ???? feeling a bit more positive today

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[oscar Young]

@louisschuler not to good I’m afraid but thank you for asking. So update today is I had another treatment, a lot of manipulation, needling & the use of Thera gun to release spasms..every now and then we tested range of motion and the guy who treated me has a strong feeling it might just be a pull of the inter coastal muscles or the TVA , which is better than a grade 1 QL tear. So I’ll give it a couple of days and see how I feel.
I’ve also ordered some peptides which should enhance recovery.
It’s a push day tomorrow, most of the movements are seated if not all so I’ll be attempting that.. I’ll update you all after .:)

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[oscar Young]

As Clare mentioned sometimes on max weights blood vessels and capillaries can pop.
These happen in different ways to different people, sometimes through a nose bleed, sometimes under the eye lid or like in your case, neck and chest.

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[oscar Young]

So today the unfortunate happened, on my top set, everything was going smooth, 2 reps in then as I went for the third rep, a stabbing pain underneath my rib in my back.
So I dumped the weight. I pretty much couldn’t do anything else after that.
Luckily managed to get treatment instantly, and found out I’ve had a grade 1 tear in my quadratus lumborum (QL) which is the deepest abdominal muscle. It’s located in your lower back on either side of the lumbar spine. It starts at your lowest rib and ends at the top of your pelvis.
I am gutted being 11 weeks out it’s the last thing I need..I also had momentum with me so that’s really set me back…I was well hydrated, had a good sleep
Last night, a nap earlier..I had an extra warm up set on top of the 5 loading sets I usually do, so there isn’t an explanation at all…so I come to the conclusion this is the game that we are in, and we are often sailing too far from the harbour because that’s where the treasure lies, but in the same light, at that level it’s twice as deep…so on that note, I’ll ice my back, and go to bed..I’ll update you all tomorrow

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[oscar Young]

Post workout definitely! Pre workout you will be taking away from your workout.

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[oscar Young]

No rush mate, as Clare states, you can wait till you calm & heartbeat is back to normal.. your body will be in a much parasympathetic state to optimise digestion. Mostly if you had an intra workout shake during the workout..there is no rush. Your carb choices are perfect too

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[oscar Young]

Rest day today guys, I’ve got very bad hay fever which is very annoying as it’s got me feeling lethargic.
Last night I had a Epsom salt bath, but I didn’t feel any different after so that’s one I won’t be doing again.
RDL’s tomorrow so early bed for me tonight. 🙂

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[oscar Young]

@hu55lin hello buddy , I’ll dig into my videos and see if it’s saved ..if not, I’ll do a video for you.. what’s your Instagram handle ?

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[oscar Young]

I’d go with what @garth_michael said ,you don’t want to hammer your lipids.
I cruised on 350 test with no AI, for 6 weeks and used that oestrogen to keep me strong and help in performance. Probably got ever so slightly softer but that was only water which dropped.
Now I’m on 450 test using half a tab of AI every other day

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[oscar Young]

I’ve always favoured a refeed over cheat meal not only because of the reason you mentioned above, but the inflammation that comes with it, how stressful it is for your digestion & as haider mentioned above, just a bit of shit calories.
A refeed will fill up your glycogen stores & not stress your gut as much..in the end a refeed will illicit the same response if not better.

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[oscar Young]

So delts and tris earlier today …overall productive session but the top set on the press just felt too heavy & almost buried me. I was a rep short from the last rotation.
It’s one of 2 things, either my time with that machine is coming to an end as I’ve hit my strength ceiling or I had an off day. So I’m going to give it another go on the next rotation and then make a decision whether to replace it or not.
Other movements were positive and a was able to progress
Session was as follows
•Atlantis shoulders press 5-9,9-12+PR+F+1

•dips 5-9,9-12+PR+F+1

•single arm tricep press RP 12

•cable tricep extension 1×12–15

Stretch

•Pec Dec : RP 12-7-6 (5 sec stretch)
•lying cuff lateral RP 12-8-6

•Seated machine lat raise 12-8-6
____________________________

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[oscar Young]

I don’t see anything wrong to be honest but you just gotta ask how much is too much?

95% of Himalayan salt is sodium chloride & sodium chloride has been known to raise blood pressure ..but if you aren’t going over board with it then the Himalayan salt in the right amount is actually healthy for you

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Oskar do you have a study or an article about that? [/quote]
No I don’t, bot at the moment, but I remember reading this somewhere . Will try dig it out 🙂

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