Front
Yes I know my chest needs work lol
This is also still pretty high in the body fat for me as well. I’m 11 weeks out. Let me have it! What should I do?
Oh and my diet is currently 4000 calories 300 protein 600 carbs and about 60 fat. He told me to increase my carbs because I was losing too fast. I went from 220 to 215 in a week lol. I think my genetics play a pretty good role in that (possibly part ectomorph I’m sure)
Chest and calves are weak, but a nice physique, none the less.
I don’t have any experience of contest dieting, meaning when you get really lean I don’t have any experience. Which means I don’t know how sustainable or not this type of training is near contest time.
However, if it’s working right now keep doing it. Not sure why you hired a coach right now if you don’t want to listen to him. Seems like you should’ve waited until after the show.
I would reduce the volume some after the show at least. Maybe try more intensity or more frequency if you can’t stand not doing as much.
Just curious, how long does your session’s last?
[quote]jjj720 wrote:
Yes I know my chest needs work lol[/quote]
You’re doing a gazillion sets for chest, I don’t think it needs more “work.” It simply needs to be stronger. Why not try something like max-ot after your next show? After doing high volume for so long, you may see dramatic results from focusing on simple linear progression. Give it an honest try for 12 weeks and see how you do.
Back and Arms take around 2 1/2 to 3 hours. Depending on how many times I get stopped by someone I know to talk and stuff. ( I try to avoid this). Every other part takes around 1 to 1 1/2 hours. So, pretty typical really.
[quote]Quick Ben wrote:
[quote]jjj720 wrote:
Yes I know my chest needs work lol[/quote]
You’re doing a gazillion sets for chest, I don’t think it needs more “work.” It simply needs to be stronger. Why not try something like max-ot after your next show? After doing high volume for so long, you may see dramatic results from focusing on simple linear progression. Give it an honest try for 12 weeks and see how you do.[/quote]
I think you are right and I think that’s exactly what I’m going to try. Thank you. But, those gazillion sets have to continue until showtime unfortunately LOL. Now’s definitely not the time for any changes.
What are hamstring pulldowns?
[quote]jjj720 wrote:
[quote]Quick Ben wrote:
[quote]jjj720 wrote:
Yes I know my chest needs work lol[/quote]
You’re doing a gazillion sets for chest, I don’t think it needs more “work.” It simply needs to be stronger. Why not try something like max-ot after your next show? After doing high volume for so long, you may see dramatic results from focusing on simple linear progression. Give it an honest try for 12 weeks and see how you do.[/quote]
I think you are right and I think that’s exactly what I’m going to try. Thank you. But, those gazillion sets have to continue until showtime unfortunately LOL. Now’s definitely not the time for any changes.[/quote]
Agreed, definitely not the time to be changing things up right now.
Considering the size of your shoulders, I guess you have a hard time getting your chest to do the work on pressing moves? I’d focus on decline bench for pec development, barbell and db. Now, you get 2-3 sets on max-ot, so get a spotter and put everything you got into every set, EVERYTHING you got. I would never do a set without a good spotter using that style of training. Oh, and the 4-6 rep range they use is murder… expand it to either 4-8 or even 6-8. For any kind of triceps extension move, go even higher, say 8-10. Kingbeef has a good max-ot split in his thread.
[quote]Quick Ben wrote:
[quote]jjj720 wrote:
[quote]Quick Ben wrote:
[quote]jjj720 wrote:
Yes I know my chest needs work lol[/quote]
You’re doing a gazillion sets for chest, I don’t think it needs more “work.” It simply needs to be stronger. Why not try something like max-ot after your next show? After doing high volume for so long, you may see dramatic results from focusing on simple linear progression. Give it an honest try for 12 weeks and see how you do.[/quote]
I think you are right and I think that’s exactly what I’m going to try. Thank you. But, those gazillion sets have to continue until showtime unfortunately LOL. Now’s definitely not the time for any changes.[/quote]
Agreed, definitely not the time to be changing things up right now.
Considering the size of your shoulders, I guess you have a hard time getting your chest to do the work on pressing moves? I’d focus on decline bench for pec development, barbell and db. Now, you get 2-3 sets on max-ot, so get a spotter and put everything you got into every set, EVERYTHING you got. I would never do a set without a good spotter using that style of training. Oh, and the 4-6 rep range they use is murder… expand it to either 4-8 or even 6-8. For any kind of triceps extension move, go even higher, say 8-10. Kingbeef has a good max-ot split in his thread.
[/quote]
I concur with a couple of heavy sets on decline BB bench for lower chest thickness and I would also add some heavy weighted dips in the 6-8 range with a forward lean has helped my cleavage tremendously in the last month.
Your shoulders look awesome
If you are paying a coach, you’re not getting your money’s worth by weighing his input against the collective advice you’ll find on these forums.
Sounds like your coach might not be a good fit. Maybe not his fault…just a mismatch.
Keeping carbs that high because you dropped 5 pounds might be an overreaction…especially since you might be racing against the clock for your condition at 11 weeks out. You could have rode that quick weight loss momentum out and it probably would have stabilized on its own.
I’d be focused on diet right now and for training, just “dance with the girl who brought ya”
You look very muscular, but also genetically small chested and probably train the way you do because you have a lot of slow-twitch muscle fiber. You may be doing the best you can with what you have. Most of us with thicker chests can grow them in 60-80 reps/week because we can stimulate the fast-twitch fibers with a few heavy sets and go home.
IF you have untapped fast-twitch fibers you would gain size from adding some heavy ass bench pressing. What is your 1RM on bench and how many reps can you get at 80% of that 1RM weight? For many of us the answer is 8, for you it is probably 12 or more.
[quote]Quick Ben wrote:
[quote]jjj720 wrote:
[quote]Quick Ben wrote:
[quote]jjj720 wrote:
Yes I know my chest needs work lol[/quote]
You’re doing a gazillion sets for chest, I don’t think it needs more “work.” It simply needs to be stronger. Why not try something like max-ot after your next show? After doing high volume for so long, you may see dramatic results from focusing on simple linear progression. Give it an honest try for 12 weeks and see how you do.[/quote]
I think you are right and I think that’s exactly what I’m going to try. Thank you. But, those gazillion sets have to continue until showtime unfortunately LOL. Now’s definitely not the time for any changes.[/quote]
Agreed, definitely not the time to be changing things up right now.
Considering the size of your shoulders, I guess you have a hard time getting your chest to do the work on pressing moves? I’d focus on decline bench for pec development, barbell and db. Now, you get 2-3 sets on max-ot, so get a spotter and put everything you got into every set, EVERYTHING you got. I would never do a set without a good spotter using that style of training. Oh, and the 4-6 rep range they use is murder… expand it to either 4-8 or even 6-8. For any kind of triceps extension move, go even higher, say 8-10. Kingbeef has a good max-ot split in his thread.
[/quote]
I’m guessing lower eliminates the need for shoulders to kick in or is that just the weak portion of my chest? The lower chest is supposed to be “easily developed” though? To fix the shoulder problem I already made a few modifications. 1 being turning the dumbell the opposite way while doing flys to prevent using the front delt. 2 being switching every type of benchpress to dumbells so I can focus harder on the chest itself.
[quote]Ecchastang wrote:
[quote]Quick Ben wrote:
[quote]jjj720 wrote:
[quote]Quick Ben wrote:
[quote]jjj720 wrote:
Yes I know my chest needs work lol[/quote]
You’re doing a gazillion sets for chest, I don’t think it needs more “work.” It simply needs to be stronger. Why not try something like max-ot after your next show? After doing high volume for so long, you may see dramatic results from focusing on simple linear progression. Give it an honest try for 12 weeks and see how you do.[/quote]
I think you are right and I think that’s exactly what I’m going to try. Thank you. But, those gazillion sets have to continue until showtime unfortunately LOL. Now’s definitely not the time for any changes.[/quote]
Agreed, definitely not the time to be changing things up right now.
Considering the size of your shoulders, I guess you have a hard time getting your chest to do the work on pressing moves? I’d focus on decline bench for pec development, barbell and db. Now, you get 2-3 sets on max-ot, so get a spotter and put everything you got into every set, EVERYTHING you got. I would never do a set without a good spotter using that style of training. Oh, and the 4-6 rep range they use is murder… expand it to either 4-8 or even 6-8. For any kind of triceps extension move, go even higher, say 8-10. Kingbeef has a good max-ot split in his thread.
[/quote]
I concur with a couple of heavy sets on decline BB bench for lower chest thickness and I would also add some heavy weighted dips in the 6-8 range with a forward lean has helped my cleavage tremendously in the last month. [/quote]
I do chest dips. Just not weighted. I’ll throw some weight on there and see what happens.
[quote]Serge A. Storms wrote:
If you are paying a coach, you’re not getting your money’s worth by weighing his input against the collective advice you’ll find on these forums.
Sounds like your coach might not be a good fit. Maybe not his fault…just a mismatch.
Keeping carbs that high because you dropped 5 pounds might be an overreaction…especially since you might be racing against the clock for your condition at 11 weeks out. You could have rode that quick weight loss momentum out and it probably would have stabilized on its own.
I’d be focused on diet right now and for training, just “dance with the girl who brought ya”[/quote]
He’s really cheap. I’m not too worried about that. I just take what he says and try and learn as much as I can from his base of knowledge and combine it with my own. I agree with you completely on the diet. In fact I lowered my calories back down today and we’ll just call the other days refeed days 
LOL
[quote]thegymismyshrink wrote:
You look very muscular, but also genetically small chested and probably train the way you do because you have a lot of slow-twitch muscle fiber. You may be doing the best you can with what you have. Most of us with thicker chests can grow them in 60-80 reps/week because we can stimulate the fast-twitch fibers with a few heavy sets and go home.
IF you have untapped fast-twitch fibers you would gain size from adding some heavy ass bench pressing. What is your 1RM on bench and how many reps can you get at 80% of that 1RM weight? For many of us the answer is 8, for you it is probably 12 or more.[/quote]
See with my pyramid style of benchpressing. I hit it HARD. Like as heavy as I can go every time. And I absolutely make sure that my form is perfect and I’m using my shoulders. I even do 28’s at the end which have “fast” reps and “slow” reps to ensure hitting both type of muscle fibers. It’s just going to take some serious slow progression to be honest and loads and loads of food. Which, I unfortunately am not able to do right now. 