veteran lifters help!
I am 41, almost 42, have been lifting off and on since I was 16.
My chest is a strong part, however it isn’t evenly proportioned. My outer pecs are much better built than my inner pec mass. And further, my left pec is overall bigger in mass. Mainly in the middle and upper pec area, but just bigger period in general too.
My question is this, as far as I know heavier dumbbell pressing would/should help. The question is should I pre-fatigue the chest with some one sided pressing first and then do a normal chest routine, or should I mismatch the whole chest routine throughout for a better effect on equalizing the mass between the two sides?
I would greatly appreciate any comments and help, as I am getting ready to do a short cycle of Turinabol soon which could/should obviously help.
Thanks a ton.......Tony
In my opinion and maybe somebody else’s experience is different, when I have a symmetry issue like this a full on attack is what works. Meaning serious concentration on the trailing side. Doing it slowly just gives the bigger and usually stronger side more time to outrun the weaker one. In other words work the stronger side like usual and the weaker one harder and or a bit more often.
The most useful tool for me is simple concentration. Mentally dial in on the weak side and force it into doing it my way.
trib, yeah that’s along the lines of what I was thinking. Some other guys have tried to throw around a bunch of fancy terminology/techniques that sound like a lot of hot air, instead of first hand experience.
What do you think about using uneven dumbbells on the bench,incline bench and flys? Heavier on the smaller side throughout the workout or maybe pre-fatigue the weak pec first on each exercise by itself and then throw in 2-3 regular weighted sets?
If you could answer this I would really appreciate your opinion as well as any others willing to help.
Thanks for the time, Shred…
[quote]shredhead wrote:
trib, yeah that’s along the lines of what I was thinking. Some other guys have tried to throw around a bunch of fancy terminology/techniques that sound like a lot of hot air, instead of first hand experience.
What do you think about using uneven dumbbells on the bench,incline bench and flys? Heavier on the smaller side throughout the workout or maybe pre-fatigue the weak pec first on each exercise by itself and then throw in 2-3 regular weighted sets?
If you could answer this I would really appreciate your opinion as well as any others willing to help.
Thanks for the time, Shred…[/quote]
he probably wont need to put a heavier dumbell on the weak side…cuz its weak. if it just has the same weight as his right side dumbell then it should already be heavier since it is weaker than his right side.
I have a tendency to go along with that one guy on the idea of using a heavier weight on the smaller side. If you’re looking for balance different weights on each side would seem not to promote that. Is the front delt any bigger on the side where the pec is smaller by any chance?
[quote]Tiribulus wrote:
I have a tendency to go along with that one guy on the idea of using a heavier weight on the smaller side. If you’re looking for balance different weights on each side would seem not to promote that. Is the front delt any bigger on the side where the pec is smaller by any chance?[/quote]
When people claim their “inner chest” is lagging, it is usually because they lack size on their entire chest. The same fibers that are on the “outside” of your pecs are the same ones on the “inside” since the fibers run horizontally. Therefore, if you have no size on your “inner chest” it is because you simply lack much size and need to build it.
If one side is lagging, I would NOT use a heavier weight on the smaller side. I would quit doing barbell presses and stick to unilateral exercises that allow each side to work individually. That means DUMBBELLS.
Beyond that, people need to use the search function. This topic has been covered about 5,000 times.
Do you find a lot times that guys with a lagging side on their chest also have the front delt on that side noticeably bigger? Meaning form has been a big part of the problem? Dumbbells are definitely the best exercises for this kind of thing, but as far as weight is concerned, at least in my case, I dropped the weight on the first coupla few sets to better concentrate on recruiting the chest over the shoulder on that side. It did get me evened out.
[quote]Tiribulus wrote:
Do you find a lot times that guys with a lagging side on their chest also have the front delt on that side noticeably bigger? Meaning form has been a big part of the problem? Dumbbells are definitely the best exercises for this kind of thing, but as far as weight is concerned, at least in my case, I dropped the weight on the first coupla few sets to better concentrate on recruiting the chest over the shoulder on that side. It did get me evened out.[/quote]
I think some people have problems with what is considered the “mind muscle connection” with certain muscle groups. I think this is also what helps set apart those who adapt to training quickly and grow faster from those who claim to have trained for 30 years and they have only gained about 20lbs in that time.
I think dropping the weight and working on feeling that muscle group work would help more than just focusing on the weight used.
Hey, wow, lot of good stuff, thanks. I know what you mean, mind/body connec. I do that already, I know a thing or two. Definitely stick to the dumbbells, was already doing that right now. I guess I’ll try to increase focus, and add focused sets, just on that side after heavier even sets. What do you guys think of that idea?
Shred…
[quote]Professor X wrote:
<<< “mind muscle connection” >>>[/quote]
I believe this is a much larger issue for many more people than is generally recognized too. A bunch of threads have popped up lately where I’ll bet this is the primary problem. Many guys think if the weight is moving in a pattern that appears to be consistent with whatever exercise is being done and they aren’t hurting themselves that they must be doing them correctly.
Not sure what you’re trying to say tribbles… but if you’re talking about me, you’re wrong. I have excellent focus and know when I’m feeling the muscle being worked. I’m trying to tell you guys that. It hasn’t produced any improvement with focussed mind/muscle attention.
That’s why I am trying to come up with a plan that will f…ing attack and produce some results in mass.
Hasn’t anyone here had results from doing more intense heavy low rep sets on the small side, wheather it’s that side by itself and just brace yourself, or two at a time with heavier weight in the small side hand?
I know it will mean intense concentration, that’s a f…in gimme…
Keep from overloading joints, etc.
Bottom line… anyone think I have a good approach out of the two I described?
Thanks Tnation brethren…
I was just talking in general. The reason I asked about the delts is because a common problem is for the front delt to dominate pressing movements and a lot of times a telltale sign is when the front delt is bigger and the chest is smaller on one side and vice versa.
Like everybody so far has said, more weight on one side is a road I wouldn’t go down. I’ve never seen you train, but the unavoidable fact is if one side of your chest is growing more than the other then it’s getting worked harder and or more directly.
I’ll be very specific in describing my own strategy. I had a prior shoulder injury that had me inadvertently relying on my front delt more on the left side. I caught it fairly early on.
I took one my benches into the decline position and put wood under the head end feet to get it just slightly declined. I used mainly dumbbell work with reduced weight and really focused on keeping that shoulder down and back. I did these first and worked my up in weight and angle.
I successfully trained that joint to recruit my pecs on that side like I was on the other side and though the shoulder is still a bit troublesome it is no longer an issue and my left chest region caught up with my right. I had a similar situation with my lateral delts, which I’m still working on and my legs which is now fixed too.
From what you say nothing I just said applies to you though because your issue is not related to form in which case I honestly don’t know, without watching you, what the problem is.
No offense intended, but I still am inclined to believe that it is form one way or another and you aren’t realizing it. What else could it be? I’m not saying you don’t know what you’re doing, but this kind of thing is easy to fall into and can be tough to self diagnose.
Thanks for the help. I think I’ll just do my thing and let you know what comes of it. I got faith in myself and will just try pre fatigue for two weeks and then the whole workout mismatched for two more weeks.
Who knows maybe that’s the ticket.
Anywho, looking forward to see some nice gains comin cause I know I workout hard and clean.
I appreciate the time taken my friend. ShredHead
Well I guess this thread’s about run it’s course. If anyone cares I’m running a log under steroids on my oral turin cycle and chest symmetry.
thanks guys, later shred…