Building High-Performance Muscle™
Brotherhood of Iron
 
Weak Points
 

countingbeans
Level 2

Join date: Oct 2008
Location:
Posts: 19113

Loudog75 wrote:
countingbeans wrote:
Mah Bi's suck teh ballz

This amazingly enough, an improvement.




Bi's are my weak point too. They get overshadowed and have no peak.

Chest can use some work too.


I think, mainly due to elbow pain and my pathetic flat numbers, to focus on upper chest and front delts with my pressing for awhile. All three heads of my delts need work for sure, and I think I have a solution for side and rear. Front should come with pressing, so... If I can get my upper chest to the point I can rest a tea cup on it, I'll be happier.

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hungry4more
Level 2

Join date: Nov 2007
Location: North Carolina, USA
Posts: 6681

countingbeans wrote:
Loudog75 wrote:
countingbeans wrote:
Mah Bi's suck teh ballz

This amazingly enough, an improvement.




Bi's are my weak point too. They get overshadowed and have no peak.

Chest can use some work too.


I think, mainly due to elbow pain and my pathetic flat numbers, to focus on upper chest and front delts with my pressing for awhile. All three heads of my delts need work for sure, and I think I have a solution for side and rear. Front should come with pressing, so... If I can get my upper chest to the point I can rest a tea cup on it, I'll be happier.


Do you tend to have trouble feeling your chest doing all the work? Arms and delts take over, or joint pain hold you back?

  Report
 

countingbeans
Level 2

Join date: Oct 2008
Location:
Posts: 19113

hungry4more wrote:
countingbeans wrote:
Loudog75 wrote:
countingbeans wrote:
Mah Bi's suck teh ballz

This amazingly enough, an improvement.




Bi's are my weak point too. They get overshadowed and have no peak.

Chest can use some work too.


I think, mainly due to elbow pain and my pathetic flat numbers, to focus on upper chest and front delts with my pressing for awhile. All three heads of my delts need work for sure, and I think I have a solution for side and rear. Front should come with pressing, so... If I can get my upper chest to the point I can rest a tea cup on it, I'll be happier.


Do you tend to have trouble feeling your chest doing all the work? Arms and delts take over, or joint pain hold you back?



BB - I'm like a fucking newb dude. I can't tell WTF is doing the work, lol. I'm a total spaz with the BB.

Smith & DB's I can get a good MM.

My elbows are just jacked up from shoudlers twice a week, chest once, and tris on top of that...

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dday
Level 4

Join date: Jan 2008
Location: Missouri, USA
Posts: 4575

hungry4more wrote:
countingbeans wrote:
Loudog75 wrote:
countingbeans wrote:
Mah Bi's suck teh ballz

This amazingly enough, an improvement.




Bi's are my weak point too. They get overshadowed and have no peak.

Chest can use some work too.


I think, mainly due to elbow pain and my pathetic flat numbers, to focus on upper chest and front delts with my pressing for awhile. All three heads of my delts need work for sure, and I think I have a solution for side and rear. Front should come with pressing, so... If I can get my upper chest to the point I can rest a tea cup on it, I'll be happier.


Do you tend to have trouble feeling your chest doing all the work? Arms and delts take over, or joint pain hold you back?


This is me, I can do 10 sets of flat bench and my chest never fells a rep but anterior deltoids and tris are fried. DB and decline benching help, incline is so so.

  Report
 

hungry4more
Level 2

Join date: Nov 2007
Location: North Carolina, USA
Posts: 6681

dday wrote:
hungry4more wrote:
countingbeans wrote:
Loudog75 wrote:
countingbeans wrote:
Mah Bi's suck teh ballz

This amazingly enough, an improvement.




Bi's are my weak point too. They get overshadowed and have no peak.

Chest can use some work too.


I think, mainly due to elbow pain and my pathetic flat numbers, to focus on upper chest and front delts with my pressing for awhile. All three heads of my delts need work for sure, and I think I have a solution for side and rear. Front should come with pressing, so... If I can get my upper chest to the point I can rest a tea cup on it, I'll be happier.


Do you tend to have trouble feeling your chest doing all the work? Arms and delts take over, or joint pain hold you back?


This is me, I can do 10 sets of flat bench and my chest never fells a rep but anterior deltoids and tris are fried. DB and decline benching help, incline is so so.


Try some basic pre-exhaust methods. It's been working wonders for me, cuz I have the same problem.

My favorite is to do 2 SLIGHTLY sub-maximal sets (after warmups) of pec deck flies, 12-18 reps, to get the blood flowing good.

THEN do some incline DB flies/presses...basically think of using a neutral grip on the DBs, and doing a hybrid of flies/DB presses, I'll get a vid next time I do them to demonstrate.

THEN do "normal" chest work, and see how it feels.

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StompingHorse
Level

Join date: Jun 2010
Location:
Posts: 420

Well I "feel" my chest work even with close grip presses and standing overhead press, my pecs are always working.

Beans have you tried machines/db's variations or guillotine presses ? And how do you warm-up on chest work ? I always feel that I can get shoulder/elbow joints discomfort away with slow weight jumps warm-ups.

instead of
45x20
135x8
225x6
275x6

I would do
45x20
135x3
185x3
225x3
250x3
275x6++


Then again, this is only from my little experience in weightlifting, take it or leave it.

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dday
Level 4

Join date: Jan 2008
Location: Missouri, USA
Posts: 4575

hungry4more wrote:
dday wrote:
hungry4more wrote:
countingbeans wrote:
Loudog75 wrote:
countingbeans wrote:
Mah Bi's suck teh ballz

This amazingly enough, an improvement.




Bi's are my weak point too. They get overshadowed and have no peak.

Chest can use some work too.


I think, mainly due to elbow pain and my pathetic flat numbers, to focus on upper chest and front delts with my pressing for awhile. All three heads of my delts need work for sure, and I think I have a solution for side and rear. Front should come with pressing, so... If I can get my upper chest to the point I can rest a tea cup on it, I'll be happier.


Do you tend to have trouble feeling your chest doing all the work? Arms and delts take over, or joint pain hold you back?


This is me, I can do 10 sets of flat bench and my chest never fells a rep but anterior deltoids and tris are fried. DB and decline benching help, incline is so so.


Try some basic pre-exhaust methods. It's been working wonders for me, cuz I have the same problem.

My favorite is to do 2 SLIGHTLY sub-maximal sets (after warmups) of pec deck flies, 12-18 reps, to get the blood flowing good.

THEN do some incline DB flies/presses...basically think of using a neutral grip on the DBs, and doing a hybrid of flies/DB presses, I'll get a vid next time I do them to demonstrate.

THEN do "normal" chest work, and see how it feels.


Tuesday is my next bench day, I'll give that a try. Thanks.

  Report
 

pbclax1
Level 1

Join date: Nov 2007
Location: Florida, USA
Posts: 2891

Hamstrings/glutes activation and strengthening for me. Im going to incorporate RDLs with CORRECT form. Not the shitty form I did them with a couple times. Need to do them and focus on the stretch in the hammies. And now that I know how to use the freaking GHR (I was putting my knees too high on the pad, thus making it impossible) those will be a staple as well.

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hungry4more
Level 2

Join date: Nov 2007
Location: North Carolina, USA
Posts: 6681

pbclax1 wrote:
Hamstrings/glutes activation and strengthening for me. Im going to incorporate RDLs with CORRECT form. Not the shitty form I did them with a couple times. Need to do them and focus on the stretch in the hammies. And now that I know how to use the freaking GHR (I was putting my knees too high on the pad, thus making it impossible) those will be a staple as well.


As always, remember, vids help us help you man.

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pbclax1
Level 1

Join date: Nov 2007
Location: Florida, USA
Posts: 2891

hungry4more wrote:
pbclax1 wrote:
Hamstrings/glutes activation and strengthening for me. Im going to incorporate RDLs with CORRECT form. Not the shitty form I did them with a couple times. Need to do them and focus on the stretch in the hammies. And now that I know how to use the freaking GHR (I was putting my knees too high on the pad, thus making it impossible) those will be a staple as well.


As always, remember, vids help us help you man.

Yeah man, will definitely have videos. When I first did RDLs I didnt understand the concept of them nor had ever seen them done with proper form.

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brauny96
Level 1

Join date: Jan 2009
Location:
Posts: 1464

If anyone is having a problem falling forward on the squat, It can be more of a technique issue than a weakness, Make sure you are pushing your hips THROUGH, and not just pushing you quads up. To push through, really arch up and squeeze the glutes, while opening the groin and spreading the floor. Although this works better if you have a wide stance, it will work for a close stance squatter. If your having problems after that, I would suggest glute strengthening exercises.

My problem right now is top end lockout in the bench. Its not technique, just a weakness. I think heavy chain weights and strong band tensions off foam pads and such will help this. I will also try pin lockout too. I'm not a big fan of board presses, other than for working up to full range sets in my bench shirt, but I might give it a try.

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Goodfellow
Level 1

Join date: Sep 2006
Location: England
Posts: 2642

Little update,

I posted I was having trouble with my squats, I found out it was because I wasn't leading with my chest.

My mental cue is to think of doing a back raise to start the lift and now my squat is at 405 x 3 :)

I also found that low bar and shoulder-width stance works best for me, my gym just got a buffalo bar as well now which is awesome, it seems to put less load on my back and more on my legs.

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