what is a way to gain strength in one specific area?

same as any other area

unlike fat loss, u can actually target where u want progress with strength. find out what exercises hit the muscle, know the secondary muscles that support it, hit them

depends on the exercise you are looking to gain strength in. certain exercises that directly hit one muscle, indirectly hit one or many other muscles. all would be advisable to train in order to see progress. dont just think about the specific muscle, strengthen the supporting muscles

Bottom half of reps on bench press without lockout.

Dips.

i do believe arnold was a fan of dips

his chest was quite the prominent feature

just sayin



This post was edited by noob_whacker on Nov 27 2015 02:11pm

Dips are good but rough on your shoulders

I used to think the same thing. Make sure you aren't dive bombing them to grind out more weight. Also, don't go too deep.

Didn't you SNAP SOME SHIT UP doing dips with like 4 plates

They can also be rough on the sternum.

Yes. On the fourth rep, I went down too fast and never came back up. I managed to get out from under it before I ripped my entire left front delt. Fucked my front delt for a long time I was at my absolute strongest bench when i was hitting crazy heavy dips though.

Now, I never really go above 2 plates and maybe a 25. I think there are better exercises to go that heavy on without risking injury.

I personally was doing dips for awhile but decided to change to just a shit load of pressing variations instead and so far it's going well.

Do a superset of incline dumbell press, immediatly followed by some serious concentrated flies. Gives AMAZING pump and best gainz.

Thanks for reading.