Quote (SKCRaynor @ Aug 22 2011 12:37am)

Hey buddy. Some people just genuinely have a stubborn chest. I am lucky to have very intense chest strength, although aesthetically my chest is one of my weaker points. Strange I know.

anyway, to fix your issue there are a few things you can do....try this program:

Week 1-4: Perform usual monday chest routine with a bit of added volume (maybe an extra 10 sets or so); On Weds/Thurs/Fri/Sat you are to do maximum repetitions of pushups (various grips/placements) for 10 sets each day. Meaning if you can do 100 pushups before failure, do that 10 times in a day for a total of 1,000 a day. By doing this, you are forcing massive amounts of trauma to your chest and shocking it from it's usual routine. It will be FORCED to grow and start accomidating to this new brutality. If you strength decreases, do NOT panic...just let it be - this is normal.

Week 5-8: Perform usual monday chest routine with a bit of added weight (keep the set scheme proper, but add weight and do some more forced sets/reps than you normally would); in addition, you will hit chest again on thursday or friday but training purely for volume and not strength. You should be in the area of 40-50 sets of chest on that day. During this time you are giving your chest solid gains without the massive shock trauma.

Week 9-12: Perform usual monday chest routine but with total focus on a complete chest routine (this means a 20set-20set split of 20 sets strength and 20 sets volume); on friday you will perform the exact same routine as you did monday. This will throw your chest into the last phase of the growth cycle. By this time you should start seeing a huge increase over original thickness and density...as well as symmetry.


Hope this helps!

Quote (45sz @ Nov 9 2011 03:20pm)

Alright Ray.

I modified it the routine a little bit, basically took 3 exercies per muscle group.
We started today to see where he was at, he cannot do 1 pullup or 1 Dip, benches 115, struggles with BW squats....(just to give you an idea)

Were going to start off 3 days instead of the 6 days, and over time we will eventually get to the 6 day routine, I also took out a few exercises each workout and will add them/ switch some around as time goes on.

To start off here is what I have:

Day 1:
Chest/Bi
Cardio:20min bicycle
Flat BB bench
Incline BB Bench
Flat DB Flies
BB Curls
Preacher Curls
Seated Hammer Curls
Abs:
Cardio: 20min bicycle

Day 2:
Back/Tri
Cardio: 20min
Wide Lat Pull downs
Cable Rows
BB Rows
Seated DB Tri Extension
Cable Tri Push Downs
DB TRI Kickbacks
Abs:

Day 3:
Legs/Shoulders
Cardio:20min
BW Squats
Leg Extension
BW/DB Lunges
Seated Military Press
Seated DB Arnold Press
DB Shrugs
Abs:
Cardio: 20min

All sets will include 1 warmup set, and 4 Drop sets.  Except example: BW squats..  Prolly do 4-5 sets to failure? with little rest in between?
Will also switch it up every other workout with  Barbell bench to Dumbbell bench for example, or Barbell curls to DB curls. etc.

Im very excited, because if he achieves his goal, I achieve my goal of helping him.  I'm  also learning alot through this experience too, I have never had to loose weight before, so this is new to me too..




Thank you!

Quote (Miniflight @ Nov 9 2011 04:31pm)

Hey Raynor,

Just had a question about warming up and stretching.

If I spend 15-20 minutes doing a good solid stretch, warm up, etc.

How long can I expect that to last? Say I start an hour before my sport or something I plan on doing and finish with ~40 minutes until we begin.

Reason being I prefer to stretch at home etc and my kickboxing/mma class is a little bit of a drive so I wanna make sure I am not just setting myself up for injury.

Thanks,

Quote (SKCRaynor @ Nov 9 2011 06:54pm)

Do not stretch PRIOR to working out. It has been scientifically proven that stretching BEFORE lifting is not nearly as effective as stretching DURING and AFTER exercise.

Quote (abcboyz @ Nov 9 2011 06:59pm)

when i do my back/rear delt workout i get i weird tingling feeling in my elbow
almost as if im hitting my funny bone but in on the apex of the elbow joint
what is this and is this something i should be concerned about?

Quote (somepaladin @ Nov 9 2011 07:27pm)

Can you give me a good basic beginners chest/tri, back/bi, legs/shoulders routine?

Quote (RenegadeWoom @ Nov 9 2011 08:36pm)

sup skc i was about to give a program to my 16 years old friend ( 145 lbs and about 5'9 ish ) i was wondering  if he was to young to do squats / deadlifts ?

hes been lifting for like 4-5 months

Quote (HaloGod @ Nov 9 2011 09:25pm)

why do people say soy protein is so bad

Quote (SKCRaynor @ Nov 9 2011 10:54pm)

Do not stretch PRIOR to working out. It has been scientifically proven that stretching BEFORE lifting is not nearly as effective as stretching DURING and AFTER exercise.