posted by Dr Winston O'Boogie

That’s what I meant - I’m not familiar with this type of living.  I’m a pussy in your world.  

Ehhh, more than one way to skin a cat, so to speak. Everyone works out for their own goals, etc. I've learned over time that the bench press is more of an ego lift than a chest developer. You're better off with dumbbells it you're looking to craft an impressive chest.

Chest - I'm not looking to "craft an impressive chest," but it has always been my toughest area for visual development.  Arms have always been easiest.  Any particular dumbbell exercises you like BR?

posted by ernest_t_bass

Chest - I'm not looking to "craft an impressive chest," but it has always been my toughest area for visual development.  Arms have always been easiest.  Any particular dumbbell exercises you like BR?

Yeah, you can do a combination flat or incline DB press with a lighter weight. Press the weight up, then do a fly, press, fly, repeat. The combo press/fly is one rep. Do 10-12 reps like this to start. You'll actually be doing a total of 20-24 reps in the set but it significantly increases time under tension and will give a "good" soreness."

posted by BR1986FB

Yeah, you can do a combination flat or incline DB press with a lighter weight. Press the weight up, then do a fly, press, fly, repeat. The combo press/fly is one rep. Do 10-12 reps like this to start. You'll actually be doing a total of 20-24 reps in the set but it significantly increases time under tension and will give a "good" soreness."

I could never do a fly with what I can bench. So if I go down to what I can fly, is it helping much for bench? 

posted by kizer permanente

I could never do a fly with what I can bench. So if I go down to what I can fly, is it helping much for bench? 

I don't really look at flyes as an assistance lift as much as a sculpting type move. If you're looking for stuff to help your bench you're looking at moves like flat dumbbell presses (heavy), close grip bench press (triceps), dips (weighted even better for chest/triceps) and shoulder presses (front delts). If you increase weight in those, it will help your bench.

When I do that combo move I mentioned I have to significantly decrease the weight. A regular DB press might be with 100-120 lb dumbbells where that press/fly movement will likely drop the weight down to 30's & 40's. You don't want to go heavy on a fly movement because of potential shoulder issues. I'm not strong on flyes either.

I also forgot to add back movements like bent rows and heavy dumbbell rows as bench press assistance moves. May sound dumb but you have to have a strong base to bench off of and your lats play a big part in a big bench. It took me years to learn how to utilize back strength to get a big bench. The width of your grip when you bench also plays into how much you can do.

I've always had issues building size in my chest. I'm just built weird. I'm super limited now due to lingering injuries

BUT....varying pushups has helped me a lot. And as BR said don't neglect the back.

posted by Automatik

I've always had issues building size in my chest. I'm just built weird. I'm super limited now due to lingering injuries

BUT....varying pushups has helped me a lot. And as BR said don't neglect the back.

Biceps for me. I can build bulky biceps but I was "blessed" with shitty genetics as far as bicep insertion and can't build a good peak like an Arnold (just using his biceps as an example).

Chest, triceps, shoulders and legs (not calves) I've been kind of blessed.

100% on varying pushups. Great for chest development.

I'm also back on the supplement train. I've had problems getting packages to my new address, so I had to go to *gasp* GNC. 

Holy fucking ripoff. The markups are insane.

Back on some clean whey, BCAAs+hydration, and liquid greens.

I've never tried the green supplements before, so I gave them a shot. Reviews seem mixed.

posted by Automatik

I'm also back on the supplement train. I've had problems getting packages to my new address, so I had to go to *gasp* GNC. 

Holy fucking ripoff. The markups are insane.

Back on some clean whey, BCAAs+hydration, and liquid greens.

I've never tried the green supplements before, so I gave them a shot. Reviews seem mixed.

Mail order from Vitamin Shoppe or DPS Nutrition. GNC doesn't even  give you a kiss after f#cking you.  Total ripoff.

posted by BR1986FB

Mail order from Vitamin Shoppe or DPS Nutrition. GNC doesn't even  give you a kiss after f#cking you.  Total ripoff.

My GF swears by Bomar.  You ever order from them?

When I take them, my supplements are rather basic so I stick to Amazon. 

Can confirm, GNC sucks. 

Here's another benefit of regular exercise...

I've been working out 4-5 times per week for many years now.  Ever since I started doing this, I think I've had maybe 2 mild head colds.  Now in my early 50s, I don' t remember another 5-8 years stretch like this health wise.  I attribute this to exercise.

Anyone and everyone - What are your thoughts and approach to rest time?  I finished a circuit, and am taking about 1.5 weeks off before starting the next circuit. 

posted by ernest_t_bass

Anyone and everyone - What are your thoughts and approach to rest time?  I finished a circuit, and am taking about 1.5 weeks off before starting the next circuit. 

I rest for a week every 8-10 weeks.  I still do some cardio that rest week, but no lifting.  I have found that to be the right pace for me.  

posted by Dr Winston O'Boogie

Here's another benefit of regular exercise...

I've been working out 4-5 times per week for many years now.  Ever since I started doing this, I think I've had maybe 2 mild head colds.  Now in my early 50s, I don' t remember another 5-8 years stretch like this health wise.  I attribute this to exercise.

Along with all of the supplements/vitamins I take, exercise has kept me from getting extremely sick.

posted by ernest_t_bass

Anyone and everyone - What are your thoughts and approach to rest time?  I finished a circuit, and am taking about 1.5 weeks off before starting the next circuit. 

If you've been training hard for a prolonged period of time, planned deloads/rest are expected. A lot of people who train will "deload" with an "off" week that may still include lifting but at an EXTREMELY lesser load than they're used to. Or, like you said, just take the time off. Your body isn't going to suddenly forget it's progress and fall off a cliff.

Little off topic but Method Man, at 51 years old, is pretty strong. Watched recent videos of him benching 315 for 4 reps, squatting 315 for 5 (not that impressive) and pulling 500 lbs.

Might be old news, for some, but an interesting read for those having issues making gains....

https://forums.t-nation.com/t/eating-loads-of-protein-wont-make-you-fat/280112

I feel like they could have used another word rather than "LOADS" of protein. lol