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Anonymous
Sup, /fit/.

Due to some serious surgery, the top of my chest looks severely flattened. My doc says I can fix this by building my pecs, and swimsuit season is fast approaching.

Simple question: What is the fastest way to build some pectoral muscle? Not freaky amounts of it, but enough to be just slightly visible.
>> Anonymous
Pushups and pullups. do them every night.
>> Anonymous
Benchpresses. Also SQUATZ. Seriously, squatz has a massive neuroendocrine response, which means you'll slab muscle all over your entire body.
>> Anonymous
SQUA- oh no wait that wont help.

Try pushups, bench press, incline press, finding a fat chick and pressing her, and insanely wide grip bench press with little weight.
>> Anonymous
>>97217

OP here, recommendation of the reps? Or until I max out?
>> Anonymous
this isn't OP, but i have similar concerns. Are there any pec exercises doable at home besides push-ups? all i have are a few old dumbbells.
>> KC
bah
If you can do like 15-20 pushups without too much problem, you aren't going to see any real gains, especially in size

>>97219was right
Because a squat targets so many muscles, you get a better hormonal response, you get generally more myofibril gain (muscle size)
Not to mention squats are just overall useful, you should still do those.

But, benchpressing is along the same lines. Multiple muscles, better hormone response, bigger muscles.
A few things, though

Do 5-8 reps, 3-4 sets, 2-5 minutes of rest in between.
Use a weight that allows for only one more rep, but not two.
Ex: You decide 8 reps (Which is prolly bets for muscle gain, so go with that for now). Do it with a weight that would allow you to go to 9, but not 10.

Don't, however, go to failure. It's good for CNS adaptation, and going to failure early will help the NEXT workout, but you don't want to do it. You want muscle gain, avoid failure as much as possible.

Also, eat for hypertrophy.
a few basic after-workout rules:
Eat high GI carbs (starch/sugar) and protein. Protein bars accomplish this pretty well, so would muscle milk or something with some sugar, but protein, too, in it.
Stretch each targeted muscle for at least 2 minutes a piece.
It prevents soreness (allowing for no limitations to next workouts), and promotes bloodflow, both helpful for muscle size increase.
>> KC
Do this monday, wednesday, and friday. It's basically a good rule since you get a day in between of full rest (Btw, if the muscles feel sore, stretch them frequently throughout the day), and two days of rest in between the end and beginning of the week of working out.

I promise if you stick to this (really only maybe 30 minutes of your time a day), you'll see results in a few weeks. Keep us posted for input and advice and some motivation. =]

side notes:
If you do squats, too (which I recommend), do them before bench pressing.
you can contact me on AIM at Whoa KC if you need some further info, too.
Hope this helps
>> KC
>>97249

What are your goals for pecs? Size? Endurance? Usefulness?
>> xrkfrm !O4ZEpB7lss
>>97362
I've heard tell that 4-8 reps trains strength while 1-4 reps trains "power" what is this "power... that 1-4 reps supposedly improves?

is it like in MTG? or is it bullshit?
>> Anonymous
>>97368

Probably referring to explosiveness.

The lower amount of reps you do, the more focus you put on your fast-twitch muscle fibers.

Also, 8 is kinda pushing it for strength, I'd say anything over 6 is starting to train for hypertrophy.
>> xrkfrm !O4ZEpB7lss
>>97378
ah... so I take it my really fucking long HIIT workouts would be training cardiovascular health, muscle endurance, and *slow* twitch fibers?
>> Anonymous
>>97366
all of those
>> KC
>>97368
Yeah, power is like explosiveness. Speed+strength.
at 1-4, you'll still hit some awesome strength gains, but you'll see even more at 5-8.
However, 1-4 forces more adaptation on your CNS (Central Nervous System), VERY simply put: making you more adept to that specific motion, and affects your fast-twitch more, like anon said.
However, to really train for power, you'd need to train powerfully.
Explosive movements. Think clean instead of deadlift.
>>97422
Uh, the idea of HIIT is explosive movements. What do you do for your HIIT?
You'd be more like
cardiovasc, some aspects of muscular endurance, however, unlike most exercises that do the former and ladder, you'd be getting more fast twitch fibers instead
>> xrkfrm !O4ZEpB7lss
>>97433
it's about an hour long... HIIT sprints, lunges, and squats... then a half mile jog... then a 2k erg HIIT
>> KC
>>97440
I dunno if you'd classify that all as HIIT, but with that routine, yeah, you're targeting a lot.
With the sprints, fast twitch
squats and lunges, slow twitch
jog, slow twitch

all the while working your energy systems abd cardiovasc endurance
>> Anonymous
the squats and lunges are HIIT in the sense that I do the same distances on and off as the sprints
150M X --> 100M walk --> 150M X --> 50M walk (repeat)
>> KC !!KydeY7G+xZY
Well, the idea of HIIT is to go 100%, then very low amount to recupe, then go 100% again. Lunging there would be good for the recupe section, if that's what you mean. I'm kind of confused, sorry
>> Anonymous
>>97462
I lunge and squat (the forward leap variety) as quickly, forcefully, etc. as i can.... the walking is my "off" cycle... when I get into better shape, the walking will be replaced be core work, pushups, pullups, etc.
>> Anonymous
so doing lunges is the best way to build upper pecs? does anyone here actually lift weights? my suggestion would be to grow a fucking dick and hit the iron...hard. incline bench, incline db flyes, flat bench, incline cable x-overs, and then finish with some pec deck. all exercises should include one feel set followed with 3 work sets for 8-12 each.
>> xrkfrm !O4ZEpB7lss
>>97551
I was asking a personal question, dumbfuck... flies, presses, etc. are the best way to build pecs
>> KC !!KydeY7G+xZY
>>97551
>>97559
Avoid machines and isolation exercises, stick to compound lifts
>> xrkfrm !O4ZEpB7lss
>>97586
I thought everyone knew that already...
>> KC !!KydeY7G+xZY
>>97600
You'd be surprised.
When I see someone hit the leg press or hamstring curl machine, I think I die a little on the inside
>> Anonymous
>>97605
Leg press is a fine addition to leg day, as long as you have other compound lifts. squat machines on the other hand fail.
>> KC !!KydeY7G+xZY
>>97612
Just avoid it. You're isolating your quads mainly, and it's a bad imbalance. Like that pic of that one hot chick with huge quads, but weak everything else.
Squats are, and always will be 103581082608723608 times better
>> Anonymous
how much is reasonable for someone to lift when they've been at it pretty hardcore for almost 2 years? i only ask this because i have no effing clue how to start a new thread.
inb4 newfag
>> KC !!KydeY7G+xZY
>>97653
No sweat, although your problem is you probably need to add a picture. New threads require it.
But, what can you lift now?
>> Anonymous
thx, anywhoo it would depend on the exercise. i supplement properly, eat right, workout 4-5 times a week with insane intensity. i really have no one to talk to about this stuff so this board is definitely boss.
>> KC !!KydeY7G+xZY
>>97698
Height/weight?
What days do you work out on, and what on those days? you sound like you're overdoing it.
>> Anonymous
that's just it, am i over doing it? i'm 6ft & 205lbs. my training has varied over the last year a lot more than the previous year, but right now i train back and bi's, chest and tri's, shoulders and abs, then legs, then off. sometimes if i'm feeling up to it i'll add another day of whatever muscle group i feel i lack size/symmetry. when i started out i was 170 ish.
>> KC !!KydeY7G+xZY
>>97718
Well it's good you're changing up muscle groups, you're probably semi-close to overtraining, but not quite there.
Just remember that even though the exercises you do target muscles, they still affect others most likely. So you could be overtraining slightly for some things. Do you do any cardio or exercise of that sort?
>> xrkfrm !O4ZEpB7lss
>>97718
Legs, you Jew Motherfucker, without them, you don't exist in this town... train them
>> Anonymous
>>97623
Again, adding them as an addition to squats is fine, l2read
>> Anonymous
cardio starts back day and chest day. and finishes leg day.
>> KC !!KydeY7G+xZY
What exercises are you doing?
>> Anonymous
it depends on the day. back (in no particular order):deads, shrugs, wide/narrow pulldowns/rows, wide chins, db rows, barbell rows, hyperextensions
chest: all angled bb/db presses, pec deck, cable flyes, db flyes, push-ups, pullovers
i'll spare the rest, i have a pretty all-encompassing range. but open to suggestions.
>> KC !!KydeY7G+xZY
>>97750
Yeah, general rule, avoid isolation and machines.
The lifts are good, but you're definitely targeting a lot of different muscles, too.
You might be better off 3 intense days, mixed up a bit, with rest days in between.
M,W,F is usually win
>> KC !jqrgzABArM
I wear a bra while benching. It isolates my pecs better.
>> Anonymous
why is everyone so against isolation moves, when done correctly they can be part of a balanced regimen. also the only compound bi exercise are pull-ups, so unless no one here ever trains their arms....plus i think that isolation moves really sculp the muscle.
>> KC !!KydeY7G+xZY
>>97773
And in one fell swoop, the troll reveals himself
>> KC !!KydeY7G+xZY
>>97788
Well, it gets less of a hormonal response, less muscles at one time. It promotes imbalance. It doesn't sculp more than any other exercise would.
It's just not a good thing to do.
Unless you have a specific condition. Mainly like...an injury. You might have to specialize because of limitations and avoiding atrophy
>> Anonymous
for my goals i think my schedule is pretty good, that's where the problem lies: i've pushed past so many plateaus and i keep gaining in size and strength that i don't wanna quit. my gf says that i shouldn't get any bigger, that she "wouldn't want it" but she does.
>> KC !!KydeY7G+xZY
Well, decide if you really need it. What do you need muscles for? Do you have performance requirements, or is it purely aesthetic?
>> Anonymous
i guess. no i probably don't "need" it, but i don't do it for looks or girls either. i'm pretty much addicted to the release and bettering myself. it sounds pretty vain but that's it.
>> KC !!KydeY7G+xZY
Nonono, that's more internal than external aesthetics. That's more respectable, IMO. Self-betterment is always a better goal. But why keep it to muscular size? Why not learn new skills, do new things? Not even muscle related. Expand yourself in other areas, too.
>> Anonymous
Fatty here, first time visiting this board since I have a passive interest in toning my bod. I have to say this place is the nicest corner of 4chan. Everyone's pretty supportive which surprised me. God forbid you post the wrong thermal grease on /g/, you'd get saged to hell and back.
>> KC !!KydeY7G+xZY
>>97811
Lmao, yeah. We have the occasional troll, but it's not too bad.
As far as 'toning' it's really just a mix between muscle size and amount of fat. Lower fat, increase muscle, you get 'toned'. General specs?
>> Anonymous
>>97813
I'm about 5 10, probably 210lbs, I've switched over to diet soda since I enjoy carbonated beverages way too much. I've become acclimated to the taste so it's not much of a problem to continue with that - BIG problem is that I'm extremely lazy and living in a place where there's a lot of food to be had so I'm prone to eating a little something here and there in between breakfast - dinner - sleep.

I think my sleep schedule plays a part in what I eat so I'm thinking of making an effort to maintaining an morning - evening type deal instead of my current afternoon - early morning.

Basically, I guess I'd be content with losing my belly and such, I don't think I'd be interested in body building. I think short people with a lot of muscle look ridiculous.
>> KC !!KydeY7G+xZY
>>97819
Well with little things here and there, small, handleable changes, you'll have a nice start. usually a snowball effect will kick in and you'll be way better off.

I'd say start with cutting out starches, it's usually pretty handleable
That, and bike places as much as acceptable.
You have the benefit of transportation, without killing yourself with horrid seeming exercise, and it can be relaxing, even though it is somewhat taxing
>> Anonymous
>>97822
What are your thoughts on a rice and bean diet for everyday dinners?
>> Anonymous
>>97824
mexicans eat that shit and they are all fatties...except for the ones that bust ass all day...who are moderately fat