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post #56926 of 57461
I'm gaining weight and forcing myself to eat more. Also my pecs look larger to me since I've been working out upper pecs more often. That said my pec development is just aesthetically lagging. I think my body just doesn't respond well to pec development the way it does to other muscle groups.
post #56927 of 57461
Quote:
Originally Posted by Reggs View Post

I'm gaining weight and forcing myself to eat more. Also my pecs look larger to me since I've been working out upper pecs more often. That said my pec development is just aesthetically lagging. I think my body just doesn't respond well to pec development the way it does to other muscle groups.

 

Or maybe you just haven't been working out long enough to see any 'development'. 

post #56928 of 57461
Quote:
Originally Posted by Reggs View Post

I'm gaining weight and forcing myself to eat more. Also my pecs look larger to me since I've been working out upper pecs more often. That said my pec development is just aesthetically lagging. I think my body just doesn't respond well to pec development the way it does to other muscle groups.

Lots of factors influence a muscle's size.
Some considerations:
- Volume and frequency for said muscle
- Exercise selection: targeting/angles, muscle damage/metabolic stress, "contact"
- Progressive overload
- Genetics
post #56929 of 57461
bad pec genetics checking in.

also turns out my sf/sonoma trip wasn't the caloric disaster i thought it'd be. I'm actually slightly down vs. before my trip. I guess a lot of hiking and biking will do that. Also, my propensity to just kind of skip meals while traveling.
post #56930 of 57461
Noob question, if you will: I'm just getting back into lifting after about a decade of aerobic stuff plus occasional body weight exercises for health/maintenance -- and I'm finding myself too sore to hit any muscle group more than once per week. Historically, I've seemed to respond best to once a week -type stuff -- but of course I'd like to exercise in the most efficient way possible. Considering this recent talk on the science behind volume, do you think noobs should push through the soreness and aim for twice a week, or is a once a week strategy still best for some?

Thank you, thank you...
post #56931 of 57461
It might also be that you haven't found the right pec exercise for you. Experiment and check results.
post #56932 of 57461
Quote:
Originally Posted by noob in 89 View Post

Noob question, if you will: I'm just getting back into lifting after about a decade of aerobic stuff plus occasional body weight exercises for health/maintenance -- and I'm finding myself too sore to hit any muscle group more than once per week. Historically, I've seemed to respond best to once a week -type stuff -- but of course I'd like to exercise in the most efficient way possible. Considering this recent talk on the science behind volume, do you think noobs should push through the soreness and aim for twice a week, or is a once a week strategy still best for some?

Thank you, thank you...

 

What are you doing currently? Also, there's nothing wrong with doing 1x a week, moving up to 1.5x, and then to 2x. You want to give your body time to adjust to the new workout scheme and build up over time as well. I'm honestly pretty happy with my strength these days, so I've been concentrating more on maintenance, starting to do cardio, and working out wtf I can do for my legs so I'm not stupid top heavy. 

post #56933 of 57461
Quote:
Originally Posted by noob in 89 View Post

Noob question, if you will: I'm just getting back into lifting after about a decade of aerobic stuff plus occasional body weight exercises for health/maintenance -- and I'm finding myself too sore to hit any muscle group more than once per week. Historically, I've seemed to respond best to once a week -type stuff -- but of course I'd like to exercise in the most efficient way possible. Considering this recent talk on the science behind volume, do you think noobs should push through the soreness and aim for twice a week, or is a once a week strategy still best for some?

Thank you, thank you...

 

Its easy to say that you "should" start with once per week and increase from there.

There is however a relationship between how hard you hit a muscle group per session and its recovery time.

 

With a typical bodybuilding split where you devote a full session to one muscle group, say Leg Day, the recovery time for that muscle group is longer than if you did a full body session (or any other structure that is not very split up), since you in the latter case would not achieve as high stress (volume) for that muscle as in the former.

 

It sounds like you currently do some form of split. If so, you could try a beginner program where you train lifts/muscles more frequently but with a smaller dose per session. There are several benefits from this that you can read up on online. There's also plenty of solid programs of this sort.

 

Also, it is fine to train through soreness. You just need to be able to tell the difference between DOMS and actual pain from joints and such. In fact, it serve very little purpose to be fully recovered for any training session that is not a competition or test of some sort. And in short, once a week has pretty much been proven at this point to not be optimal for muscle or strength gains.

post #56934 of 57461
Quote:
Originally Posted by noob in 89 View Post

Noob question, if you will: I'm just getting back into lifting after about a decade of aerobic stuff plus occasional body weight exercises for health/maintenance -- and I'm finding myself too sore to hit any muscle group more than once per week. Historically, I've seemed to respond best to once a week -type stuff -- but of course I'd like to exercise in the most efficient way possible. Considering this recent talk on the science behind volume, do you think noobs should push through the soreness and aim for twice a week, or is a once a week strategy still best for some?

Thank you, thank you...

What are your goals regarding lifting? For the common look-good-naked goals, once a week may well be fine. Once a week is common for body builders to have a day to dedicate to a section of the body while the rest of the body recovers. There are also routines out there that allow a combination of some aesthetics and strength. You could even tweak routines like Starting Strength or Stronglifts to include missing lifts as they're basic beginner strength routines focused on heavy compound lifting. No reason you can't add in some accessories if you want.

I split it since I want to compete in powerlifting and improve my appearance a bit as well. My heavy lifting for strength is twice per week on squats and bench (sometimes deadlifts as well, using the 2nd day for deficit deads). For accessories, it's once a week and focused more on sets of 10 for mass with an added benefit of targeting weaknesses in my big 3 lifts for competition.
post #56935 of 57461
Everyone is sore after the first couple of times back in the gym. Takes like a week of 3x per week and you'll be fine.

3 one hour sessions is both enough to make progress and should be easy enough to fit into every schedule.
post #56936 of 57461

Running at least 3 days a week makes comfortable that I'm in control of my body.

it helps my cardio and appreciate outdoor more.

Just making sure that I eat properly/healthy and avoiding fast food as much as possible.

post #56937 of 57461
Quote:
Originally Posted by ridethecliche View Post

Or maybe you just haven't been working out long enough to see any 'development'. 
Quote:
Originally Posted by conceptionist View Post

Lots of factors influence a muscle's size.
Some considerations:
- Volume and frequency for said muscle
- Exercise selection: targeting/angles, muscle damage/metabolic stress, "contact"
- Progressive overload
- Genetics
Quote:
Originally Posted by virus646 View Post

It might also be that you haven't found the right pec exercise for you. Experiment and check results.

I've been working out long enough to get a general sense of what my body responds well to, and to know what exercises to use. I just really don't think my pecs respond very well by genetics but I want to push through it for aesthetics. I've been spending more time on my upper pecs and I'm just beginning to see more of a rounded appearance. Also, I've mostly used dumbbells and cables for pecs. Two days ago I used machines, which a lot of people discourage because they don't work out "stabilizer muscles" but I really feel sore.

I guess my only conclusion at this point is to give more attention to incline and decline, and in general just really wear myself out. Other than what I think my genetics are, in general I've been doing mostly the same exercises that have become routine, not concentrating on upper pecs as much as I should, and have not made much progress as far as adding more weight. I just feel more pressure to do so now because my shoulder are larger, and my stomach is pretty flat now, so I need some pecs to balance it all out. I have made progress, I just feel like it's been lagging behind progress in other places.

EDIT: One more thought. If these machines keep leaving me feeling sore I'm going to use them more often. One thing I have noticed is that I have decent biceps despite not doing any exercises specifically targeting them. I suspect when I do cable flys that I bare some of the load with my biceps instead of my pecs, so perhaps when I increase weight on cable flys I just take on a majority of that extra weight with my biceps when I make that fly movement. My biceps just seem too big to not be working them out specifically so this must be going on.

Also on an unrelated note, I got into the habit of making protein shakes with almond milk. No specific reason, just like the favor and the fact that it lasts longer without getting that sour smell like milk, but damn the calorie to protein ratio is horrible compared to skim milk. I'm just going to buy skim from now on.

Anyone have any opinion on this:

image_prodprod1620054_largeImage_X_450_white.jpg
https://www.amazon.com/dp/B00FA4JNZE/ref=wl_it_dp_o_pC_S_ttl?_encoding=UTF8&colid=9PPPGE6M666K&coliid=I1P17QYQ6QG5XU
Edited by Reggs - 7/21/16 at 12:00pm
post #56938 of 57461
Quote:
Originally Posted by Reggs View Post




I've been working out long enough to get a general sense of what my body responds well to, and to know what exercises to use. I just really don't think my pecs respond very well by genetics but I want to push through it for aesthetics. I've been spending more time on my upper pecs and I'm just beginning to see more of a rounded appearance. Also, I've mostly used dumbbells and cables for pecs. Two days ago I used machines, which a lot of people discourage because they don't work out "stabilizer muscles" but I really feel sore.

I guess my only conclusion at this point is to give more attention to incline and decline, and in general just really wear myself out. Other than what I think my genetics are, in general I've been doing mostly the same exercises that have become routine, not concentrating on upper pecs as much as I should, and have not made much progress as far as adding more weight. I just feel more pressure to do so now because my shoulder are larger, and my stomach is pretty flat now, so I need some pecs to balance it all out. I have made progress, I just feel like it's been lagging behind progress in other places.

Also on an unrelated note, I got into the habit of making protein shakes with almond milk. No specific reason, just like the favor and the fact that it lasts longer without getting that sour smell like milk, but damn the calorie to protein ratio is horrible compared to skim milk. I'm just going to buy skim from now on.

Anyone have any opinion on this:


https://www.amazon.com/dp/B00FA4JNZE/ref=wl_it_dp_o_pC_S_ttl?_encoding=UTF8&colid=9PPPGE6M666K&coliid=I1P17QYQ6QG5XU

 

Without looking at that products ingredients and macro ratios I very much doubt its revolutionary. 

 

Anyway, in regards to pec development:

If you use free weights and perform presses in the horisontal plane from the body (such as DB and BB bench press), it is important to be able to retract the shoulder blades throughout the full range of motion. Otherwise there is a tendency for the front delts to take over the movement and carry the load. In the bottom half of the range of motion, you should feel a stretch on the pecs and then a contraction on the way up. Just something to consider.

post #56939 of 57461
Quote:
Originally Posted by conceptionist View Post

Without looking at that products ingredients and macro ratios I very much doubt its revolutionary. 

Anyway, in regards to pec development:
If you use free weights and perform presses in the horisontal plane from the body (such as DB and BB bench press), it is important to be able to retract the shoulder blades throughout the full range of motion. Otherwise there is a tendency for the front delts to take over the movement and carry the load. In the bottom half of the range of motion, you should feel a stretch on the pecs and then a contraction on the way up. Just something to consider.

Yep, don't overcomplicate whey protein. If it fits your budget and ingredients/brand isn't shady, you're good to go. Eat a steak though.
post #56940 of 57461

Musclepharm was/is being sued for not meeting label claims for that product. It has less than half the protein the label suggests.

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