And I thought it's not just the lower, and isn't lower is where most people neglected hence lacking in that part of chest?

Not being offensive, just wanted more opinions, thanks for your feedback man!

"decline chest press is the most neglected chest exercise, yet it recruits the most muscle fibers. " - TomMutaffis (not someone popular but he's a PL competing in Strongman competition and he's a BB as well)

Oh that was his "before" pic and the bottom one is his "now- 2009".

Noted, thanks !

Good point man, I guess everyone's different. I did decline smith press, incline DB press and a last set of flys to end my workout yesterday. My chest is very sore now, it's a lot different than my previous flat BP. It could be the flys or incline but it could also be my decline. I guess I'll keep switching to see which works for me.

It could be my form and could be the bench placement and the angle of it. I've did quite a lot of readings after that post.

My main suspect is the bench's angle, it was a bit too extreme to the level that I might slide off if I don't cling on the upper edge of the bench. This steep.

The angle (steepness) of the bench could affect everything especially my form. I feel blood rushing to my head as I lift the bar (angle), I'm angled too steep causing my body to rely on other muscles than my pecs.

I will try with a different bench on my next chest workout, preferably with below setup.

I did read about whether or not I need to arch my back as when I'm doing flat. But turns out that I just need to do it very slightly, if at all, but certainly nothing comparable to what I should be doing for flat bench.

Ya pinch your shoulders? I honestly only felt the stretch when I do cable x overs. But I've also read that the pecs will be used on the presses whether we like it or not, its just that other parts (triceps & shoudlers) often gave up first as they're weaker (for me).

Decided to ditch BB rows the moment I tried DB rows. Felt more contraction on my lats.

That's quite pricey for 25grams of protein. RM13 for 2 meals of chicken breasts, each 45grams of protein. Though if this is coupled with chicken breast, it could taste nice.

You mean compared to chicken or them nuts?

So your body got accommodated by the static rest time and once you switch it up, your body started to respond ?

I guess I need to up my game as well. I'm still struggling to curl 20 kg on the ezbar for 12 reps on my second set. Weak arms.........

Anyone tried rest pause methods over the linear xx reps for xx sets ?

I kinda knew it in my guts. But I'll throw this question out there to get confirmation.

2000 calories for a 175cm, 74kg with around 20% bodyfat. Too low right?

Squat and dips. Felt more natural to me.

Thanks for the info man. I've read about those already and I'm not gaining weight. Though my situation is as follow.

- I can see gains. Pecs, arms and legs. They're getting slightly bigger.
- My scale is not moving much. Pretty much 73-74kg.

I've further read about this and some people call this "re-comp"? Gaining while losing fat. I guess I should up the food intake then and/or have some supplements for the ease of consumption.

Edit: Oh ya, and I've been working graveyard shift for almost a month. I counted my daily macros, it's lingering around 1600calories or so. Damn. I need to up my food intake during the night then.

This post has been edited by GameFr3ak: Sep 7 2013, 05:46 PM

I've neither gain or lost weight for sure(though I've noticed some muscle gains). I've been monitoring my weight for over a week. It fluctuates around 73-74kg. I started at 70kg or so but that was quite sometime ago. Looks like I've plateau at around 74kg. I calculated what I usually had for the day and it looks like I'm only at around 130-150grams of protein where as my target is around at least 163grams.

My average fat per day is around 37g and carbs around 170g. Prolly should up my fat a lil.

Will it be possible that I'm going through recomp (some newbie gains + some fat lost) or I'm not having enough protein?

This post has been edited by GameFr3ak: Sep 7 2013, 10:10 PM

Thanks for the advices.

Would like to add that I've purchased my first protein supplement to help get enough protein in, between big meals.

Would monitor my progress for another week or two to see if there's any changes. If it's the same, I would up my calories with some sweet potatoes or some other good stuff. Yes, slow pace 300-500 calories.

This post has been edited by GameFr3ak: Sep 12 2013, 08:30 AM

Guys, I've been having DOMS after my chest day. The soreness is peaked at the side of the pecs near the armpit and then the sensation gradually decreases towards the center my chest.

This normal? I usually do heavy flat DB presses followed by 2-4kg lighter on my incline/decline.

I see your point, ya I wasn't being clear enough. It's just a few examples of what I'd add to up the calories. Not strictly one sweet potatoes.

300-500 is not slow? Hmm...so 100-200?

After a long 10 days break from the gym, I decided to take some measurements to see how much I lost (muscles) and gained (fatssss).

I went from 75.3kg > 73.4kg. ( A lot of walking, hiking and very little food).

To my surprise, it looks like I gained around 2kg of lean muscle and lost around 2% of BF within 3 months. Not sure how much I lost/gain during the 10 days trip.

I also started taking some protein shakes to be able to reach my protein requirement since around 2 weeks ago.

Looks like it's working, albeit slow.............. 3 months



This post has been edited by GameFr3ak: Oct 8 2013, 07:11 PM

Wait.... so you eat food but you burn fat?

Hey guys, I've been doing one arm DB rows for a while now. I started with 14kg for 2 sets of 12 reps, way back in August this year. I've then progressed to 18kg for 2 sets of 12 reps in September 2013.

Don't think there's any problems with form as I don't have much pain at all on my back. Mostly weak arms/grips giving way at the 10th rep or so, so I usually cheats my last 2 reps.

I started trying out 20kg at 3 oct. And I've been having this weird pain when I turn my torso in both directions (pain is more apparent as I turn left). There's no pain when I turn my torso slightly, it's the movement like when you're in the driver's seat and you're trying to reach the back seat to get some stuff that type of torso turning.

I understand that 20kg might be too heavy for me and I've been cheating by turning my torso ever slightly to bring the weight up. I'll drop the weight back down to 18kg for this movement.

I've been told that I have to go heavy on this otherwise it won't do shit. I'm sorry for the long write up, so my question is, what is your best tip to do this movement with heavy weight. How do you avoid turning your torso to deal with the heavy load? Do your flex your abs all the way?

ps: I do my rows on a bench.