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My two cents: sparkling water helps me a lot.
Also the notion I remind myself sometimes: its a diet, its not supposed to be fun. And I will be hungry. It’s supposed to be.
I know its not fun/not much help but sometimes it helps to remember it.
Also -and I can stress this enough- find a support system. I always relay on my wife when Im dieting and its hard (thats a nice way of saying that I bitch about being hungry to her). It makes a lot of difference. Hell, if nothing else, post here and let us/the community encourage you through it.
Hey there! I’m sure you’ll get a much pro answer from Bryce or Joe, just my two cents:The point of a spec program is to give the most of your volume/energy/recov to a bodypart you want to bring, everything else goes to maintenance. Otherwise, you’ll not get the results you are expecting. Adding more and more volume will drain your recovery, which could be/should be used to recover the “spec muscle”. I understand your problem psychologically. For years my chest was a weak point, and when I finally brought it up, it was hard to “let go” fearing it’ll ruin the “results”. My suggestions to you are these:- Hammer the main arm exercises. If you progress on those, I doubt you’ll lose size/neglect them. – you can always switch out exercises to work your arms more. For instance: switch out a chest exercise for dips.- if you want to add to the program, do so slowly. So instead of adding 2 full exercise, add one more working set/back off set to the bi/tri exercise. If thats not enough, add another exercise with one working set. All in all: add volume slowly. – on thr days you feel recovered/in the mood you can always add some pump work to your arms. Just dont let it take away from thr chest.-if all else fails, you can add an additional arms day if you recover from it. On a “parting note” I know its hard to wrap your head around, but realise: you are doing a sepc phase for a reason. You want your chest to grow. You want it to balance your phisique, or look like the Wolverine, or ehatever, but you want bigger pecs. That is thr main goal. Everything should fall under it. After that, you can always specialise on something else, maybe even sooner than expected, if you focus on chest and get your results. Go after it!P.s you can always remember that in a chest spec program, youll get a lot of indirekt tri work from pressing.
Hey there! So if You listen to the intro video Joe says that the current program is evenly balanced, maybe has slightly less shoulder focus than others. So if delts are your weaks points and want to bring them up, I’d pick a program with more shoulders focus, like the come here cannonballs or Laszlo Kiraly’s program.
As for the exercise, substitues would be the lying cable laterals, the Y raise or the dumbbell lateral raise. If you watch the video on youtube (Terrence/Joe push day) when they “put it together”; they even say that the lying version was chenged to behind the back lateral.
But in every program, there is an icon in the upper right corner which well suggest alternative exercises for you.
We are expecting our babygirl in 8 weeks. I got a couple of questions regarding the first couple weeks/months period.
So for the first 3 weeks, I will be home with my wife. To be as much help as I can be, I am not planning to go to the gym. But, I have a couple bands, at home (got some strong black thick ones, it says 60 kg). Is there any point doing some training with them, or with the hectic sleep/recovery it would just do more harm than good, should stick to “just broga”?
The second: I am planning to return to the gym when I go back to work. But as a full time ICU doc., work probably wont help with the sleep/stress/recov either. Should I just try to stick eith my cannonball program as much as I can, or just do the recover program for the first couple months, dont even plan more than 2 weekly sessions?
Thanks in advance,
This is how I usually do it: for around 70-80g of oats:
3 dl rice milk, 1,5 dl water, let it boil, put the oats in, cook for 2,5-3 minutes while stirring continously. If I want it a little more “running”, I keep the liquid, decrease the oath to around 60g, and go for 2,5 minutes. 🙂
I think the whole point of a db bench is that there is no right or wrong way to do it. You can find the way that suits you the most. If you go up on youtube, Joe explains this on detail, but I think you should focus on the path of your upper arm, rather than the position of the dumbbells. Actively pull your arms “down”, find your active ROM, find out how deep you should go, and from there, find the position which suits you the most (high elbow, tucked elbow, pronated, slightly supp, whatever). And from there, focus on “pushing the biceps into the pecs). For me, I set up so the “biceps kinda follows the arc of the lower pec”, kinda like Joe explains it on db bench/machine press form. I think if you try that, it gives you the answer to how far out you should go. Than again, if you are using the press as an accessory to adress a weak point in the barbell bench, Go with the form closest to your barbell bench.
As for the “too big dumbbells”, if your active rom allows it, and it becomes a problem, you can always externally rotate/supinate the dumbbells slightly to gain more rom.
So I ran into the same problem, just with presses. I’ll give you what Bryce suggested for me: use techniques that make the set harder with the existing weight. Slower negatives, pause at the bottom or the top of the moment for a couple second (with a row, I would go eith the top/contracted position), use “stops” during the movement, or use 1-1,5 reps as “1 rep”.
For a substitute, I would either go with a good machine row, or lie on a low inc. Bench face down and row from there. Or maybe switch to 2 arm db row/bb row. If I may, my personal favorite instead of a db row is one arm, standing row on a plate loaded/hammer strenght machine. If you set it up nicely, the weight will get a slight easier on top contraction, so you can really squeeze the lats.
Also, a while back, I watched Dorian Yates explain his form/style on rowing, tried to implement it…and it cut my working weights in half 😁 maybe it was just me 😁
Thanks Bryce, will do; try out both version you suggested.
Hey there! I think you’ll find most of your answers in these “chest videos” from Joe.
EB first off congrats! Being a father is the best thing in the world for me at least. Now every couple and/or parent is different and will go through different situations. So what I can say is this isn’t a right or wrong type of list, but what I have learned with being a husband and father. First and foremost marriage wise be honest with your partner, communicate, and support them emotionally, you guys are a team. Fatherhood I would tell you be patient, you will get frustrated at times but remember it is a baby/infant they are learning everything is new to them. Trust me I had my moments I just clean the floor and my daughter would look at me as she tossed food on the floor, drove me nuts, but you just gotta stay calm they have different ways of communicating. The most important fatherhood advice though is spend as much time with them as possible, enjoy every single second, it is important for both you and the kid. Leave you with two things for combining marriage and fatherhood. Get on the same page with your spouse on how you guys want to parent, no you won’t agree on every single thing, but the more you communicate the smoother it makes it. Finally one word BOND! spend time with both, put the phone down, turn the tv off, do as much as you can together, make memories and have some damn fun!
Thanks Dude, appreciate the time and respone! 🙂
Man, I could listen for hours to you talking about this. 🙂 I have listened to your answer a couple of times now, it still resonates with me. Each time I appreciate it more. Thanks Coach, honestly.
At 19 became a father and was also married 26 now still married and 3 children. I never had my parents do to drugs and prison my goal in life is to give the life and be a father I wish I had. I’ve been in construction. 6 years same company and have always pushed to go further in life in return things seemed to fall into place. Just be consistency and hard working you kids will see that and remember. As far as a husband be loyal and don’t slowly separate I saw that happening when I was traveling for work and I was putting money before my family and marriage. Try to workout together and have fun doing it. Trust each other. Bust as many nuts as possible
Thanks Man 🙂