I'm trying to re-jig my program to put a bit more focus on building my pecs WITHOUT being overly stressful on my joints/shoulders.
I was previously on a (one body part per day) program and had great results for a month or two. Now I am on gaint sets and big power lifts 3x per week and gains are coming again.
Everything is going great bar a minor shoulder/joining bicep tweak that I have been getting physio therapy for (Knee probs too but what are you going to do, cry about it? SADDLE BAGS!!?).
Just trying to think about how I can stimulate my chest more, as my arms seem to naturally baloon up like crazy..(Not a bad problem to have but I am all about balance)
DIPS have helped a lot and I have put on size to my chest as a result, but of course arms are way ahead still.
I have tried working hard on mind -> muscle connection and spending time with just an empty bar focussing on my movements, really "feeling" and "squeezing" my pecs when I press movements.
This is great, however I find the squeeze focus really puts stress on my shoulders, and doesn't feel "good".
I am a bit lost as to where to go from here, but being that my body is the lab I am just going to keep trying things until I find growth.
Here's my plan for the next 4-8 weeks (Keeping in mind I want to keep pressing to pulling ratio unbalanced in favour of pulling to help fix my injured shoulder)
(Weights are heavy enough that I can only really manage 4 lifts with 5 being a real struggle to re-rack. By the fifth set I want to be really digging deep within to find that extra rep)
WEIGHTED DIPS - 5X5
WEIGHTED PULL UPS - 5X5
BARBELL BENCH PRESS - 3X10 (Focus mind -> muscle)
INCLINE DUMBELL PRESS - 3X10 ->Superset Flyes until failure after final set.
CABLE ROWS - 5X5
DEADS - 5X5
CLEAN/PRESS - 5X5
SQUAT - 5X5
BENT OVER ROWS - 5X5
Chest focussed presses are now in a 2 bench split with lower sets to try and keep stress lower on my shoulder, while keeping variation high and volume high to try and stimulate growth.
I am working my a** off, but please let me know if I am doing something whack/could be doing smarter.