[quote]Ace Rimmer wrote:
This may seem ignorant,but bear with me.I have gyno,and have seen little constructive info on it with regards to TRAINING.maybe I missed this.
Can I ask what chest moves do you do?
I just completed a Personal Training qualification,and something popped up in a workshop that blew me away.
I was already an experienced PT,and had qualifications and gym experience,and do a lot of reading on here and other sites,books,etc.
But I must have missed a meeting,as the course tutor said something I had not noticed from any other article or text.
Most conventional chest moves that guys do -bench press,flyes,etc. mostly involve the pec major,but not pec minor,which is often overlooked or even completely ignored.
To target it,you need to do pushups,which hit the pec major AND minor.
Ok,some dudes know that already-to balance out weighted workouts with bodyweight workouts on a regular basis is a good idea in general.
Some dudes may even take it further and do all the variations and progressions of bodyweight exercises,pushups included.
But I think with the pushups,too many guys concentrate on doing more reps-
its like a test of manhood,I’m sure most guys have been asked-
‘Hey dude,how many pushups can you do?’
It is still used a s a benchmark of fitness,by the military,and in fitnes asessments,advocated by the YMCA and ACSM,even though they concede it has a bias towards muscular ENDURANCE.
It is not strictly speaking a STRENGTH test.
Not enough guys concentrate on adding SETS,which add more muscle,or adding WEIGHT,which adds more STRENGTH.
In addition,some guys are ‘triceps dominant’ and do not feel their chest working to a great degree in the ench press,particularly the barbell bench press.
It hit me that I should experiment and include weighted pushups more,and add weight progressively as for the bench press.
So I have only tried this a few times now-but to my surprise,not only has my chest grown,it has grown THICKER and HARDER and ‘HIGHER’ in other words,it seems like I’ve had implants all of a sudden,they’ve ‘lifted’ and it seems to have ‘flattened out’ my gyno.I concede mine is not severe,more of a ‘puffy nipple’ effect and softer than average chest muscle,rather than full-on man-boobs/moobs,despite low body fat and training the chest and adding muscle.
This is the only protocol that has actually added considerable thickness/firmness/lift-it almost looks like I’ve had implants,and I’ve only tried this a few times.
I basically just added a weight plate to my back,on the shoulder blades-
1 warm-up set with no plate,10 reps.
1 warm-up set with 5kg plate on back,10 reps.
1 set with 10kg plate on back,10 reps.
1 set with 15kg plate on back,10 reps.
1 set with 20kg plate on back,to failure,usually around 3/4 reps for me.
I have yet to experiment with things like rest/pause,negatives,superslow,etc. so there is still scope for a lot of variation and progression.
Please try it,anyone with gyno,even if skeptical.If this works,I will include with clients.
This may deserve another thread.
It may simply be my chest responding to new stimulus,I had tried weighted a few times,but not to this extent,or focused/considered the pec MINOR much in general-I mean,who does?
If you get back to me with results,thoughts or feedback,that would be cool.
There is also another move that hits the pec minor really well,basically partial reps on the DB pullover,which I saw in a T-Nation article.Basically do the pullover ,but just the first few inches of the move.
I don’t think that you really alleviated the problem, as building the chest wouldn’t reduce or get rid of gyno. If you have gyno, I’m pretty sure surgery is the only option that works for sure.
What you may have done is you may have made the gyno look smaller in comparison to your overall chest. But for a lot of people that’s not really good enough just because their case of gyno is particularly bad. I’m like this. Building my chest has actually made the gyno look better without a shirt, but worse with one on, so it’s kind of a mixed blessing. some people have it worse.
Check out ProfX’s thread in the T-Call Alpha for some videos to see what I’m talking about.