Optimal Pectoral Size Training
There are different strategies for training pectorals depending on if your goal is size, strength, or a combination of both. In general, the muscles in the upper body recover more quickly, meaning that you can/should train those lifts more frequently. The pectorals benefit from exercises that push wider ranges of motion - which is why the barbell bench press isn’t the ideal exercise for increasing pec size. Paused reps, “squeezing,” and slow, deliberate movement are key. Inclines and variations are also important to target all of the pectoral muscle fibers. Be sure to include horizontal presses, vertical presses from below, and the incline fly.
Can We Target Individual Muscles?
Different exercises for the same muscle groups do work muscles differently, but not in the hyper specific way that people think it’ll tighten, lift, or radically create muscle growth. Variety in exercises to make sure the entire muscle group is strengthened can be incorporated into workout routines, but more variety doesn’t mean better/more gains. If you have a good program with a little bit of variety, it’s more important to focus on consistency and adding weight over time, rather than worry about tweaking exercises.
How Beginner Lifters Mess Up Their 1RM Attempts
Testing your one rep maxes (1RM) is a way to measure strength progress, but there are a lot of wrong ways to go about them. Attempting maxes too frequently or too soon, wasting your energy during a warm up, or not tapering/peaking beforehand, can all lead to 1RM that aren’t representative of your strength. It’s extremely important to take proper precautions when doing 1RM because the heavier the weight, the more likely it is it’ll cause a serious injury if something goes wrong. Remember that there are many other ways to measure strength and progress, and not meeting your goal on a 1RM is not the end of the world, nor proof that your training isn’t working.
Understanding Grip Strength Regulation
Grip strength autoregulation can be a useful tool in order to maximize your workouts on any given day - grip strength is a good indicator of full body readiness. If your grip strength is good, then you typically do a more challenging workout, versus a low grip strength which may be a sign to hold back or modify your workouts. Generally, grip strength testing is simple and easy to use, but should still be used intelligently in the context of your training program.
I Hate The Cult Of Productivity
Productivity Culture focuses more on what influencers can sell you than if doing more work is actually good for you. People hesitate to stop and ask why they need to be “doing more.” Often, there is a finite amount of work to do and it’s not actually possible to be “more productive,” meaning that trying to always be productive isn’t necessary. Long term success when it comes to accomplishing goals and mastering skills is more about having the right skill sets, building sustainable practices, and finding work that is meaningful to you, regardless of how productive you are.