for inner pecs close-grip bench press

Blimey! Inner pecks aye???

I thort you only hade Peck Maj and peck min.

As for the other comments...
Maybe I'm digging myself a hole. I have huge respect for you guys and dont wanna get anyone miffed. Sorry if I'm wrong, I'm just going by what Ive read and been told buy the guys Ive worked with.

I do have one question tho...

GYMCOCH - "The "all-or-none" theory you talk about does not apply to all of the fibers within a muscle, but to the muscle fibers within each motor unit, many of which make up different muscles."

I'm not sure im reading this right... the last bit, are you saying that the same motor units are used in different muscles? Ive never heard of this happening before.

Good thing I kept my anat/phys notes

Yeah, so that is pretty much what I was saying.

Lifting heavy works everything, lifting light only work type 1 fibers.

Ive found my best gains working compound exersises, 10x3 on 4-1count with 60sec rest. 1exersise per muscle group.

after a month I do 4-10 isolation for one week.

Hey Kent.
Dex pretty much summed it up!
I was stating that muscle groups are made up of many different motor units, and it is the fibers within the motor units which fire "all-or-none", and not all of the fibers within a muscle.
I thought that the latter is what you were claiming, but looking back, I see that it is not.
Funny thing is, I dont remember how we got started on this whole topic!

Hey kent can u go a little more into detail on this...sounds interesting..has it been extremely effective for you?

Cuban Link -

Im doing 1 day on 1day off
10min warm up and 20mins boxing after every workout, 10mins speed ball 10 mins heavy bag.

day 1 - legs, traps, shoulders, core
straight leg dead lift - front squat - back squat - dead lift - clean - shrugs - Arnold press - all 5x6

day 2 - off

day 3 - Chest - lats - horizontal traps - Bis - tris.
Incline bar bench - decline bar bench - chin up - standing row - bicep curl - tricep push down - wood choppers high and low. all 5x6

day 4 off

day 5 - dead lift 10setsx3reps - clean and press 10x3 - hanging leg raises10x3

day 6 rest

day 7 - flat bench 10x3 - heavy weighted chins 10x3 - standing rows 10x3

day 8 - usually just do a calf raise workout for 30mins, or pick an area I'd like to work isolation

day 9 rest


Day one and three - all reps performed at steady speed 2-2 count 2mins rest between sets.
Days 5 and 8 - 4 second concentric 1 sec explosive ecentric. 60 secs between sets

every month or so I do some isolation.

This is a new prog, ive only done 1 rotation of it so far, its feeling great at the mo.

sounds great gotta try it out. but no one ever gave me a respone to my hypertrophy specific training program....good or bad? just check out the link on the first page supplied

This is EXACTLY why this forum is the BEST around. Theres a ton of knowledge being shared and all of you show respect for each other. I've learned more in reading this forum vs all the coaches/trainers that have assisted me. And this was regarding Pushups as a substitute for benching. Nice job everyone Keep it up and thanks for sharing your knowledge.

David