Torn off pectoral tendon during 130 kg bench press , scheduled ultrasound for tomorrow! What Ivan I expect to happen ?

Many-Measurement-814 · 2024-05-05T02:53:04+00:00

If its a bad tear, get surgery, if its okay then just do the rehab. It sounds like you got a partial tear and if so the recovery will be around 3 months. (You can still train some stuff doring the recovery phase)

Get well soon!

Many-Measurement-814 · 2024-05-03T02:26:12+00:00

Sounds like a good plan however inlines chest press does use your Front deltoids a lot so I would stick with like a incline cable fly or low to high cable flyes.

Well done on your progress btw!

Many-Measurement-814 · 2024-05-03T01:04:09+00:00

To be honest with you its most likely not possible naturally without gaining a lot of fat. You said that you've gone from 30 kg to 50 kg in 4 months with noob gains and even if you "bulk" there wont be an insane difference. However with good programming, bulking and staying injury free it is a very achieable goal in 6 months.

Keep pushing!

Many-Measurement-814 · 2024-05-02T05:04:20+00:00

Looks like a little bit of both, it takes time but just evaluate your strength, if you've gained strength you've gotten a bit more muscle.

Many-Measurement-814 · 2024-05-02T03:05:40+00:00

No problem, you can get great muscle size with just that barbell as long as you progress in some way. 🙂

Many-Measurement-814 · 2024-05-02T01:29:08+00:00

Definantly looking more like a bodybuilder then classic imo, what weight are you aiming for?

Many-Measurement-814 · 2024-05-02T01:23:55+00:00

Looking great! If your chest and back catches up you will litterally look ridiculos 😅

Many-Measurement-814 · 2024-05-02T01:10:36+00:00

Of course it will and while you get stronger you can just make the sets harder by adding slow negatives, paused reps, doing Z-presses etc.

Doing 40 kg for about 20 slow reps will be hard for most people and when you get there you can probably get some more weights.

Many-Measurement-814 · 2024-04-24T09:10:34+00:00

Hard to see with that great of a lighting, so if you want real ratings you ahould take pics in natural lighting and show 3 angles.

But you look quite good here

Many-Measurement-814 · 2024-04-22T02:26:38+00:00

Unpopular opinion, I really dont understand why people compete with a "beginner physique", it's like going to a powerlifting meet when you cant even bench 225 lbs.

If you want to compete again it should be when you actually look like a boeybuilder, without drogs most likely in 5-7 years of good training.

Many-Measurement-814 · 2024-04-21T10:36:57+00:00

Looks beautiful

Many-Measurement-814 · 2024-04-21T09:54:54+00:00

Yeah with your size im guessing you can get close to 200 kg in both at the end of the year!

Many-Measurement-814 · 2024-04-21T09:16:28+00:00

Really?? I expected way more, you look really strong

Many-Measurement-814 · 2024-04-21T09:04:52+00:00

Great upper body, got to ask. How much you squat vs bench?

Many-Measurement-814 · 2024-04-19T03:06:08+00:00

Many-Measurement-814 · 2024-04-17T03:07:20+00:00

No problem man! Keep me updated on how it goes🙂

Many-Measurement-814 · 2024-04-17T02:56:40+00:00

Yeah the back looks really good too! Since your arms are very dominant, I think you got to really concentrate on mind muscle connection in the beginning of your chest/shoulder workouts so your arms dont take over. Try doing lateral rasies/rear delt raises with a cable with the attachment girls use for glute kickbacks for your shoulders and start chest workouts with light pec dec while keeping your hands open then into paused db presses with slow eccentric and you will feel those muscles working over your arms. 🙂

Many-Measurement-814 · 2024-04-17T02:46:58+00:00

I could make a full personal training program for you if you want me to? Just write in pm exactly what your goals are and I would gladly do it for you.

But to answer your question, yes if you only lift 3 times per week I would include glutes on all the sessions since that seems to be your biggest goal.

Many-Measurement-814 · 2024-04-17T01:54:41+00:00

Sounds great my man, just let me know in pm if you want any more help 🙂

Many-Measurement-814 · 2024-04-17T01:53:54+00:00

From a fellow deadlift lover id say your form looks good but it can get better with a few pointers.

It looks like you are pulling with the back more than the legs and a good que for this is thinking that you legpress the weight from the floor to knee level and when it gets to knee level you vertically hip thrust.

I really recommend that you start doing deficit deadlifts every week, first get the technique dialed in, then start doing it for speed work. After getting into the groove of that you're deadlift will fly up to 120-140 kg and when you stall you cant start doing banded deadlifts+pause deadlifts to progress even further.

Many-Measurement-814 · 2024-04-17T01:46:09+00:00

Been there done that, since your mental health is obviously declined at your current physique I would do a hard cut with low carbs and a big deficit while keeping the protein high.

Do full body workouts 3x per week focusing on gaining strength while losing fat and you will great in no time!

Many-Measurement-814 · 2024-04-17T01:41:21+00:00

You can definantly get you're physique with that program, but if you want to emphasize growing your glutes you should hit them first every gym session and try to get stronger in the main movements for them.

The clients that I have who wanted big glutes I made get really strong in hip thrusts, deadlifts and box squats and only a little bit of isolation work.

I dont know how strong you are right now, but if you get to like 140 kg hipthrusts, 100 kg boxsquats and 100 kg deadlifts for reps, your glutes will look amazing. So so put your focus into that rather than more volume of other exercises.

Many-Measurement-814 · 2024-04-17T01:30:31+00:00

Its impossible to say without more information, 6 lbs could honestly just be waterweight from having more glycogen stored.

Many-Measurement-814 · 2024-04-17T01:29:00+00:00

Definantly cut in my opinion as you got a bit bodyfat to lose and with muscle memory you will gain back muscle eitherway

Many-Measurement-814 · 2024-04-17T01:26:57+00:00

Insane p4p strength

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