Eating & the gym...

Its more the sternal head I wish to target, but im aware wide grip bench will also be needed to devlop the muscles fully. At the moment im not looking to tone and to just bulk up so less reps and more weight would be the right way to go?

I had a look as I was making dinner last night and it had a cracking 25 grams of it. I was aware fish was high in protein but thats the highest protein count ive seen compared to other foods!
 
Just do normal bench presses then for sternal head. I'm more a fan of weighted pushups but that's just me :) The more variety the better! 6-12 reps hits hypertrophy, yes.
 
Unless you're after some powerlifting strength then just increase the weights and drop the reps. I tend to aim for 6-8 reps, then hit 12 on a "light" week.

Also for added size development negatives are very good and very important.

There's over 30g of protein in a 130g tin of tuna.
 
Freefaller said:
Unless you're after some powerlifting strength then just increase the weights and drop the reps. I tend to aim for 6-8 reps, then hit 12 on a "light" week.

Also for added size development negatives are very good and very important.

There's over 30g of protein in a 130g tin of tuna.
Click to expand...

Just got back from my saturday session down there, had a late one last night hence going in the afternoon! I increased weight and dropped the reps.

what do you mean by 'development negatives?'

Also to save me becoming a tuna freak, are there any other fish that contain large amount of protein, such as cod or haddock? I usually have steak once a week too, any other foods to aid muscle development?

Thanks:)
 
He meant negatives are a useful tool for development and he's right. Negatives are the lowering part of a movement, you can always perform an extra one or three of these when you hit failure. Not one for beginners though.

Chill out on the tuna, it's really not that great for a few reasons, there's zero fat in it and it's usually quite high in toxic metals. Mackerel is my favourite fish, loaded with Omega-3's ;) Try to limit tuna to 1-2 cans a week.
 
Also for negs you need a good spotter, and someone who's strong enough to recover the bar for you (especially on bench). I agree about the tuna I eat no more than 2 cans a week, sometimes just the one. Like you CW I love mackerel - I quite like the smoked one you get very tasty.
 
You must log in or register to reply here.
Back
Top Bottom