how to get "male cleavage" : P (inner chest development)

after months of workout in celebrity fitness, i can see that my chest is developing...

eh.... wait, it seems that outer chest is the only part developing. There is literally no mass in inner chest. Anything go wrong!?

...There are a lot less muscle fibers at the sternum insertion points compared to the outer part of the pec...

sadly, it seems that inner chest is much more difficult to build up. It may even take years...

btw, full chest development requires attack from all angles. My current chest workout includes (inclined, flat) bench press with barbell & dumbbell, chest dips and inclined & flat dumbbell flyes. Searching from internet, i found that there are a few chest workout good for inner chest development.

1. Close-Grip Bench Press (not too useful for me. In super strict form, squeeze the pec muscle and relax arms. However, my triceps are still get tired faster than the inner pecs)
2. Flyes (i think this is valid for machine flyes only. Dumbbell flyes has almost zero resistance at the top)
3. Cable Crossovers- this one really worked for me. I could feel the piercing pain in my inner chest when i crossed the handles. This is the first time that the inner chest got stressed. As this was my first time doing cable crossovers, so i spent some time in studying its form. I 'pulled' the handles moving in semicircular arc but i observed that many guys prefer to 'push' forward heavy weight. By pushing, some load is taken over by triceps & deltoid. I think both forms are fine, as long as it achieves the objective of execise.

how to get bigger arms?

i always see a lot of guys doing biceps curls in the gym. from my experience and reading from various resources, doing biceps curls only is not effective in getting bigger arms.

arms' size is predominantly determined by our genetics. To get bigger biceps, we need to have stronger triceps. If we have strong biceps but weak triceps, muscle imbalance happens. If there i too much muscle imbalance, we will be prone to injure. Our bodies are smart enough and do not allow this to happen. To have strong arms, we need to have strong shoulders. To have strong shoulders, we must have strong chest and back muscles... In short, we must have strong overall body muscles to builder bigger arms.

although the arms' size is difficult to increase without significantly bulking up, it is possible to make the arms appear bigger by using some techniques.
1. reduce body fat- well toned arms appear much larger.
2. doing various biceps and triceps exercises - curls, reverse curls, hammer curls, inclined bench curls, concentration curls, triceps extension, triceps push down, bla-bla-bla... by hitting the arms from different angles, it adds the 3-D effect of the arms muscles.
3. don't struggle to lift heavy, but lift in correct form to maximize muscle tension. slow and controlled movement, maximize contraction at the top, stretch at bottom...
4. stretch between sets

Training Hard and Training TOO Hard

A young boy traveled across Japan to the school of a famous martial artist. When he arrived at the dojo he was given an audience by the Sensei
"What do you wish from me?" the master asked.
"I wish to be your student and become the finest kareteka in the land," the boy replied. "How long must I study?"
"Ten years at least," the master answered.
"Ten years is a long time," said the boy. "What if I studied twice as hard as all your other students?"
"Twenty years," replied the master.
"Twenty years! What if I practice day and night with all my effort?"
"Thirty years," was the master's reply.
"How is it that each time I say I will work harder, you tell me that it will take longer?" the boy asked.
"The answer is clear. When one eye is fixed upon your destination, there is only one eye left with which to find the Way."

I think this is not only applied to martial arts, it is applicable to every other sports, including weight training.

lats training

I always thought that i was genetically cursed with tiny lats.

it changed...
after i read this article Form: the difference between bodybuilding and weight lifting, i realized my form was terrible.
yeah, within two weeks, i find that my lats is GROWING.

actually, it came with lighter weight with better form:
good form formula = stretching + squeeze + contraction + tension - momentum - EGO

i may not be genetically blessed with well developed lats, it is neither a curse too. just need training with correct form.

corrupted page

i was forced to delete my last post because of it corrupted my blog @#$%^&*
It seems that my last post somehow caused exception in blogger's server. Therefore the response is incomplete html. This happens if the response is sent back in chunks and the exception happens after first chunk.
I wonder y did it happen... nothing abnormal in the post...

unexpected injury

today is leg & lower back workout day. so i did deadlift.

unfortunately, on last set, during second rep, ughhh, i felt short sharp pain. so i took some rest. after a while, i thought it is not a big deal (great mistake, should listen to my body...). so i continued the last set and managed to complete it.

5 mins later, i found that i couldn't bend my back to pick up a dumbbell! oh holy sh1t, my lower back became stiff. as a tough man, i decided to continue my leg training, doing some dumbbell lunges & dumbbell squats. omg, i found that my back pain became worst. now i think i cannot get out of my bed tomorrow. God bless me...


edit:
i was reading this article
http://www.bodybuilding.com/fun/schultz35.htm

Tips For Injury Prevention
Do not pull when you have a pinch in the lower back. It's only a twinge. Yeah right, I have had so many lower back injuries that I have learned my lesson and watch for warning signs that my back could go at anytime. There were times when my pain was so intense that I couldn't even get out of bed without biting the pillow to death. So, I have become accustomed to recognizing that specific feeling. The feeling that something in my lower back is on the verge of making life miserable.

so true... now i have learnt my lesson.

Nothing changes if nothing changes

"Nothing changes if nothing changes", this applies to every aspects of our lives, definitely including weight training.In order to build a bigger & better chest, i decided to change my chest routine.
Dips - there r two variations of dips, namely chest dips & triceps dips. chest dips put more emphasize on lower chest muscle, and therefore is good for shaping up the chest.

4 x 12 chest dips...

hehe, i really could feel the sore of my lower chest muscles on second day.