Hypotrophy only 2 exercises?

[Immergeil91]

Hello out there.

I suffer from a shoulder injury which means that it is only possible for me to do 2 different chest exercises. (D handle cable press and cable flys) Is it still possible to create hypotrophy by using only 2 different chest exercises?

 

[Evom1]

Hello out there.

I suffer from a shoulder injury which means that it is only possible for me to do 2 different chest exercises. (D handle cable press and cable flys) Is it still possible to create hypotrophy by using only 2 different chest exercises?

Absolutely. Really only need 2. Do a flat and an Incline movement, good to go

 

[Immergeil91]

Should i do flat and incline movement on my fly excersises ?

And thanks for you reply

 

[Evom1]

Should i do flat and incline movement on my fly excersises ?

And thanks for you reply

I would do 3 exercises max. Maybe you could do flat press, Incline press and then flat fly? Just go slow and focus on flexing/squeezing the whole way through and squeeze like hell at peak contraction. Focus on quality, intense reps. Make 40lbs feel like it's 100!

 

[Type-IIx]

Absolutely, all that is needed for optimal pectoral development are 2 exercises, one to target the sternal and another the clavicular head. For example, a 15 - 30° cable press and cable flyes (I'll keep for myself and my clients the optimal variations that do vary by anthropometry). 8 weekly sets each on the high end (6 yields virtually complete adaptation), progressively overloaded, and done.

 

[Evom1]

Absolutely, all that is needed for optimal pectoral development are 2 exercises, one to target the sternal and another the clavicular head. For example, a 15 - 30° cable press and cable flyes (I'll keep for myself and my clients the optimal variations that do vary by anthropometry). 8 weekly sets each on the high end (6 yields virtually complete adaptation), progressively overloaded, and done.

Agreed. This is more detailed way of looking at it and he's spot on with the angles!

 

[Mac11wildcat]

Hello out there.

I suffer from a shoulder injury which means that it is only possible for me to do 2 different chest exercises. (D handle cable press and cable flys) Is it still possible to create hypotrophy by using only 2 different chest exercises?

Really curious how a cable press is OK for your injury but a smith or machine press is not? Cable presses are typically not the most stable and generally apply torque at the shoulder out of the axis you want to work during a press. It’s still a great movement but, what’s the injury?

The question you asked has been answered so def no reason you can’t have developed pecs, just curious.

 

[Immergeil91]

Absolutely, all that is needed for optimal pectoral development are 2 exercises, one to target the sternal and another the clavicular head. For example, a 15 - 30° cable press and cable flyes (I'll keep for myself and my clients the optimal variations that do vary by anthropometry). 8 weekly sets each on the high end (6 yields virtually complete adaptation), progressively overloaded, and done.

How many sets would be optimal per exercise ?
and thank you very much for your reply

 

[Norse13]

Absolutely, all that is needed for optimal pectoral development are 2 exercises, one to target the sternal and another the clavicular head. For example, a 15 - 30° cable press and cable flyes (I'll keep for myself and my clients the optimal variations that do vary by anthropometry). 8 weekly sets each on the high end (6 yields virtually complete adaptation), progressively overloaded, and done.

If I understand you right, I could do twice a week:
3 working sets incline dumbbell press
3 working sets flat dumbbell flies
Total 12 working sets per week, focus on slow clean reps with progressive overload.
Job done for the chest.?

 

[Immergeil91]

Really curious how a cable press is OK for your injury but a smith or machine press is not? Cable presses are typically not the most stable and generally apply torque at the shoulder out of the axis you want to work during a press. It’s still a great movement but, what’s the injury?

The question you asked has been answered so def no reason you can’t have developed pecs, just curious.

I don't have a smith in my center.
but I have tried with dumbbells and a barbell. both make my front shoulder hurt. when I use cables I strangely don't feel it in my shoulder in the same way. it's really weird. have tried almost EVERYTHING. and the only exercises that do not cause pain afterwards are the ones I have described above.

I'm open to hearing what other exercises I can try, if you happen to know any that I haven't tried yet

 

[Mac11wildcat]

I’d be more interested in you fixing the injury. You have training around it figured out. Now go fix the problem.

 

[Type-IIx]

If I understand you right, I could do twice a week:
3 working sets incline dumbbell press
3 working sets flat dumbbell flies
Total 12 working sets per week, focus on slow clean reps with progressive overload.
Job done for the chest.?

Sure, you'll do well with this. Over time, you can add sets up to 16 working sets weekly and most importantly increase weight (e.g., every 3 - 4 weeks, not every session) for an essentially maximal stimulus. Don't go overboard adding volume; the geniuses that argue for infinitely increasing volume to break through genetic limits are full of shit (volume is what crushes you and is profoundly fatiguing, reducing strength, etc.). I prefer to work at optimal doses (of load, volume, degree of flexion/extension, time under tension, etc.) and spend more time focusing on attacking actual weaknesses.

 

[HopHop79]

Hello out there.

I suffer from a shoulder injury which means that it is only possible for me to do 2 different chest exercises. (D handle cable press and cable flys) Is it still possible to create hypotrophy by using only 2 different chest exercises?

Yes. What kind of injury are you dealing with?

 

[K1ngufk1ngs]

To add 10 sets total of a good rpe level is also all that is needed. So you could even do say 8 sets of flat movements and 2 of Incline and get progress
This is per workout

 

[Norse13]

Sure, you'll do well with this. Over time, you can add sets up to 16 working sets weekly and most importantly increase weight (e.g., every 3 - 4 weeks, not every session) for an essentially maximal stimulus. Don't go overboard adding volume; the geniuses that argue for infinitely increasing volume to break through genetic limits are full of shit (volume is what crushes you and is profoundly fatiguing, reducing strength, etc.). I prefer to work at optimal doses (of load, volume, degree of flexion/extension, time under tension, etc.) and spend more time focusing on attacking actual weaknesses.

I've given up on the infinite weight increases after shoulder impingement (totally fixed now) and partial rotator cuff tear (will never be fixed). I'm all for trying to make light weights feel heavy - slow and controlled, squeeze at max concentration (depending on exercise), hold it a second or two at max point of resistance etc. I tap out at 45kg dumbbell bench press to avoid ripping the rest of my rotator cuff.

 

[Maximus014]

I’d be more interested in you fixing the injury. You have training around it figured out. Now go fix the problem.

This is probably the best advice in the thread!

Use this as a work around while getting to the root of the problem

Bpc 157 and tb500 may also help in the healing process while doing rehab for whatever you're dealing with