I’ll ask him and post it here. Hes always changing it up and keeps notebooks and notebooks of lifting journals.
It takes a lot of work, and also helps to keep away from soy, as it is full of xenoestrogen and doesnt make things any easier on guys trying to tone up their chest.
Searching Promethease is tough since you’re trying to mainly guess a term:
Androgen:
https://www.snpedia.com/index.php/gs122
https://www.snpedia.com/index.php/rs72829446
https://www.snpedia.com/index.php/rs747650
https://www.snpedia.com/index.php/rs9287638
https://www.snpedia.com/index.php/rs10822184
https://www.snpedia.com/index.php/rs6258
https://www.snpedia.com/index.php/rs121908652
“Gynecomastia” as a search term doesn’t show any results.
Thanks, Dena!
I’ve been doing all I can with the weights I have at home, which is pretty much just a set of dumbbells I can add plates on to
The most interesting muscle SNP In my opinion is for the alpha-actinin-3 protein:
https://www.snpedia.com/index.php/Rs1815739
I’ve got a C;T here so I’ve got a healthy mix of Type I and Type II fibers. But it makes me a generalist, not going to be a world class sprinter nor endurance runner.
Study referenced in the article, written by the author:
It tightens up better the younger you are, and depends on how big you got, and how long you were that big.
I know the last time I dropped some weight, about 10 years ago, it tightened back up pretty well (I was around 50).
This time, though, it’s a bit different. I gained to a higher weight, and I am now about 20 pounds below my low point of that prior loss, plus I’m over 60.
I am definitely seeing some deflated and sagging skin in places I don’t really want to see it (particularly the sides of the chest). Hopefully it will tighten up some over time, but if not, well, I’ll just have to live with it unless I want to spend thousands on plastic surgery.
I do occasional fasting so maybe autophagy will help some.
Hey, you can make it work. I know he uses a lot of cable machines.
Alternating Chest Press
Decline Presses
Dumbell Pullovers - he says this is a really underrated move but targets in a unique way
Chest Flys
Dumbell Incline Close Grips
Pushups (even modified ones) but suggests getting your core strength up first to support any sagging parts thst pull the back down.
That’s a current routine, but he changes it up every 5-6 weeks. Usually does 3 sets of 10 and he will add Super Sets in there. The weight you throw up will be up to you.
Awesome!! Thank you so much. I’ll definitely start incorporating some of those into my routine. I’m kinda out of luck when it comes to the inclines/declines since I’m using a large ottoman as a bench (lol), but my current routine looks like:
Overhead tri extension
Bent over rows (overhand grip)
Bench press
Hammer curls
Regular curls
Cross body hammer curls
Shoulder press
Skull crushers
Bench flys
Bent over flys
3-4x/week, 3-4 sets, anywhere from 10 to 15 reps, (I usually will hit failure somewhere in that range)
That’s a totally solid routine that you got going. It does suck about the inclines and declines because the angles are what targets the pecs in unique ways.
And tbh, there really is no magic way to do it anyway. The most important parts are consistency, form and specifically targetting the chest muscles that will help support and build muscle to sometimes even create illusions lol. I know, as a woman, chest illusions are great.
Thanks!
And yeah totally. I was thinking about just ordering a bench on Amazon. Well, actually a barbell set that just happens to come with a bench, but debating on whether or not I actually need the barbell lol.
Totes. A decent adjustable incline/decline bench, without the barbell. Is like 90-150 bucks. That’s not too awful. I know theres some benches that have a little cable system built right into them. A little more money, but cables are bomb. I love them.
Oh of course, there’s the Breast Size genes!
SNPs of note:
https://www.snpedia.com/index.php/rs7089814
https://www.snpedia.com/index.php/rs7816345
https://www.snpedia.com/index.php/rs12173570
https://www.snpedia.com/index.php/rs7089814
https://www.snpedia.com/index.php/Rs62314947
https://www.snpedia.com/index.php/rs10488023
https://www.snpedia.com/index.php/rs4849887
https://www.snpedia.com/index.php/rs17356907
https://www.snpedia.com/index.php/rs7837045
Meh, stopped at 320 ‘Breast’ results, with 939 offscreen… Most of these are Genome Wide Association Study related, and haven’t been studied enough to have anyone provide a Good or Bad reputation to the risk alleles.
I have all of these but the pairs are not explained so no idea. My MBs are deflating and a bit like perky old and not meaty boobs. I’m taking that as a good sign.
Sorry if this is too much information.
Hah, I’m afraid this is what this topic is for!
I think Keto OMAD has provided the best overal subQ fat reduction, in addition to skin firmness.
Although I’m only in my 40’s, and I’ve lost about 70 lbs, the skin situation looks like I’ve always been this weight. One of my fave NSVs for sure.
I’m making the best progress with 36hr to 72hr fasts 1/week, most weeks. Then I do 3meal or 3meal IF 18/6ish. Mostly IF but I do like to do some 3 meals after gym for muscle building.
Certainly, keep changing it up to keep the metabolism on its toes.
The skin firmness will always improve the more you let autophagy eat away at it.
Belly skin takes a lot longer than chest skin. Mostly because lifting can pack enough muscles to refill and even a little muscle gain can change the look …
If you want chest … watch scooby1961 on YouTube. He’s older so he cares a lot about joint health too.
George –
Inclined bench and dumbbell presses will help develop the upper pecs, and it has helped me with a similar problem. In my experience, I find standard bench press will develop lower pecs and only seems to accentuate man boobs.
For chest I do all inclined presses
20 reps @ 95 for a warm up
10 reps @ 155
then work down from 155 in increments of 5 lbs
I get in total reps of 70-80 per workout 2-3x week
In separate workouts, I do battle ropes for several hundred reps, as I find they really work the upper pecs and shoulders
All I can say this has been effective for me.
Good luck,
Q