Okay, I switched over to this program and I'm on day 3. I'm quite the newbie at fitness issues, but if I follow this plan, my biceps are only going to get 20 repetitions in a one week period. Now I made sure that I lifted as much as my muscles could physically do, but it's just hard for me to understand how much growth I could get in 20 reps per week. Is this sh*t right?
Excercise B
- Thread starter speakeasy
- Start date
It all depends on what your GOAL is. There are estimates on reps for Hypertrophy, Power, and Strength.
Also too, on your program you have for instance... Tricep Exercise 2 x 10-15
What type of exercise? Is it going to target all 3 heads? Also too, why only one exercise?
How about shoulders? You have ONE main shoulder exercise.
A barbell/dumbbell shoulder press targets the Anterior Delt. What about the posterior and lateral delt?
My question to you would be one... Where did you get the workout? And what are your goals?
Personally, that routine needs some tweaking. You have some exercises in the 10-15 rep range and some in the 5 rep range. Which is it?
You need to stick with on or the other unless it is an add on day where you decide lets say one bodypart really sucks and Monday you do HEAVY weight, but want to add some high reps on Friday.
Also too, on your program you have for instance... Tricep Exercise 2 x 10-15
What type of exercise? Is it going to target all 3 heads? Also too, why only one exercise?
How about shoulders? You have ONE main shoulder exercise.
A barbell/dumbbell shoulder press targets the Anterior Delt. What about the posterior and lateral delt?
My question to you would be one... Where did you get the workout? And what are your goals?
Personally, that routine needs some tweaking. You have some exercises in the 10-15 rep range and some in the 5 rep range. Which is it?
You need to stick with on or the other unless it is an add on day where you decide lets say one bodypart really sucks and Monday you do HEAVY weight, but want to add some high reps on Friday.
I disagree. The rep scheme looks similar to the westside for skinny bastards routine: http://www.defrancostraining.com/articles/archive/articles_westside.htmOmen said:It all depends on what your GOAL is. There are estimates on reps for Hypertrophy, Power, and Strength.
Also too, on your program you have for instance... Tricep Exercise 2 x 10-15
What type of exercise? Is it going to target all 3 heads? Also too, why only one exercise?
How about shoulders? You have ONE main shoulder exercise.
A barbell/dumbbell shoulder press targets the Anterior Delt. What about the posterior and lateral delt?
My question to you would be one... Where did you get the workout? And what are your goals?
Personally, that routine needs some tweaking. You have some exercises in the 10-15 rep range and some in the 5 rep range. Which is it?
You need to stick with on or the other unless it is an add on day where you decide lets say one bodypart really sucks and Monday you do HEAVY weight, but want to add some high reps on Friday.
I've been on that routine the past few months and I've had great gains in both strength in size. Stop worrying about your biceps, they are one tiny muscle in your body and big arms come more from triceps. With the routine you posted, your biceps will get PLENTY of work, as will your shoulders. Your arms aren't going to grow overnight, focus on constantly getting stronger at the big, compound lifts that use most of the muscles in your body. I guarantee you if you eat a lot and stick to that routine for 3 months you'll see big results. Also, do the lifts in the order that they are listed.
If you want to get big fast, learn what you need to eat and when, and then focus your energy on eating. You'll be eating 40-50 times a week, and you'll be lifting 3x a week. Which one do you think will affect your body more? Bottom line, you can't rush anything and you can't be impatient. Starting a log of the weight you lift each set and your body weight each week will help keep you focused and motivated.
Omen said:It all depends on what your GOAL is. There are estimates on reps for Hypertrophy, Power, and Strength.
Also too, on your program you have for instance... Tricep Exercise 2 x 10-15
What type of exercise? Is it going to target all 3 heads? Also too, why only one exercise?
How about shoulders? You have ONE main shoulder exercise.
A barbell/dumbbell shoulder press targets the Anterior Delt. What about the posterior and lateral delt?
My question to you would be one... Where did you get the workout? And what are your goals?
Personally, that routine needs some tweaking. You have some exercises in the 10-15 rep range and some in the 5 rep range. Which is it?
You need to stick with on or the other unless it is an add on day where you decide lets say one bodypart really sucks and Monday you do HEAVY weight, but want to add some high reps on Friday.
The routine is great, WBA wrote it in the idiots guide to growth and i posted it in the sticky at the top. Lets not forget the goal here is to move big weight on key exercises.
Squat 450 for 2 sets of 5
Deadlift 450 for 2 sets of 5
Incline Bench 350 for 2 sets of 5
and tell me what body part is gonna be lagging.
Everything in this routine is great and anyone using it will see great results assuming there diet is in order.
And speakeasy refer to the sticky at the top with all the articles, scroll down to my section and read squat for big arms this will cure your fears about your arms not getting enough work.
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You really can't get that much hypertrophy reasonably without strength gains. Especially the level most of us here are at. The power part is iffy but hardly anyone here is training exclusively 1-3 reps except maybe stronglifts and probably even he does at least some higher rep work.Omen said:It all depends on what your GOAL is. There are estimates on reps for Hypertrophy, Power, and Strength.
Because triceps are worked in every bench, dip, and shoulder press too? I think that tricep exercise is only in there to add a bit of volume anyway. There's going to be not much left in the tank by the time you get to that last tricep exercise on that Day 2 after Incline Press, Dumbbell Press or Dips, and Shoulder Press. After that day i'm pretty damn sure you've hit all the heads.Also too, on your program you have for instance... Tricep Exercise 2 x 10-15
What type of exercise? Is it going to target all 3 heads? Also too, why only one exercise?
Incline bench?! Hell, a lot of people grow their shoulders better not having any 'main' shoulder exercises because their chest exercises provide enough stimulation and any more is overtraining for them.How about shoulders? You have ONE main shoulder exercise.
Rows hit posterior delts.A barbell/dumbbell shoulder press targets the Anterior Delt. What about the posterior and lateral delt?
Both barbell and db press hit lateral delts.
stronglifts
Master Don Juan
The incline bench can become a problem because people try to make it a shoulder exercise when it isnt one. If you are doing certain exercises that focus on a primary muscle, and you feel the others being used more, you've got form problems.
Dumbbell presses do hit the lateral delt as a synergist, but not as the primary muscle for the exercise.
In my opinion, this is where people run into problems. They'll do an exercise, that targets one muscle, but then has 8 synergists, and thinks its all they need.
Triceps are a synergist in the DB press, but is it a Tricep exercise to focus on the tricep?
Same with the day 2 you mentioned mrRuckus. You said Triceps should be pretty much toast (out of fuel in the tank). If that is the case with incline bench press, you've got problems. The pectoralis major should be the muscle used in the incline, and again the Tricep for the synergist.
Even if you do the dips, you should have some juice left. Unless you are making the dips a Tricep exercise by the way you are doing them. You can make it a chest exercise too depending on your form.
All i'm saying is that on my routine, there are 3-4 exercises per bodypart. I hit everything I can. Sure many muscles will be synergists and used over and over, but they aren't getting targeted from that exercise. It isn't hitting the muscle in the most effective way.
The biggest thing to remember speakeasy, is that what routine may work for someone else, may not work for you.
Try it, and if it works, stick with it. If it doesn't, switch it up. I am sure everyone here has some different workout then the other person. We all are made different, and bodies respond different. Trying to figure out all of this would take you literally years if you want to nit pick.
You have exercises (MANY) you have reps, you have sets, then you have rest between sets. You have rest before you workout, you have different weights, calories, and so forth.
What if you added ONE more rep to an exercise? What if you took one more rep away? What if you rested 2min 30 seconds as opposed to 1min? What if you had 100g of carbs 1hr before a workout? What about 75g or 75g/25g protein? What ratio of carbs and % of protein?
What if you could pinpoint the precise time ATP regenerates in the body? Use that time and then hit your next set.
You see my point? You could get nitpicky as hell, and stay in a lab all day long and figure out if 5g of soy isolate added to your 25g whey and 5g egg was better before your workout.
You could see if 1 rep for you on certain exercises did any better than 1 less rep.
Truly is a headache if its broken down science wise.
My theory is DO WHAT WORKS FOR YOU. Then stick with it. I prob eat more food than guys 50lbs heavier than me. That's my metabolism, that's how my body is, so when I read a magazine and see those 2400cal diets or even 2800cal for growth, I know it wont be enough for me through trial and error.
Dumbbell presses do hit the lateral delt as a synergist, but not as the primary muscle for the exercise.
In my opinion, this is where people run into problems. They'll do an exercise, that targets one muscle, but then has 8 synergists, and thinks its all they need.
Triceps are a synergist in the DB press, but is it a Tricep exercise to focus on the tricep?
Same with the day 2 you mentioned mrRuckus. You said Triceps should be pretty much toast (out of fuel in the tank). If that is the case with incline bench press, you've got problems. The pectoralis major should be the muscle used in the incline, and again the Tricep for the synergist.
Even if you do the dips, you should have some juice left. Unless you are making the dips a Tricep exercise by the way you are doing them. You can make it a chest exercise too depending on your form.
All i'm saying is that on my routine, there are 3-4 exercises per bodypart. I hit everything I can. Sure many muscles will be synergists and used over and over, but they aren't getting targeted from that exercise. It isn't hitting the muscle in the most effective way.
The biggest thing to remember speakeasy, is that what routine may work for someone else, may not work for you.
Try it, and if it works, stick with it. If it doesn't, switch it up. I am sure everyone here has some different workout then the other person. We all are made different, and bodies respond different. Trying to figure out all of this would take you literally years if you want to nit pick.
You have exercises (MANY) you have reps, you have sets, then you have rest between sets. You have rest before you workout, you have different weights, calories, and so forth.
What if you added ONE more rep to an exercise? What if you took one more rep away? What if you rested 2min 30 seconds as opposed to 1min? What if you had 100g of carbs 1hr before a workout? What about 75g or 75g/25g protein? What ratio of carbs and % of protein?
What if you could pinpoint the precise time ATP regenerates in the body? Use that time and then hit your next set.
You see my point? You could get nitpicky as hell, and stay in a lab all day long and figure out if 5g of soy isolate added to your 25g whey and 5g egg was better before your workout.
You could see if 1 rep for you on certain exercises did any better than 1 less rep.
Truly is a headache if its broken down science wise.
My theory is DO WHAT WORKS FOR YOU. Then stick with it. I prob eat more food than guys 50lbs heavier than me. That's my metabolism, that's how my body is, so when I read a magazine and see those 2400cal diets or even 2800cal for growth, I know it wont be enough for me through trial and error.