RoUTiNE >:] - Page 2

xtremetris · 13-Nov-07, 10:29 AM

Quote:

Originally Posted by F-Mac

How many tiny guys have you seen that can bench 400 and squat 600?

Did you see what F-Mac wrote. obviously not

**Todd** · 13-Nov-07, 11:43 AM

Quote:

Originally Posted by xtremetris

Did you see what F-Mac wrote. obviously not

I think F-Mac meant that you DON'T see too many tiny guys benching or squatting a huge amount of weight because size and strength are related.

**Todd** · 13-Nov-07, 11:56 AM

Here's is my opinion on this subject....

Whether you're going for size or strength (or both), it's best to utilize the basic compound movements FOR ALL BODY PARTS (squat, dead lift, bench press, bent-over rows, chins, shoulder presses, etc.. BUT, you should also work the smaller body parts directly as well using exercises that allow you to use a good amount of weight moved.... as in use standing barbell curls, skull crushers, dips, standing calf raises, etc..

If you are going for size like you say you are, then make sure you are working all body parts evenly for even development. Also, realize that bench pressing is MOSTLY for your CHEST...don't rely on it to develop your lats. Lats during bench press is secondary at best. You need good lat development IN ORDER to bench better....not the other way around (thinking benching is going to build them or make them better). The way to get better lats for better benching is to develop them using specific back exercises (mostly compound ones that will recruit more and deeper muscle fibers).

As far as doing curls twice a week...well, I guess if you find you're making gains off of that, then so be it, why change it right? But, there will most definitely come a point where you may notice that you don't need to work them as often to get the same results (or better). The more effectively you are able to hone in on your workout intensity, the more effectively you will hit each muscle group...and therefore perhaps even require less training frequency for particular body parts (biceps, triceps, etc).

But again, you must listen to your body, go with what seems to be working and then change things when development slows or haults.

There is no right and wrong way to train...only more efficient ways.

Regardless of your training tho, DIET is the key. Without the correct diet, all the training in the world won't do jack sh!t for ya! Remember that. On the flip side, even if your training is not the most efficient around, if your diet is spot on, you will still see gains!

**LiftGirl** · 13-Nov-07, 11:58 AM

Don't forget that the back is the second largest muscle group in the body. It only makes sense to work back as much as everything else if size is your goal. If you're skipping back, you're missing out on a lot of potential for size gains.

Secondly, as you work back more, the soreness should get somewhat better.

Thirdly, by working chest more than back, you are creating muscle imbalances that could result in an injury. Just something to think about.

**Todd** · 13-Nov-07, 11:59 AM

Quote:

Originally Posted by LiftGirl

Don't forget that the back is the second largest muscle group in the body. It only makes sense to work back as much as everything else if size is your goal. If you're skipping back, you're missing out on a lot of potential for size gains.

Secondly, as you work back more, the soreness should get somewhat better.

Thirdly, by working chest more than back, you are creating muscle imbalances that could result in an injury. Just something to think about.

Exactly! Well said.

xtremetris · 13-Nov-07, 01:26 PM

Sounds good, ill switch my routines around, how do pullups sound?

And that definatley makes sense liftgirl, Before when i was jsut benching my rear delts would really really hurt, but when i was doing rows and benching they never hurt while i benched.

**Todd** · 13-Nov-07, 01:43 PM

pull-ups/chin-ups are both very good for back development.

I would include one of them amongst your other back exercises for back day.

xtremetris · 13-Nov-07, 02:17 PM

sounds good ill see how it works

13-Nov-07, 02:57 PM

Here is a back built solely on pullups:

KickerNine · 13-Nov-07, 03:19 PM

Pull ups are great. One of my core exercises. Given your current routine and at your weight, you may want to try weighted pull ups. Really increases your bench.

Quote:

Originally Posted by xtremetris

I also benched 2x my bodyweight last year weighing 135 and benching 275

Impressive. Keep up the good work!

xtremetris · 13-Nov-07, 08:07 PM

Damn perini thats a nice ass back. Thats all from pull-ups?

13-Nov-07, 09:14 PM

I don't know if you mean a nice ass or a nice back, but if you mean back, yes (at that time) that was all from pullups only.

**maverick** · 13-Nov-07, 09:48 PM

If you pick the right exercise, you don't have to do many.

xtremetris · 14-Nov-07, 08:16 AM

I ment nice back P lol. Right exercises so pretty much...

Bench press, Pullups, and Squats is all you need.

Dan C · 14-Nov-07, 08:49 AM

As far as basic weight training (regardless if your goal is size or strength) I like to think about it like this...

One exercise in the following planes of movement makes for a balanced full body routine:

horizontal push
horizontal pull
vertical push
vertical pull
hip flexion
hip extension
knee flexion
knee extension
elbow flexion
elbow extension