I currently use the following split
Delts and triceps
Lats and traps
Quads/calves
Chest/biceps
Hams/abs
I train 16-22 days a month and do not pay attention to what day of the week it is when I lift-I just do the next workout in the rotation.
Over the past 12 years though, I definitely was in a bench-first mode. If I felt I could bench, I did. If I had benched yesterday, I did something else.
I may do fairly heavy power-style benches to start my workout, but then shift to more of a “chest press” or incline, or use dumbells with either a little decline or incline.
i agree with X
90% of people in the gym know the basics,
bench, curl, pushdowns, pull ups and leg press.
people dont know what deadlifts or rackpulls are.
people donw know what a closegrip bench is or ANY hamstring exercises either.
most people will walk in, do a total body session, do some cardio and leave.
somewhere along the lines the ones who give a shit will pick up a Mens Health or M&F or Flex magazine at Walgreens or something and start to learn a few new exercises.
maybe next theyll go to that magazine’s website and after looking at the pictures they may stumble into a forum
maybe from that forum theyll lurk around a couple nights a week, maybe more, eventually they may even find their way here
and then they might learn something and become one of us or maybe Professor X will make them cry and banish them to the V-Diet purgatory forever.
[quote]LiveFromThe781 wrote:
i agree with X
90% of people in the gym know the basics,
bench, curl, pushdowns, pull ups and leg press.
people dont know what deadlifts or rackpulls are.
people donw know what a closegrip bench is or ANY hamstring exercises either.
most people will walk in, do a total body session, do some cardio and leave.
somewhere along the lines the ones who give a shit will pick up a Mens Health or M&F or Flex magazine at Walgreens or something and start to learn a few new exercises.
maybe next theyll go to that magazine’s website and after looking at the pictures they may stumble into a forum
maybe from that forum theyll lurk around a couple nights a week, maybe more, eventually they may even find their way here
and then they might learn something and become one of us or maybe Professor X will make them cry and banish them to the V-Diet purgatory forever.[/quote]
This sounds about right,I had a bunch of books and mags at my disposal when I was getting started plus I took weightlifting 5&6th period in 9th grade and the teacher knew what was up.
[quote]SteelyD wrote:
Sunday is ‘chest’ day for me because every freakin’ bench or flat surface is occupied by people and their mothers benching on Monday.
Monday used to be my off day, but I find that it’s a great leg or back day.
Besides, no one really does legs or back anyway… (read: every day is bench/curl/abs day)
[/quote]
Saturday for me for the very same damn reason. Plus, I don’t like being around the 315 bounce of the chest, while another guy deadlifts the bar off you while yelling, “ITS ALL YOU BRAWWWW!!!” crowd. I hit chest twice a week with my Saturday being my meat and potatos and Thursday being my upper/light but still heavy focused day. In regards to the subject: I guess most guys are obsessed with training chest because just like with arms it brings immediate gratification. Big puffed arms and chest always attract the ladies! Just make sure you wear giant sized sweatpants to hide the bean poles.
-SIDENOTE- By bean poles I mean the entire group of muscles that make up the lower body. I AM NOT attacking people with a genetic disposition for small calves that don’t seem to respond no matter how hard they train them.
meh, big arms and chest are whatevs
TBH all i hear people comment about me is my back.
it could be cause my arms and chest arent that fantastic but i think if you have a good back you stand out a lot more cause honestly most people dont have decent backs.
Because most people who go to the gym have no idea what they are doing. They do the simple stuff. Arms and chest, and try to get a big bench.
[quote]LiveFromThe781 wrote:
meh, big arms and chest are whatevs
TBH all i hear people comment about me is my back.
it could be cause my arms and chest arent that fantastic but i think if you have a good back you stand out a lot more cause honestly most people dont have decent backs.[/quote]
I agree. back and shoulders as well. there is something to be said for being wide.
I train every muscle every week as hard as I can, but nothing comes close to the enjoyment I get from benching and curling, and that is not a joke.
This is why I’ve done back on mondays for years, not much fighting over back machines on mondays
[quote]LiveFromThe781 wrote:
meh, big arms and chest are whatevs
TBH all i hear people comment about me is my back.
it could be cause my arms and chest arent that fantastic but i think if you have a good back you stand out a lot more cause honestly most people dont have decent backs.[/quote]
That makes two of us live. You simply demand more space than the 18’ gun sporting backless wonder. No width, but he’s doing his pullups. I still don’t get it.
the main reason men like to bench is because men are typically measued by money, Sex(active), and their bench. this goes for most men, even those who dont really lift. I mean if you really think about it, when newbie lifters see a big guy, they always ask “how much you bench?”
PS. i think monday IS national bench day.
I believe it’s because most people don’t know enough exercises to do. Benching is probably the move that non BB types think of when you mention gym.
They are also the muscles that you see from the front when at the beach, so most of these people will try to work on those parts.
I don’t feel anything against chest and bicep trainees. I do have a good laugh at this guy in my gym who walks on the treadmill and does bicep curls after. This is all he does. It’s hilarious.
It’s not just national, it’s global!
My gym is friggin’ crowded with diskopumpers every monday…
(Incase you didn’t know, a diskopumper is a trainee who only trains the more visible musclegroups, aka chest and biceps)
I’ve been guilty of this… with dire consequences.
As a beginner in the late 70s, the bench press was always at the top of my list. Having knee surgery on both knees and doctor’s orders to avoid squats was a blessing for my naive mind back then. I was always proud to brag of my double bodyweight bench press. Now my chronic shoulder injury is directly due to that bench press obsession. Today I can barely bench more than 200 lbs. 
I’m pretty sure the most impressive bodypart to a man is a well developed penis.
I wonder when America will see it’s first jelqing gym? With the advent of these, I think we’d all see a severe decline in the crowding of most normal gyms.
[quote]mr popular wrote:
I’m pretty sure the most impressive bodypart to a man is a well developed penis.
I wonder when America will see it’s first jelqing gym? With the advent of these, I think we’d all see a severe decline in the crowding of most normal gyms.[/quote]
Only if they offer gold member packages on Happy Endings.
Fast forward a decade after our first jelqing gyms, and we’ll see “Planet Penis”.
Where small penises can come to flop around without feeling intimidated. And if any of those big penises come in and started making wet slapping noises while they jelq, they will ring the “Junk Alarm” and kick them out.
[quote]mr popular wrote:
Fast forward a decade after our first jelqing gyms, and we’ll see “Planet Penis”.
Where small penises can come to flop around without feeling intimidated. And if any of those big penises come in and started making wet slapping noises while they jelq, they will ring the “Junk Alarm” and kick them out.[/quote]
Lol, awesome.
My name is Captain Zero, and I suffer from benching on Mondays. (crying)
The reason I bench on Mondays is because my squat and deadlift sessions leave me comatose for the rest of the week.
P.S. I hate this question
“hey man how can I bench more?”
My response is eat more, squat properly, deadlift and train your back.
“Really man”
then the asswipe goes back to curling.
[quote]Captain Zero wrote:
P.S. I hate this question
“hey man how can I bench more?”
My response is eat more, squat properly, deadlift and train your back.
“Really man”
then the asswipe goes back to curling.[/quote]
hahah that usually does happen.