Should i Work My Arms Directly?

Training
21

how about this routine, guys?

The Muscle Building Workout Routine: Upper Body A
Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.
Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.
Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body A
Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Upper Body B
Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.
Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body B
Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.

22

[quote]funckygarcon wrote:

this is my current routine:-

-abs:- (included in each day)
Toe Touches 20x3
Elbow to Knee 50x3
Plate Twist 30x3

Day one
-Chest:-
Decline Dumbbell Press 8x3
Barbell Bench Press - Medium Grip 8x3
Lying Front Raise And Pullover 8x3
Straight-Arm Dumbbell Pullover 8x3
-Back:-
Barbell Deadlift 8x3
Hyperextensions 20x3
One-Arm Dumbbell Row 8x3
Seated Cable Rows 8x3

Day Two
-Shoulders:-
Arnold Dumbbell Press 8x3
Barbell Shoulder Press 8x3
Dumbbell One-Arm Upright Row 8x3
Standing Palm-In One-Arm Dumbbell Press 8x3
-lats:-
Wide-Grip Lat Pulldown (or Pull Ups to failure) 8x3
Chin-Ups(failure) x3
Kneeling High Pulley Row 8x3

Day Three
-Hams:-
Power Clean 8x3
Romanian Deadlift 8x3
-Quads:-
Barbell Full Squat 8x3
Dumbbell Lunges 8x3
Dumbbell Step Ups 8x3[/quote]

Either your nomenclature (lingo) is mixed up or that is a crap load of volume and no wonder you aren’t gaining like you want to be.

Just for clarification though, your write up states that you are performing 8 sets of 3 repetitions on every exercise. So assuming that you are actually using a weight that makes sense to be doing 3 repetitions with, that is a ridiculous amount of volume at that type of intensity.

Doing 8x3 is an ok set/rep scheme, but it’s not meant to be done for every exercise, for every body part, on every workout day.

Even if it’s actually 3x8, are you doing this on a Mon, Wed, Fri/Tue, Thurs, Sat type schedule? Or are you just doing Mon, Tue, Wed, and then taking the rest of the week off? Or are you repeating this cycle every so many days?

Your muscles need time for recovery and you are working Chest, shoulders, triceps, lats, traps, rhomboids, arm flexors, spinal erectors, glutes, possibly quads (depending on your deadlift form/style), and hamstrings on Day 1, Shoulders, triceps, arm flexors, lats, traps, and rhomboids on Day 2, and Glutes, hamstrings, spinal erectors, traps, rhomboids, and quads on Day 3. There is quite a bit of overlap in those workouts, so depending on your weekly rotation, you may also be running yourself into the ground from a recovery standpoint.

23

[quote]funckygarcon wrote:
how about this routine, guys?

The Muscle Building Workout Routine: Upper Body A
Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.
Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.
Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body A
Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Upper Body B
Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.
Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body B
Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.[/quote]

Are these straight sets (meaning all sets of one exercise are completed prior to beginning the next exercise) or paired (meaning you alternate between two exercises, but still rest the prescribed amount of time between them)? If it’s the latter, then fine, not necessarily my favorite set-up but in some cases it can work ok. If it’s the former then I’d suggest doing all the exercises for the first muscle group before moving onto the second one.

24

OP, you should check out this thread

25

[quote]Sentoguy wrote:

[quote]funckygarcon wrote:

this is my current routine:-

-abs:- (included in each day)
Toe Touches 20x3
Elbow to Knee 50x3
Plate Twist 30x3

Day one
-Chest:-
Decline Dumbbell Press 8x3
Barbell Bench Press - Medium Grip 8x3
Lying Front Raise And Pullover 8x3
Straight-Arm Dumbbell Pullover 8x3
-Back:-
Barbell Deadlift 8x3
Hyperextensions 20x3
One-Arm Dumbbell Row 8x3
Seated Cable Rows 8x3

Day Two
-Shoulders:-
Arnold Dumbbell Press 8x3
Barbell Shoulder Press 8x3
Dumbbell One-Arm Upright Row 8x3
Standing Palm-In One-Arm Dumbbell Press 8x3
-lats:-
Wide-Grip Lat Pulldown (or Pull Ups to failure) 8x3
Chin-Ups(failure) x3
Kneeling High Pulley Row 8x3

Day Three
-Hams:-
Power Clean 8x3
Romanian Deadlift 8x3
-Quads:-
Barbell Full Squat 8x3
Dumbbell Lunges 8x3
Dumbbell Step Ups 8x3[/quote]

Either your nomenclature (lingo) is mixed up or that is a crap load of volume and no wonder you aren’t gaining like you want to be.

Just for clarification though, your write up states that you are performing 8 sets of 3 repetitions on every exercise. So assuming that you are actually using a weight that makes sense to be doing 3 repetitions with, that is a ridiculous amount of volume at that type of intensity.

Doing 8x3 is an ok set/rep scheme, but it’s not meant to be done for every exercise, for every body part, on every workout day.

Even if it’s actually 3x8, are you doing this on a Mon, Wed, Fri/Tue, Thurs, Sat type schedule? Or are you just doing Mon, Tue, Wed, and then taking the rest of the week off? Or are you repeating this cycle every so many days?

Your muscles need time for recovery and you are working Chest, shoulders, triceps, lats, traps, rhomboids, arm flexors, spinal erectors, glutes, possibly quads (depending on your deadlift form/style), and hamstrings on Day 1, Shoulders, triceps, arm flexors, lats, traps, and rhomboids on Day 2, and Glutes, hamstrings, spinal erectors, traps, rhomboids, and quads on Day 3. There is quite a bit of overlap in those workouts, so depending on your weekly rotation, you may also be running yourself into the ground from a recovery standpoint.[/quote]

no, you misunderstood me, i meant 3 sets of 8 reps. not the other way around. and day one is meant to be day one, then i take one day off, then day two, then off, then 3 then off and off and so on and on…

26

[quote]Sentoguy wrote:

[quote]funckygarcon wrote:
how about this routine, guys?

The Muscle Building Workout Routine: Upper Body A
Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.
Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.
Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body A
Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Upper Body B
Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.
Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body B
Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.[/quote]

Are these straight sets (meaning all sets of one exercise are completed prior to beginning the next exercise) or paired (meaning you alternate between two exercises, but still rest the prescribed amount of time between them)? If it’s the latter, then fine, not necessarily my favorite set-up but in some cases it can work ok. If it’s the former then I’d suggest doing all the exercises for the first muscle group before moving onto the second one.[/quote]

i actually never tried this workout yet and i was looking for opinions on it

27

[quote]funckygarcon wrote:

[quote]Sentoguy wrote:

[quote]funckygarcon wrote:

this is my current routine:-

-abs:- (included in each day)
Toe Touches 20x3
Elbow to Knee 50x3
Plate Twist 30x3

Day one
-Chest:-
Decline Dumbbell Press 8x3
Barbell Bench Press - Medium Grip 8x3
Lying Front Raise And Pullover 8x3
Straight-Arm Dumbbell Pullover 8x3
-Back:-
Barbell Deadlift 8x3
Hyperextensions 20x3
One-Arm Dumbbell Row 8x3
Seated Cable Rows 8x3

Day Two
-Shoulders:-
Arnold Dumbbell Press 8x3
Barbell Shoulder Press 8x3
Dumbbell One-Arm Upright Row 8x3
Standing Palm-In One-Arm Dumbbell Press 8x3
-lats:-
Wide-Grip Lat Pulldown (or Pull Ups to failure) 8x3
Chin-Ups(failure) x3
Kneeling High Pulley Row 8x3

Day Three
-Hams:-
Power Clean 8x3
Romanian Deadlift 8x3
-Quads:-
Barbell Full Squat 8x3
Dumbbell Lunges 8x3
Dumbbell Step Ups 8x3[/quote]

Either your nomenclature (lingo) is mixed up or that is a crap load of volume and no wonder you aren’t gaining like you want to be.

Just for clarification though, your write up states that you are performing 8 sets of 3 repetitions on every exercise. So assuming that you are actually using a weight that makes sense to be doing 3 repetitions with, that is a ridiculous amount of volume at that type of intensity.

Doing 8x3 is an ok set/rep scheme, but it’s not meant to be done for every exercise, for every body part, on every workout day.

Even if it’s actually 3x8, are you doing this on a Mon, Wed, Fri/Tue, Thurs, Sat type schedule? Or are you just doing Mon, Tue, Wed, and then taking the rest of the week off? Or are you repeating this cycle every so many days?

Your muscles need time for recovery and you are working Chest, shoulders, triceps, lats, traps, rhomboids, arm flexors, spinal erectors, glutes, possibly quads (depending on your deadlift form/style), and hamstrings on Day 1, Shoulders, triceps, arm flexors, lats, traps, and rhomboids on Day 2, and Glutes, hamstrings, spinal erectors, traps, rhomboids, and quads on Day 3. There is quite a bit of overlap in those workouts, so depending on your weekly rotation, you may also be running yourself into the ground from a recovery standpoint.[/quote]

no, you misunderstood me, i meant 3 sets of 8 reps. not the other way around. and day one is meant to be day one, then i take one day off, then day two, then off, then 3 then off and off and so on and on…
[/quote]

Ok, then know that the way you are writing it is saying what I interpreted it to mean. The first number always refers to sets and the second number always refers to reps. So you meant that you perform “3x8”, not “8x3”.

28

[quote]funckygarcon wrote:

[quote]Sentoguy wrote:

[quote]funckygarcon wrote:
how about this routine, guys?

The Muscle Building Workout Routine: Upper Body A
Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.
Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.
Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body A
Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Upper Body B
Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.
Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body B
Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.[/quote]

Are these straight sets (meaning all sets of one exercise are completed prior to beginning the next exercise) or paired (meaning you alternate between two exercises, but still rest the prescribed amount of time between them)? If it’s the latter, then fine, not necessarily my favorite set-up but in some cases it can work ok. If it’s the former then I’d suggest doing all the exercises for the first muscle group before moving onto the second one.[/quote]

i actually never tried this workout yet and i was looking for opinions on it[/quote]

Either way, I’d suggest doing all your exercises and set for one muscle group, then moving onto the muscle group.

Or better yet, just follow an already proven program created by a qualified and successful bodybuilding coach/trainee.

Here’s one from CT from this site that is at least fairly flexible, yet structured enough to take most of the guess work out:

29

[quote]Sentoguy wrote:

[quote]funckygarcon wrote:

[quote]Sentoguy wrote:

[quote]funckygarcon wrote:

this is my current routine:-

-abs:- (included in each day)
Toe Touches 20x3
Elbow to Knee 50x3
Plate Twist 30x3

Day one
-Chest:-
Decline Dumbbell Press 8x3
Barbell Bench Press - Medium Grip 8x3
Lying Front Raise And Pullover 8x3
Straight-Arm Dumbbell Pullover 8x3
-Back:-
Barbell Deadlift 8x3
Hyperextensions 20x3
One-Arm Dumbbell Row 8x3
Seated Cable Rows 8x3

Day Two
-Shoulders:-
Arnold Dumbbell Press 8x3
Barbell Shoulder Press 8x3
Dumbbell One-Arm Upright Row 8x3
Standing Palm-In One-Arm Dumbbell Press 8x3
-lats:-
Wide-Grip Lat Pulldown (or Pull Ups to failure) 8x3
Chin-Ups(failure) x3
Kneeling High Pulley Row 8x3

Day Three
-Hams:-
Power Clean 8x3
Romanian Deadlift 8x3
-Quads:-
Barbell Full Squat 8x3
Dumbbell Lunges 8x3
Dumbbell Step Ups 8x3[/quote]

Either your nomenclature (lingo) is mixed up or that is a crap load of volume and no wonder you aren’t gaining like you want to be.

Just for clarification though, your write up states that you are performing 8 sets of 3 repetitions on every exercise. So assuming that you are actually using a weight that makes sense to be doing 3 repetitions with, that is a ridiculous amount of volume at that type of intensity.

Doing 8x3 is an ok set/rep scheme, but it’s not meant to be done for every exercise, for every body part, on every workout day.

Even if it’s actually 3x8, are you doing this on a Mon, Wed, Fri/Tue, Thurs, Sat type schedule? Or are you just doing Mon, Tue, Wed, and then taking the rest of the week off? Or are you repeating this cycle every so many days?

Your muscles need time for recovery and you are working Chest, shoulders, triceps, lats, traps, rhomboids, arm flexors, spinal erectors, glutes, possibly quads (depending on your deadlift form/style), and hamstrings on Day 1, Shoulders, triceps, arm flexors, lats, traps, and rhomboids on Day 2, and Glutes, hamstrings, spinal erectors, traps, rhomboids, and quads on Day 3. There is quite a bit of overlap in those workouts, so depending on your weekly rotation, you may also be running yourself into the ground from a recovery standpoint.[/quote]

no, you misunderstood me, i meant 3 sets of 8 reps. not the other way around. and day one is meant to be day one, then i take one day off, then day two, then off, then 3 then off and off and so on and on…
[/quote]

Ok, then know that the way you are writing it is saying what I interpreted it to mean. The first number always refers to sets and the second number always refers to reps. So you meant that you perform “3x8”, not “8x3”.[/quote]

all right, my bad :slight_smile: so yes i meant 3x8. i couldn’t imagine myself doing 8x3. it would be boring and hard

30

I always record weight lifted x reps x sets. Apparently, I’ve been doing it backward? When I started lifting, I remember asking a couple of people, and there didn’t seem to be a consensus.

If you follow logs here, people are all over the map in how they log their reps and sets, making it very confusing to follow.

31

Uh huh.

32

[quote]SavagedNatiion wrote:
Uh huh.[/quote]

Uh huh = “Puff, you are doing it wrong and so are a lot of other people.”

In my defense, if you take a look at Starting Strength, Rippetoe is also recording his reps and sets like I do. At least that’s how I interpreted it. When someone is talking 5 x 5 then who can say. :slight_smile:

33

[quote]Powerpuff wrote:
I always record weight lifted x reps x sets. Apparently, I’ve been doing it backward? When I started lifting, I remember asking a couple of people, and there didn’t seem to be a consensus.

If you follow logs here, people are all over the map in how they log their reps and sets, making it very confusing to follow.
[/quote]

And that’s exactly why there needs to be a specific protocol for recording or conveying workout data. Because we can’t all be there to actually watch each other workout to know what each individual is doing. Written text is meant to convey meaning, but it’s only useful if everyone uses the same standards for meaning. That’s why physicians/exercise scientists developed the “anatomical position” and “the planes of motion/movement system”, so they can describe bodily positions, movements or landmarks to others in their field over long distances without the recipient having to actually see the body (keep in mind this was before cell phones with cameras could send such pictures nearly instantaneously).

And if Rippetoe is doing it that way, then he’s just as wrong as anyone else who does it. Just as any physician who used the term prone to describe a supine position would be incorrect.

34

[quote]Powerpuff wrote:

[quote]SavagedNatiion wrote:
Uh huh.[/quote]

Uh huh = “Puff, you are doing it wrong and so are a lot of other people.”

In my defense, if you take a look at Starting Strength, Rippetoe is also recording his reps and sets like I do. At least that’s how I interpreted it. When someone is talking 5 x 5 then who can say. :slight_smile: [/quote]

Haha, yeah, I could see the ambiguity with that set/rep scheme, but if you look at 99% of programs written by successful strength coaches, they write things in a “set x reps” format.

35

[quote]funckygarcon wrote:

[quote]Sentoguy wrote:

[quote]funckygarcon wrote:
how about this routine, guys?

The Muscle Building Workout Routine: Upper Body A
…
The Muscle Building Workout Routine: Lower Body A
…
The Muscle Building Workout Routine: Upper Body B
…
The Muscle Building Workout Routine: Lower Body B[/quote]
Are these straight sets (meaning all sets of one exercise are completed prior to beginning the next exercise) or paired (meaning you alternate between two exercises, but still rest the prescribed amount of time between them)? If it’s the latter, then fine, not necessarily my favorite set-up but in some cases it can work ok. If it’s the former then I’d suggest doing all the exercises for the first muscle group before moving onto the second one.[/quote]
i actually never tried this workout yet and i was looking for opinions on it[/quote]
This workout isn’t perfect, but it’s tons better than the train wreck of a plan you first mentioned… but… I found the site you got it from. That guy is a joke. Zero credibility with a bunch of tooting his own horn. Sure, he says his work was featured in Time Magazine, the LA Times, and claims he’s been cited in a Columbia University nutrition study, but he never tells us his name as far as I could see (a pretty basic part of any trainer’s “About” section), so nothing’s verifiable. Convenient.

Anyhow, I’d find a program from the Article Archive here on the site. There are plenty of well-designed plans that would get you closer to your goal.

36

This will answer your question

37

[quote]Sentoguy wrote:

[quote]Powerpuff wrote:

[quote]SavagedNatiion wrote:
Uh huh.[/quote]

Uh huh = “Puff, you are doing it wrong and so are a lot of other people.”

In my defense, if you take a look at Starting Strength, Rippetoe is also recording his reps and sets like I do. At least that’s how I interpreted it. When someone is talking 5 x 5 then who can say. :slight_smile: [/quote]

Haha, yeah, I could see the ambiguity with that set/rep scheme, but if you look at 99% of programs written by successful strength coaches, they write things in a “set x reps” format.[/quote]

Boris Sheiko uses reps x sets, threw me for a loop at first

38

I’m a big basics kinda guy. Most of my training revolves around compound movements, either variations of the powerlifts or variations of the olympic lifts.

But I’ll say this: unless you are genetically VERY gifted in terms of biceps development you will need direct biceps work for them to grow optimally.

Some people argue that the biceps get hit plenty when doing rows and other forms of back work. That might be true, but if your biceps are getting a full stimulation from these exercises it means that the back is actually not doing most of the work and as a result it will not grow optimally. If anything, for optimal back development you have to do anything possible to get the biceps out of the movement.

So if you are training back efficiently, you WILL need some direct biceps work if one of your goals is maximizing your biceps size (not everybody has that goal). You might not need a lot of it, but you will need some.

As for the triceps I personally rarely train them directly because I do a ton of heavy pressing. Contrary to pulling, you can’t help but involve the triceps in a pressing movement. And just because the triceps get a lot of stimulation during pressing movement doesn’t mean that the chest and delts aren’t (that’s one of the difference between pushing and pulling). One in a while I will do some high reps triceps extensions (rope or elastic band) to flush the muscle. But this is mostly for injury prevention than anything.

39

^^do you do dips? Bench or parallel bar?

If so do you consider this a triceps movement or does it fall more under the “compound” lift category for you?

40

CT - Very happy to see you posting in the forums lately. Thank you.

[quote]Christian Thibaudeau wrote:
I’m a big basics kinda guy. Most of my training revolves around compound movements, either variations of the powerlifts or variations of the olympic lifts.

But I’ll say this: unless you are genetically VERY gifted in terms of biceps development you will need direct biceps work for them to grow optimally.

Some people argue that the biceps get hit plenty when doing rows and other forms of back work. That might be true, but if your biceps are getting a full stimulation from these exercises it means that the back is actually not doing most of the work and as a result it will not grow optimally. If anything, for optimal back development you have to do anything possible to get the biceps out of the movement.

So if you are training back efficiently, you WILL need some direct biceps work if one of your goals is maximizing your biceps size (not everybody has that goal). You might not need a lot of it, but you will need some.

As for the triceps I personally rarely train them directly because I do a ton of heavy pressing. Contrary to pulling, you can’t help but involve the triceps in a pressing movement. And just because the triceps get a lot of stimulation during pressing movement doesn’t mean that the chest and delts aren’t (that’s one of the difference between pushing and pulling). One in a while I will do some high reps triceps extensions (rope or elastic band) to flush the muscle. But this is mostly for injury prevention than anything.

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