Thread: lower weight = smaller muscles???

the workout was

3sets bb flat press
3 sets dips
2 sets inc.db press
2 sets inc flyes
4 sets seated shoulder bb press
2sets skullcrushers
2 sets push downs with cables
lateral side raises x 3

with the same arrangement

no- they will get bigger

What happened to using this split?

monday: chest/delts/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/traps/low back/abs
friday: bis/tris/forearms/calves
saturday: 0ff
sunday: off

You did chest, some shoulders, and tris in one workout?

hes on a push, pull, legs- u should sometimes put the shoulders in the beginning of the exercises

Originally Posted by gopro

What happened to using this split?

monday: chest/delts/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/traps/low back/abs
friday: bis/tris/forearms/calves
saturday: 0ff
sunday: off

You did chest, some shoulders, and tris in one workout?

just yesterday i did it
i tried to do the tris in the push day as to give it a try but it sucked i guess i'll do it on a seperate day ...actually a whole push day or a whole pull day is shit too too much i wasn't feeling my arms today........

just do this for push and pull: only 16 sets each workout - your tris and bis will be weak towards the end of the workout( this is a good thing- growth/strength will come)
Upper push
· Flat BB Bench Press- 3 sets
· Incline Bench - 3 sets
· Seated DB Overhead Press- 4 sets
· Weighted Dips- 3 sets
· Triceps extension- 3 sets

Upper pull
· Bent over BB row- 3 sets
· Seated Cable row- 3 sets
· Weighted Pull-ups or Lat pull-downs (Wide Overhand Grip)- 4 sets
· Upright rows- 3 sets
· Barbell curls- 3 sets

Originally Posted by assassin

just yesterday i did it
i tried to do the tris in the push day as to give it a try but it sucked i guess i'll do it on a seperate day ...actually a whole push day or a whole pull day is shit too too much i wasn't feeling my arms today........

But that split I gave you had arms on their own day...back on its own day...and chest and shoulders paired.

Originally Posted by gopro

But that split I gave you had arms on their own day...back on its own day...and chest and shoulders paired.

yeah i tried to catch the triceps in the chest+shoulders day to rest an additional day ,,to study.....but i couldn't do it well ........

but considering the delts is it ordinary to lower the weight a little bit when doing them after the chest? and will this be equal to..smaller delts?

Originally Posted by assassin

but considering the delts is it ordinary to lower the weight a little bit when doing them after the chest? and will this be equal to..smaller delts?

Yes, of course you will be a little weaker in your shoulder movements doing them AFTER chest, but this WILL NOT equate to smaller delts! I actually found my delts grew BETTER when paired with chest!

Originally Posted by gopro

Yes, of course you will be a little weaker in your shoulder movements doing them AFTER chest, but this WILL NOT equate to smaller delts! I actually found my delts grew BETTER when paired with chest!

I just recently (last month or so) started pairing chest with delts and I'd have to say just in that short period of time I can already tell my delts are benefiting from it.

Originally Posted by gopro

What happened to using this split?

monday: chest/delts/abs
tuesday: quads/hams/calves
wednesday: off
thursday: lats/traps/low back/abs
friday: bis/tris/forearms/calves
saturday: 0ff
sunday: off

You did chest, some shoulders, and tris in one workout?

gopro, u really think working out bi's/tris/forearms the day AFTER ur back is acceptable? Usually after a backday my bis/forearms are sore. Why not this:

monday: chest/shoulder/tris
tues: legs/abs
wed: off
thur: back/bi/forearm

every split has a disadvantage also when u do bi after ur back ,,it's a lot of work for the biceps,,same for triceps....

I Agree With Dont Surf On My Turf, U Should Not Do Biceps, Forearms The Day After A Back Day, I Thought This Site Doesn't Encourage Bodypart Training?

Originally Posted by dontsurfonmytur

gopro, u really think working out bi's/tris/forearms the day AFTER ur back is acceptable? Usually after a backday my bis/forearms are sore. Why not this:

monday: chest/shoulder/tris
tues: legs/abs
wed: off
thur: back/bi/forearm

Well, that is a 3-day body part split, which is ok if that is all you can train every week. I much prefer 4-day splits, which allows you to give more individual attention to each muscle.

IF you are a person that gets sore bis/forearms after back day then that only means you are not training back properly...you are using too much biceps/forearms to move the weight, and not enough back. I NEVER have sore bis/forearms the day after back, and neither do any of my clients.

Still, here is an alternative split that I recommend, that will take care of this problem as well...

Monday: Chest/biceps/forearms
Tuesday: Legs
Thursday: Lats/low back
Friday: Delts/traps/tris

Originally Posted by mike456

I Agree With Dont Surf On My Turf, U Should Not Do Biceps, Forearms The Day After A Back Day, I Thought This Site Doesn't Encourage Bodypart Training?

GoPros plan is a BBing routine, it necessitates bodypart training. Those of us working for functional/performance benefits work movements.

Originally Posted by gopro

.

IF you are a person that gets sore bis/forearms after back day then that only means you are not training back properly...you are using too much biceps/forearms to move the weight, and not enough back.

nice comment , some times i see ppl(usually those who do the famous chest,bi chest bi chest bi routine)
having big biceps and not another single muscle in the whole body...doing the cable rows and putting too much weight and exercising the bis.....[and lower back :P]...


for me i feel some kind of sorenes some times because i've got a weak bis related to my back....but not too much soreness..

Originally Posted by mike456

I Agree With Dont Surf On My Turf, U Should Not Do Biceps, Forearms The Day After A Back Day, I Thought This Site Doesn't Encourage Bodypart Training?

Body part training can be beneficial for implementing a very high level of volume in your routines, not that you can't do it with movements. Nonetheless, body part training is fine assuming you know how to balance it out reasonably well. I still don't prefer it for myself or most of my clients, but it can be implemented properly without a doubt.

Originally Posted by CowPimp

Body part training can be beneficial for implementing a very high level of volume in your routines, not that you can't do it with movements. Nonetheless, body part training is fine assuming you know how to balance it out reasonably well. I still don't prefer it for myself or most of my clients, but it can be implemented properly without a doubt.

i agree body part routines = higher volume ...but that could only be beneficial for a one who really knows how to balance it......i guess someone like gopro really knows what he's doing .....

actually pairing muscles like chest and shoulders was a really shock to my body my shoulders feel sore since sunday .....when i used to do every body part in a seperate day i never felt anything with my shoulders.......maybe after a while when i get some more experience i'll begin doing the p/rr/s....

Originally Posted by assassin

i agree body part routines = higher volume ...but that could only be beneficial for a one who really knows how to balance it......i guess someone like gopro really knows what he's doing .....

Gopro is a really smart guy. I respect his opinion a lot, and he is an excellent person to debate with. I don't necessarily agree with everything he chooses to implement training wise, but I can't argue the efficacy of the results he achieves for himself or his clients. There is more than one way to reach the goals you set forth for yourself.

Originally Posted by CowPimp

Gopro is a really smart guy. I respect his opinion a lot, and he is an excellent person to debate with. I don't necessarily agree with everything he chooses to implement training wise, but I can't argue the efficacy of the results he achieves for himself or his clients. There is more than one way to reach the goals you set forth for yourself.

Thanks for the comments CP. I respect you quite a bit as well.

I just want to make it known that 99% of what I talk about on this board is pure "bodybuilding training." The type of training/exercises/volume/etc that I do with my athletes and/or those more interested in strength and functionality is quite different.

Originally Posted by gopro

Thanks for the comments CP. I respect you quite a bit as well.

I just want to make it known that 99% of what I talk about on this board is pure "bodybuilding training." The type of training/exercises/volume/etc that I do with my athletes and/or those more interested in strength and functionality is quite different.

Thanks.

Yeah, it is definitely a different beast training a bodybuilder compared to an athelete. Nonetheless, I think the two can learn a thing or two from each other for certain phases of training.

actually this forums made me learn a lot ......... moderators here are gr8 also the stickies are rich in information i saved them all.......thnx for gp and cp.......

Originally Posted by CowPimp

Thanks.

Yeah, it is definitely a different beast training a bodybuilder compared to an athelete. Nonetheless, I think the two can learn a thing or two from each other for certain phases of training.

ABSOLUTELY CP!! I quite often do some "crossover" work with my athletes and bodybuilders! And not only do they love the change, but they see the positive effects as well.