Why not both?
Are you bench pressing? Don't you think that your shoulders and triceps got hit hard enough then?
oh, you're the one who almost BLEW out their knee doing Pallof presses. Do pushups
Last edited by Egilbe; 02-26-2012 at 12:35 PM.
isn't chest day, kind like shoulder and triceps day already?
bench(at any angle) - chest, shoulders and triceps
dips - chest shoulders and triceps
pin press- chest shoulders and triceps
military press - shoulders and triceps
I mean, that's about 80% of my two chest workouts alone.
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I can't press nearly as well after I bench. I still do it, but I also press on other days. I don't know if that's the right way yet since I've just started getting serious about my shoulders. Hopefully I'll still be on my desired track in a few months.
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This thread is old as ****, but I kind of disagree with the only bodybuilders should do iso work or have splits idea.
I mean, what difference does it really make if on your bench day, you hit your heavy bench, and then finish off with some cable flies, and some tricep work?
Or, if after you do military press, you also do some raises, and other delt work?
I mean, I'm all for the big compound movements, but, if you are trying to look good, you may also want to incorporate some iso work to hit some things as well. Why can't anyone on here train a bodybuilding routine, yet hit heavy compound movements as well?
And, before I get jumped with examples of people who only do compound movements, and look incredible, I want to say that this is not for the elite athletes, but for most people. For example, sorry to call you out X, but, your calves look ridiculous (especially compared to your quads). I think you know this, and now you are doing iso work to improve that. Years of just focusing on compounds only, left them lacking. Sometimes focusing on the little muscles are necessary.
Last edited by kryptonik; 05-10-2012 at 02:00 PM.
Unfortunately too many people want to look like the skinny ****s on tv and movies. Some pecs, small ripped waist, and scrawny everything else. For those people, iso work is perfect. I can't say I understand wanting to have a meth-head body that looks like it'd be up for a serious challenge in a fight with a 110 girl, and then making up for it by wearing Ed Hardy and Affliction t-shirts.
kryptonic - I tend to disagree with you. I know a guy who is about to compete, works calves ALL THE TIME and they look lousy. I know another guy who is behemoth and competitor with amazing calves, doesn't work them.
secondly, I don't work calves, because I don't care about them.
lastly, I also don't work BICEPS, you heard it right, I just started doing ONE curl movement (3x8) a week just becuase nichole liked to do them. Before that I probably hadn't done curls in ~5 years. When people talk to me though, they always comment on how big my arms are.
R32R1 - if you're suggesting that someone has to spend over an hour in the gym to see results, you're dead wrong. If I spend more than 45minutes in the gym, I'm slacking off, and I see results.
So right now I play basketball on Saturdays and I kind of work around that. I'm not necessarily trying to get bigger or stronger I'm just trying to stay in shape.
Monday: back+traps (Sumo dead lifts, rows, pullups)
Tues: chest and shoulders (Bench, dumb incline, shoulder flies)
Wed: Legs (Squats, still leg dead lifts)
Thur: arms (dumb curls, press downs, revers curls, over head triceps dumb press)
Saturday: 2 hours of basketball.
I usually follow this split
Arms are kind of just thrown in as an after thought and I usually skip them in this type of workout
And, obviously there will be some genetic difference in how peoples calves will look, but, as Spoolin said the other day in the calves/forearm thread, "All muscles are susceptible to hypertrophy. " Doing iso calf work wouldn't hurt anyone, regardless of whether they are trying to be a bodybuilder or not.
I'm not in anyway saying that the iso work should come before, or be more important than the compound lifts. Just suggesting that they may be fairly important to some peoples goals.
Last edited by kryptonik; 05-10-2012 at 05:09 PM.
First of all I don't know what you mean by not having a "split." I'm not suggesting you train the same things everyday. Your workouts should always be split up some how. Splitting your workouts around muscles and not movements is stupid, unless you're a body builder. There are a lot of reasons not to do body part splits:
Create over use injuries
Create extra stress on connective tissue
Take too long
Hey if you want to hit some curls at the end of a session that's up to you, but too many people doing an "arms day" when they're so immobile they can't even scratch their own ass.
I never said you should not have a split. Sorry if I worded that strangely. My response was to this, which was quoted above.
But, what I was simply suggesting, is that some users on here may be going the bodybuilder route. Some people don't care about pure strength. Some people may want to lift not purely to get strong, but to also look as aesthetic as possible. And this thought seems to get lost quite often on the boards. If someone suggests a more bodybuilding-esque route, they instantly get berated.
I personally don't give a **** what someone's goals are, but I think no matter what people should strive to be some what healthy, which is hard to do with body building training in regards to joint health and mobility.
A trainer could have his client perform 1000 jumping jacks in an hour and that client will be wiped out, drenched in sweat, and probably sore for 3 days. I don't think fatigue is a good indicator of progress.
agreed, I rarely sweat in the gym or feel tired afterwards (the next day my joints feel beat up, but I rarely get DOMS)
When it comes to heavy lifting, in my experience, CNS is much more of a killer than physical fatigue, not sure about you guys, but I can never feel my CNS fatigue....until it stops a heavy lift dead in my tracks.
point is, spoolin is right, how you feel doesn't gauge performance, performance gauges performance.
being in the gym for 2 hours might FEEL better, but rarely will it produce the best results or performance.