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Which muscle groups to work?

don_bin_juan · 2016-05-25T09:05:59+00:00

Hi guys, I'll try to keep the question as concise as possible. So I'm reading Arnold's book "The Bodybuilding Encyclopedia" and in the...

don_bin_juan

May 25, 2016

1 upvotes

/r/askTRP

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Post Information

Title	Which muscle groups to work?
Author	don_bin_juan
Upvotes	1
Comments	13
Date	May 25, 2016 9:05 AM UTC (10 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/4kyrk5/which_muscle_groups_to_work/
Archive Link	https://theredarchive.com/r/askTRP/which-muscle-groups-to-work.105942 https://theredarchive.com/post/105942

Comments

[–][deleted] 2 points2 points2 points 10 years ago | Copy Link

[–]don_bin_juan[S] 0 points1 point2 points 10 years ago (2 children) | Copy Link

[–][deleted] 3 points3 points3 points 10 years ago | Copy Link

[–]mrpCamper 0 points1 point2 points 10 years ago (0 children) | Copy Link

[–]disgruntledearthling 1 point2 points3 points 10 years ago (1 child) | Copy Link

[–]don_bin_juan[S] 0 points1 point2 points 10 years ago (0 children) | Copy Link

[–]mrpCamper 1 point2 points3 points 10 years ago (6 children) | Copy Link

[–]don_bin_juan[S] 0 points1 point2 points 10 years ago (5 children) | Copy Link

[–]mrpCamper 0 points1 point2 points 10 years ago (4 children) | Copy Link

[–]don_bin_juan[S] 0 points1 point2 points 10 years ago (3 children) | Copy Link

[–]mrpCamper 0 points1 point2 points 10 years ago (2 children) | Copy Link

No problem. Took me a minute to remember what this was about.

Some thoughts.... That's a lot of calve work. I think you can eliminate some there.

Abs every other day is fine. Plus some ab exercises put strain on your back so I would back off of that as well. I do abs 2 or 3 times a week. Almost every exercise you do while standing works your core anyhow.

I have found specific exercises for forearms a waste of time. you will use forearms in almost every workout especially shrugs and curls. Believe me, I spent some considerable time trying to build them up and targeting them specifically didn't do much. Your mileage may vary though.

I would swap the behind the neck dumbbell press with overhead barbell press. for many many many reasons.

I'm not a big fan of the 10,8,6 reps. I would go full on 10 on each one. Another thing is to start at 8 one day, then go to 10 the next time, then 12 the next time. then up the weight and move back to 8 reps. This way, you are progressing every workout.

I don't like that you have dips on one day and tricep extensions on the next day. I would do them on the same day. You could swap out your bicep work for dips. The second benefit of this is that your bent over rows are going to work your biceps too. So capitalize on that by doing your biceps on that day and really crush those biceps on that day. Then, let them rest on the next day while you are crushing your tricep with dips and extensions etc. This is more in line with the original question you had of (chest/triceps or back/biceps) Triceps and chest are both pushing exercises and back and biceps are both pulling. So, that's good.

Remember to get enough sleep and eat protein for breakfast. Either greek yogurt, eggs, or meat at every breakfast. Then after the workout get that protein again. Don't lift weights on an empty stomach either. Some say something as little as an apple is enough. I do an apple or a piece of toast with peanut butter or a small bowl of oatmeal 30 minutes before working out.

My other concern is that you have a lot of exercises there. That may take quite a long time to complete and you might just be exhausted before you finish. This may lead to poor form towards the end of the workout or just finding the whole thing too much to keep up with the proper intensity. Remember that going longer than an hour during a session is not recommended.

Good luck and let me know if there is anything else.

[–]don_bin_juan[S] 0 points1 point2 points 10 years ago (1 child) | Copy Link

[–]mrpCamper 0 points1 point2 points 10 years ago (0 children) | Copy Link