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- Joined
- Jan 30, 2009
- Messages
- 38
Okay I just read Big A's Growth principles for beginners which was a great read and answered a lot of questions but didn't address my particular question. I've also searched this forum over 2 hours and really can't find a specific answer to my question, which I'm sure has been asked before and beat to death....maybe the reason I can't find an answer is because there is no real answer as everyone responds differently. I was talking to a friend of mine last night about how I've been working out for 2 years and although I've made some gains I still don't feel I'm as far along as I should be (I should mention I'm natural). He has been working out for over a decade and it shows he's much bigger than me. After talking about my routine he thinks thats the problem..... my current routine is as follows. 3 days a week, Monday, Wednesday and Friday....and also doing low intesity cardio on the off days (3 of the off days, Tues. Thurs, Sat.)
Monday- Chest and Triceps....5 exercises per muscle group 3 sets of 10 per exercise
Wednesday- Back and Biceps....again 5 exercises per muscle group 3 sets of 10 per exercise
Friday- Legs and Shoulders...5 exercises per muscle group 3 sets of 10 per exercise
So in all I'm doing 10 exercises per workout day.
He suggested that I'm training wrong... that the norm is 5 days a week Monday through Friday one body part or muscle group per exercise per day. He also mentioned doing arms as one exercise so working the triceps and biceps together. I've always understood to NOT do biceps and triceps together because you want to keep your push/pull exercises apart from each other. I asked him if this would be considered over training and he said no because of the 2 days off at the end of the week. I thought it was bad to train 2 days in a row, and Big A's write up says just that.
Lastly for those of you that have used Big A's method did it work for you? I know it's clear it worked for Big A.....If I'm reading it right he suggest after the warm up set you just do one set of 8 to fail for each exercise with only a hand full of exercises? Did I read that right? Am I over training? Looks like I'm doing to much compared to his way but not enough compared to my friends way...where's the happy median. I understand Big A is an IFBB Pro and I'm not questioning him...the man knows his shit and has my respect. My friend is not an IFBB pro but does have a good build and has made great gains and has held them for years so he's not a NEWB or idiot either. Maybe I should just hire Phil if he's still doing personal training (it's be a while since I've been on here) Hopefully some of the veterans will chime in or maybe even the man himelf and address some of these questions. Maybe I'm making this more complicated than it has to be...but after 2 years with only minimal gains it's time for some answers and help. Thanks to all whom reply.
Monday- Chest and Triceps....5 exercises per muscle group 3 sets of 10 per exercise
Wednesday- Back and Biceps....again 5 exercises per muscle group 3 sets of 10 per exercise
Friday- Legs and Shoulders...5 exercises per muscle group 3 sets of 10 per exercise
So in all I'm doing 10 exercises per workout day.
He suggested that I'm training wrong... that the norm is 5 days a week Monday through Friday one body part or muscle group per exercise per day. He also mentioned doing arms as one exercise so working the triceps and biceps together. I've always understood to NOT do biceps and triceps together because you want to keep your push/pull exercises apart from each other. I asked him if this would be considered over training and he said no because of the 2 days off at the end of the week. I thought it was bad to train 2 days in a row, and Big A's write up says just that.
Lastly for those of you that have used Big A's method did it work for you? I know it's clear it worked for Big A.....If I'm reading it right he suggest after the warm up set you just do one set of 8 to fail for each exercise with only a hand full of exercises? Did I read that right? Am I over training? Looks like I'm doing to much compared to his way but not enough compared to my friends way...where's the happy median. I understand Big A is an IFBB Pro and I'm not questioning him...the man knows his shit and has my respect. My friend is not an IFBB pro but does have a good build and has made great gains and has held them for years so he's not a NEWB or idiot either. Maybe I should just hire Phil if he's still doing personal training (it's be a while since I've been on here) Hopefully some of the veterans will chime in or maybe even the man himelf and address some of these questions. Maybe I'm making this more complicated than it has to be...but after 2 years with only minimal gains it's time for some answers and help. Thanks to all whom reply.
