I've already found a few problems. For one, I'll start with the upright rows. Drop them. They have a reputation for causing shoulder and rotator cuff problems. Why? Simultaneous internal rotation and abduction of the shoulder can create serious injuries and imbalances within the rotator cuff. The second one, you're splitting, splits are a no no unless you're in an advanced level of training. Upper/lower splits are fine, but your body was designed to work as a unit and should be trained as one. Better endocrine system response, better recovery, higher frequency, higher intensity, are all reasons why full body routines are superior. Read here about full body vs. splits: http://www.bodybuildingdungeon.com/forums/training/9103-split-training-all-wrong.html Another one, is that you have dumbell flies. They're an isolation exercise that really isn't needed. Do you have an opposing pull to balance? Which in this case, would be a rear delt lateral raise, or bent over flies. The more exercises you have in a program for one particular muscle group, the harder it is to progress with that muscle group because of the volume. Even if the chest would start to stall and more exercises would be necessary, incline presses, weighted dips, weighted push ups, are all better substitutions than flies. If you want a better routine, I can certainly link to you quite a few that you would see better and faster gains with. On a side note, routine isn't always the determining factor to muscle gains. Principals are far more important than routine, but the most important of all is your diet. Without the proper building blocks, your body cannot build muscle. Essential amino acids, glycogen, phosphate creatine, fatty acids, testosterone, HDL (high density lipoproteins or "good cholesterol"), and so many other hormones and nutrients are so essential in muscle building. 500 calories per day over maintenance = 3500 calories extra per week. 3500 calories = 1 pound, which is 1 pound of LBM per week gained. If you're not gaining weight, you're making it nearly impossible for your body to gain muscle and as Greg mentioned, increase metabolism, which in the long run will help you "tone up". 4 days per week training is fine, but back to back training days has a negative impact on the body. If you do train 4 days per week, make sure it's a MTRF schedule, with 2 days on/1 day off/2 days on/2 days off. Back to back days, force the CNS to function back to back days, and while an experienced lifter can get by with this, novice lifters tend to mess up with this. Furthermore, and actually the most important reason to rest a day between sessions, is the endocrine system. 24 hours post workout, testosterone levels are at its lowest and cortisol levels are elevated. Cortisol is a catabolic, muscle eating hormone produced by the body. You don't want this, and while things like vitamin c and lack of stress reduce cortisol, 24 hours after exercise you want to be in a recovery state, which isn't allowed with a lot of cortisol being released. During exercise, your body will either release testosterone or cortisol, and if it's back to back days it's cortisol being released, making it harder to gain muscle. Greg, you certainly hit the nail on the head with the more muscle = more energy produced throughout the body. Muscle is basically your metabolism, because the higher the amount of muscle mass, the more energy your body will burn at a faster rate. The less muscle = slower metabolism. That's part of the reason it's so easy for powerlifters to cut weight so fast at the maintenance of a lot of LBM.
Are yours the Golds Gym commercial or Wal-Mart sold Gold's Gym Branded? Read that with a bit of sarcasm, though. Use what you have and can get/afford. It's all in what one is willing to spend. An Eleiko Olympic training set is still on my wish list. Though, I may have to be just a bit more realistic and go for a York set, even though it has 30kg less weight. Podium = top spots at a competition, not stage as in bodybuilding. However, you are on a "stage" of sorts whenever you compete. Doesn't matter if you're in a BB, PL, MA or other competition. In my case, the field was my stage. Here is what I was going off of in regards to you wanting to be "on the podium." Perhaps I was wrong? No? "Most" suits will vary depending upon the organization and what they will allow. Some don't allow more than a single ply, others will allow five. So, it's up to the open lifter to know the regulations and be familiar with their equipment. A bench shirt can easily add well over 100 lbs to an average lifter's bench if they know how to use it. If they don't practice with it, they're better off without. What was that? Get some trophies? That's going to put you on the podium... What did I say? Use them occasionally on a few specific lifts. If done that way, you won't build habits and it will in fact benefit to some degree depending upon how you utilize cheat lifts. No, I didn't ask, I said: Cheating on a squat is inviting of injury. Rather, I'm talking about standing curls, some of the Oly lifts, deads, etc. As far as board training, blocks, etc., to some if it's outside the norm, they view it as cheating. It's all in how it's done and for what/why. Meaning, one can benefit from certain cheats in how and why it's done and for what reason. Some people look at anything outside a "normal" lift as cheating. Some view block training as cheating. I know what it is, and used it for years. Same with chains on the bar. For example, I consider anything that allows a lifter to go heavier than they would be able to do "raw" as cheating. This includes bench shirts, lifting suits, wraps, straps, or belts. Yet, most of these are allowed in open meets (some straps are allowed in WSM related events) so is it wrong? No. It's just my view. In fact, I use straps in a very limited fashion for lifts when the weights are beyond my grip strength, yet I need to work my legs and back. Were I to compete, I would only perform the lift for what I could do without as they aren't allowed in competition. Belts? Haven't used one since my first month of lifting many years ago. Waste of time as it tends to hinder more than benefit most people One thing which you may not be aware of, is that when I was training, I was not your typical lifter. I didn't train for general health, nor did I train for BB or PL meets specifically. I trained using some PL lifts and techniques. But, PL is too slow of a method for me. I needed explosiveness and strength which is why I focused on various Olympic lifts (cleans, press, snatch, etc) and many variations of them. Between my coaches and I, we used lifts tailored specifically for what I did. When I wasn't lifting, I was throwing working on form and technique as that had just as much to do with it as brute strength and power did. Off-season, my weight training sessions were 90-120 minutes long on average. Just before season, I'd train for about 4 hours a day depending upon weather. In peak season, I was barely lifting but was throwing for about 2 hours a day. Continue with cardio and strength training while cleaning up your diet. For those whom are relatively new to lifting, or not at a higher level of training, you can build muscle and shed fat simultaneously. How do you work your chest? Meaning splits, super setting with back or tri's? Also, how long have you been doing this particular routine? What's your form like? Are you pressing using your pecs, or are using your shoulders more?
To be honest, I'm not sure. I've heard a few different things in regards to origins. The typical stories I've heard are along the lines that shirts were introduced and many records fell before rules were put into place. So, it was easier to say they're allowed than to go back and retract records or dived them out. Also, many places didn't get enough people to compete to separate out into separate flights so it was run as "open" class meaning gear and untested. Once the weights started to get astronomical, I know many whom started to refocus on raw training as did the different organizations. If you look at some of the raw records, there isn't any listed so you know it's relatively new yet. Currently, if you wear a shirt, it's only allowed in open meets. Sanctioned raw meets are very restrictive.
There is nothing more annoying than a pit crew helping a dude get his bench shirt on. When I worked out at Power House there was one I wanted to smack the crap out of, but instead I put his max up for a set of three without a "Zoot Suit" which pretty much left things in check. I wish they would ban the things altogether, they are bogus and it isn't a true measure of ones capability.
I wholeheartedly agree. I've coached a couple of my PL friends on squat and DL form. But, I draw the line at helping them get into and out of clothes. Good showing on the lift though. I'd do similar. :D
Wal-Mart Golds Gym brand, maybe that's why. It still has Golds Gym on it though, and regardless, I'd rather have weights heavier than gym weights than lighter ya know. There's not many places around here to buy weights other than Wal-Mart, and back then I was too uneducated to know that all weights weren't created equal. The links isn't working, I'll try again in a sec. I've never studied up on competitions, no idea what the terminology you're using means about podiums and whatnot. I've been to a few local ones and have friends that have competed, but as far as actually knowing the ropes to them I'm clueless. I'm only 21 though. I have years upon years (hopefully anyway) to prepare to compete. Had no idea with the bench shirt adding well over 100 lbs to a bench. That's pretty crazy. My buddy had never used one before though and he got an extra 30lbs with a 3 ply suite. I have no idea how I'll respond to using them. A lot of it could be mental though, people might assume "I can bench more with this shirt" and end up benching more just by the extra confidence. See that's why I don't understand. My buddy competed in a local tournament and earned trophies finishing with only a 185lb bench, 350lb squat, and 420lb deadlift. That was local, not USAPL or anything that I'm aware of. I think he weighs around 175. You mentioned curls and I responded to how cheat curls can hurt you. And motor pattern is what your body is programming to move, programming it to move with a few cheats every so often can hurt your good form. For example, a few years go I got tired of arching my back when I benched, so I began putting my feet up on the lat pulldown and benching with my feet in the air. Bad form and I lost the ability to drive my feet into the ground, but if I did put my feet on the ground then, I was losing a good 2 reps on a lift. Just the way I allowed my body to program itself. Chains on the bar couldn't possibly be looked at as cheating. And rather these are advanced methods of training, like using bands, boards, etc. They have a point to doing them. Focusing on the lockout phase of the bench press, the bands have something to do with the stretch reflex and Golgi Tendon Organ, they're not cheating form though as it sounds you're suggesting with cheat curls. Cheat curls is nothing more than hindering the range of motion, utilizing less focus on stimulation of the actual muscle and using a more momentum focus for the sake of claiming to lift more weight. Don't get me wrong. I agree with this paragraph here to an extent, and I can see why you would think using straps is cheating. However, think of it like this... back progression, leg progression, and a big total is important. Would you really hinder your overall total? Hold your back behind from getting its full, capable workload? All just because you have a weak grip? I wouldn't. And for someone like me, there's no way I could deadlift 400-500 lbs without straps or hooks. I have had surgery in my left hand once, a case of carpel tunnel, a cyst removal in the surgery hand, and broken metacarpals from boxing in my right hand, resulting in the metacarpals still being damaged to this day. I do not have the grip capability I had 3 years ago. This is where you haven't studied all types of powerlifting training. Powerlifting doesn't ignore the Olympic lifts. Many powerlifters swear by the Olympic lifts. And at Westside barbell, the Conjugate method involves a dynamic effort day, focusing on explosiveness- squats, benching, high repetition core work, high repetition arm work, etc. etc. As far as 90-120 minute sessions, if those involved straight weightlifting sessions (not counting warm ups, stretching, cool down and so forth), then that seems to be a bit long. Cortisol elevation tends to start to kick in, depended upon the person, after about 45 minutes to an hour. Unless the person is on juice, then you never have to worry about catabolic hormones. Now I'm not saying YOU were on juice, but that is a reason, the main reason for most people, that they claim so consistently and for so long without getting catabolic. They have a synthetic endocrine system, while they're on steroids. Totally agree. [ I showed you the routine I'm currently on, but I use a method similar to the conjugate method.
Standing barbell overhead presses. Stick with benching. Flat benches, incline benches, and parallel dips are great. PM sent. Protein is the most critical part for muscle building. Up your protein intake. With a high metabolism, you could probably balance the fat loss/muscle gain with a few tricks. I'll link you to a few program ideas. I know a few fast metabolism guys like DC training "Doggcrap training", if you'd be interested in that style.
Then those are in the "home user" classification. The weights might be good quality. But, they are by no means commercial gym grade. Beyond commercial gym grade is the elite equipment such as from Eleiko, and Ivanko used in sanctioned meets such as Nationals, International and Olympics. As the saying goes "There's Eleiko and then there's everything else" in certain circles. Valid links that go to these sites: http://ironmind-store.com/Eleiko-19...rbell-Set-Friction-Grip/productinfo/1218-190/ http://ironmind-store.com/York-160-kg-Solid-Rubber-Disc-Set/productinfo/1219-160/ Good grief... You're a personal trainer and you don't know the terminology? Podium: BB = Bodybuilding PL = Powerlifting MA = Martial Arts The statement I made of "In my case, the field was my stage" means exactly that. I did not compete on a raised platform or stage. I competed outside in the elements on a field of grass, hay, or whatever. One time, I competed on a still frozen corn field. Umm, no. When you watch an open meet, and you see the bar go partway down and then stop momentarily while still in the air, then continue down, that's the lifter PULLING the bar down to them. That's because the shirt is overpowering the weight of the bar. I watched numerous people in the open and bench only classes having to pull the bar down to them. One or two literally had to struggle to pull the bar down to their chest in order for it to be a valid lift. I was referring to you wanting to win. Not in reference to USAPL, local meets or the like. Hence, the tongue in cheek comment of you being put up on a podium. I mentioned standing curls as only one example. Yet, you ran with it. As I said, a little body English can be beneficial yet it's considered a cheat. As to your feet in the air, many old timers did that and I know many current lifters whom do it occasionally without injury and have for years. It's a different style of training. Again, you're missing the point of where using a limited amount of cheat can be beneficial and I know many highly advanced and elite lifters who do it. Again, this isn't specific to just curls (which I only used as ONE example). You are saying exactly what I did about straps but in far more words: In fact, I use straps in a very limited fashion for lifts when the weights are beyond my grip strength, yet I need to work my legs and back. Were I to compete, I would only perform the lift for what I could do without as they aren't allowed in competition. You seem so focused on disproving me that you're missing information. Um, no. You're wrong. Most powerlifters couldn't perform an Olympic lift if they tried because they don't train with them. I know very few who could even say what a true Olympic lift is and perform them. Most can do a basic clean if they're lucky. Now, Olympic lifters will do some slow lifts such as deadlifts and squats because it's a part of their lift and training cycles. Squats, deadlifts, bench, etc are all S-L-O-W lifts. You want to talk about explosiveness, take a look at this video: http://www.youtube.com/watch?v=Cm1CwVNo4Zk Then, watch Pyrros Dimas: http://www.ironscene.com/videos/1454/pyrros_dimas_training.html My warmups were very short and were nothing more than one or two sets of cleans to get the blood flowing. Very little, if any rest in between sets as all I did was swap plates or setup the next lift. About the only time I ever "rested" was if I was feeling a bit off on a training day. Otherwise, it was pure balls to the wall when lifting. Throwing was a little different in that it was set up the camera, throw, walk tape out, measure, pick up implement, walk it back, repeat. Your textbook knowledge and lack of experience is very common among physical trainers. Which is why I opt to avoid them and go for the strength and conditioning, or sport specific coaches. Why would I entrust my coaching to someone who basically works with nothing more than soccer moms and office workers trying to figure out why they can't lose fat when they still stuff Big Macs and Blizzards down their throat on a daily basis? I wasn't asking you. I was asking MGH_PA.
No. I could care less about the terminology of what podiums represent. I am more focused on the science of actual weightlifting. I'm not even sure what your response is this to. Not everyone competes in shirts. It eliminates very beneficial momentum to the actual lift. Back arching, driving your feet into the floor, and so forth. Powerlifters actually consider it bad form. I'm yet to read or watch one video from an ACCREDITED person volunteering information on why it's beneficial to put your feet up in the air when you bench. It was a BAD example, and that was why I "ran with it" as you claim. I told you I am not an Olympic lifter, nor do I in particular utilize the Olympic lifts, so I won't tell you whether cheating on the form is actually bad or not. I do know, however, that cheat curls is in no way beneficial. I'm not even sure beyond the Olympic lifts you could name an exercise that you can "cheat on" and gain something other than ego from it. And do not hand me the "board bench presses, bands, etc" because those are not cheating at all; they are methods of further advancements for elite lifters. Big difference. Fair play. I'm not sure where you get this. I'm focused on proving you wrong? I'm replying to your quotes as you are replying to mine. The only thing I have tried to "disprove" is your comment about cheating with form. Um. Really? Almost ALL of todays powerlifters focus on a method involving dynamic effort training, explosiveness. Here is Jim Wendler (powerlifters) article on why you should do Olympic lifts: http://www.elitefts.com/documents/olympic_lift.htm Unless you suggest he'd write an article supporting lifts he does not practice? Mark Rippetoe is another: http://journal.crossfit.com/2006/08/the-power-clean-by-mark-rippet.tpl Also, how about Bill Starr? If you read about Bill Starr and training the deadlifts he advocates power cleans, clean pulls, power shrugs etc. which should fit in well with olympic lifting. The guys at Westside Barbell as another example, while they might not perform OLYMPIC lifts, they do, however, involve DYNAMIC (fast) training into their methods. According to Vladimir Zatsiorsky, for maximal strength and tension to a muscle, you would need three types of training: Dynamic (power) training, Maximal effort (strength) training, and Repetition (endurance) training. This is exactly the types of training the conjugate method, used by powerlifters and athletes, employ. Here's a quote from Dave Tate in an article on maximizing bench pressing by utilizing the same muscle fibers dominant with Olympic lifting. Olympic lifts do a different kind of squat as powerlifters. One is high bar and quad/hip focused, and the other is low bar and basically all posterior chain. It's not the same type of squat. Squats are not always performed slow and neither are deadlifts. Those movements both can be done dynamically, as I've already mentioned. You can focus on the same set of fibers as the Olympic lifts with these exercises, this is the technique used by Joe DeFranco, the conjugate method, and all kinds of other powerlifters. My lack of knowledge? This gave me a great laugh. Your PM you sent me the other day demonstrated your lack of knowledge when you categorized scientific training methods and terms as "terminology" you weren't familiar with. Your assumptions on what people read and work for are more off than your assumptions on the way other people train. Your coaching involves focusing on slow lifts only for powerlifting, when in fact, it has been proven and used by powerlifters in this century that all three types of training: high repetition, dynamic, and max effort are used by todays powerlifters. Olympic lifts are coached everyday by powerlifters like Mark Rippetoe. And personal trainers are not responsible for the the jab you threw about people who eat what they want. Personal trainers can recommend clients to dietitians, but not prescribe diets. It is not a crime to eat McDonalds and not everyone has a goal of wearing a thong on a stage. Not that there is anything wrong with bodybuilding, but most powerlifters could care less what they look like, as do some other people.
Sorry I missed this, my chest is on one day (bench, flys, push-ups, standing rows). Back and Tris are on a seperate day (lat pull down, suppinated pull ups, pull ups, wide stance pushups, bent flys). As for the pressing, I feel as though I do use my shoulders more. I've been using this routine for about a year now. I guess since I'm looking to switch up my routine and I've gotten great advice so far, I want to be a little more specific and mention, I have no intentions of entering PL competitions, I don't want to to get too big (I'm 165 now, so 175 is my ideal target weight), and I want to stay very cut. The reason I'm leery to start some routines is it seems they're all dedicated to stacking on tons of muscle.
The only way a person would use a lot of their shoulders during bench pressing is to have the elbows flared out. This is bad because the further the perpendicular distance from the elbow to the shoulder, the more the upward force is initiated from the anterior deltoids. Solution? Tuck the elbows and drive your back into the mat. Also, try to "pull the bar apart" when pressing the weight up, it intends to activate more of the triceps. The chest primary function is to push in the horizontal plane. There's no possible way you could use any muscle group more than the chest during the bench press. That is exercise physiology. There's no real need for both lat pulldowns and pullups.
Then STFU about wanting to lift and be on stage if you could care less about winning. As a personal trainer, you should be familiar with common terms and what a podium is. Been saying that all along my friend. I was giving you an example of how much a shirt adds to a lift. How's this? Feet up lifting allows a bencher to focus on the movement by perfecting the lift itself and it removes the transfer to the feet. There are some whom can do this lift with heavy weight. Yet, most will do this with lighter weights. Not everyone does a heavy press such as powerlifters do. There's no need for it. I may not be accredited, but I do speak from experience. Since you love the internet, do a friggin' search and read up on feet off the floor lifting. Different training styles to which you'll probably never understand. I gave very limited examples on certain lifts to which one can cheat on to help get past a plateau. So, if you don't perform certain lifts and you can't visualize or understand when performing a cheated lift (again, a bit of body english or walking a bar up the legs on a DL are just two examples) could benefit someone, how can you say you know about lifting? Yes, form is king. However, I have been saying all along that at rare times, a little cheating is not a bad thing. Perhaps you need to step into the gym and be around more true competing powerlifters instead of reading solely internet articles. I will admit there has been a recent resurgence of interest in performing the Olympic lifts. The truth is that when you step away from the computer and into a real lifting gym, there aren't that many competitive powerlifters who actually train with Olympic lifts more than the clean if even that. Same movement is what I was after. Yes, you can perform DL's and squats at a faster pace. But, when you look at an Olympic lift and compare it to a squat or dead, there's a significant difference in speed. As I told you then, I have been away from lifting since early 2007 due to health problems. So, I have forgotten a lot of the terms I knew from it. At the same time, I didn't care about knowing scientific terminology as much back then. I had no one to impress with whether I could keep repeating "conjugate method" or whatever other terms you want to throw around or saying who's philosophy of the week you hold in high regard. What mattered to me was training to improve so when I stepped on the field I competed at my best. It didn't matter what the name was of what training philosophy I used, or whom came up with it. I used what worked for me. Would knowing the name of a method or philosophy, or the person whom came up with me, make me compete better? No. Would it have improved my scores? No. Reread what I wrote: Why would I entrust my coaching to someone who basically works with nothing more than soccer moms and office workers trying to figure out why they can't lose fat when they still stuff Big Macs and Blizzards down their throat on a daily basis? Where did I say PT's were responsible for their clients bad decisions? I was saying that given my sport specific needs, why should I work with someone like you whom doesn't know sport specific requirements? In nearly all cases, personal trainers can not compare to a strength and conditioning coach, or to a coach whom specializes in a specific sport. --- Anyway, I'd like to apologize to the other readers of this thread. It's gone beyond it's original intent and I'm stepping away from this as it's starting to turn into a pissing match. I have different views and experiences than what he has. I competed for years as an amateur athlete and had a lot of great coaching that employed some unconventional techniques which showed great results. My health problems weren't directly related to my training and I still have full confidence that the coaching I received was top notch given whom the coaches were. The key to training is to find what works for you. Learn and find what's best for your needs and pitch the rest. So, with that, I bid this thread farewell.
We are gonna need to have a Bench Off at the GTG next year to settle this once and for all!!!!!!!!!!! Back to what Greg started, it appears the calculator can be close or way off depending on the bencher. At Greg's age it is likely best he stay away from one rep maxing and continue to work on a platform that is best suited to staying healthy for hunting season. In closing we are all hunters and many have a passion for getting buff. Personal trainer or not my bench is awesome and yours is not~~~JK, lets all get along and keep this thread positive so we can all gain from it!!!
WOW, alot of read in this thread. some good tips and suggestions gentlemen,,thank you for posting. As said, find what works for you and go with it. The one thing that I have found that is working better for me was instead of doing Triceps on Chest day and Biceps on Back day is just doing one body part each day. I used to combine those and take Wednesday off but now I do Arms alone on Wednesday and that puts me at 5 days a week and taking the weekend off to recover. My arms have started taking off since then.
Similar to what I do Crik. I usually follow the workout schedule below if lifting solo for the week or with the little workout partner. Sunday or Monday- Chest, Abs, 30 min @15 degree incline on treadmill @3.6mph Tue-off day Wed- Back, Abs and Treadmill Thurs- Shoulders, Treadmill Fri- Arms, Arms and More Arms with Treatmill If I work out on Sunday then I do back on Monday, shoulders Wed and Arms Thurs or Fri.
No. You care too much about small things like podiums and expensive Olympic weightlifting sets. None of that is considered actual weightlifting knowledge. I mentioned maybe competing in the future and you ran with it. That does not perfect form. Driving your feet into the floor allows a person aid with the lift from their lower body through the core. Putting your feet in the air is one of the worst things you can do. Every single powerlifting coach or kinesiology professor will tell you - keep your feet on the floor. Quit throwing jabs in place of your lack of evidence to speak. I've read more damn books about this than you can count on both hands. And I disagreed with you and you go back to saying this over and over. And I will say it again, yes, cheating your form is a bad thing. I don't know about the OLYMPIC LIFTS in particular, but yes, with bodybuilding/powerlifting exercises, it's not good. I've said that over and over. You still go back to the whole "some cheat lifts are good". I asked in my previous post OTHER THAN the Olympic lifts, name me one exercise good to cheat on? Right. Perhaps you need to step out of the gyms and read things other than what the creatine monsters with good genetics say. I think I'll continue reading from kinesiology professors and the strongest powerlifters in the world. You keep going to powerlifting competitions and focusing on the completely unnecessary. Your range of knowledge and "experience" is going to powerlifting competitions and speaking about who's going to be on the podium, mine is training methods on how to get to the podium. If you would wish to debate training methods and kinesiology, I would love to hear some of your recommendations on increasing stabilizer strength, increasing synergist strength in a bench press, squat, deadlift. Squat technique. High bar vs. low bar squat. Etc. Important stuff... That's not the point. The point is powerlifters do use dynamic/speed training. You said they only focus on slow lifts, which isn't true. They also use Olympic lifts from time to time for this speed method. For someone that is so keen on knowledge, you've failed to have ever heard of the most popular powerlifting methods and it's principals; the conjugate method. Yes. Knowing training philosophies like the conjugate method would have you made you better. Just like it made the other 10,000 people that tried it better. Of course using a better method would have caused you to better yourself. I know sport specific requirements. This entire debate has been on what you know: Olympic weight sets, 5 sply suits and powerlifting/bodybuilding podiums. NOTHING on training methods, sarcoplasmic/myofibrillar hypertrophy, volume vs. intensity, full body vs. splits, compound exercises, form, isolation exercises, nutrition, etc. because you consider those important things "new terminology". I even linked you to Joe DeFranco over and over. And your refused to open the link to even see what the guy is about. That is my "sports specific" person. I would like to apologize to the readers too. At first, I thought we were having a discussion on lifting weights, then you decided to throw a few jabs so I stopped putting sugar on what I said and you didn't like it. Moral is, if you want someone to be respectful to you, stay respectful to them. I had no intentions on turning this into a pissing match; that is something that you did. And back to the original topic and users, if some of you guys using those splits would switch over to full body routines, you'd probably better benefit. Unless of course, you're in an advanced level of training already and train more bodybuilding oriented. To the rest of the users, I hope you can get something from this thread. You can lead a horse to water, but you can't make it drink.
lol... I have been trying to get a spotter for ages to no prevail. Just my wife, that weighs about 115.
