How Many Is Too Many?

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fleetwood271

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Background:

I'm 43 years old. Been lifting off and on for over 20 years. I am on my first cycle.
Test E for 12 weeks. Started off the first 4 weeks with 30mg of D-bol ED.

Questions about reps.
If my goal is size, and I am doing 6 to 10 sets for chest, how important is it for me to do exercises for triceps also?

Some people say that tris get enought from pressing movements.

They say don't do movements for individual muscles - Just concentrate on big compound movements.

If I'm not going to do tris, should I increase chest to 12 to 16 sets?

Thoughts?
 
Are you saying you don't work tri's at all??? If so, you are going to be limiting the amount of growth your going to get in your chest, your tri's are secondary muscles that are hit by doing pressing movements. Why would you train only half your body??
 
White Knight 96 said:
Are you saying you don't work tri's at all??? If so, you are going to be limiting the amount of growth your going to get in your chest, your tri's are secondary muscles that are hit by doing pressing movements. Why would you train only half your body??
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Sound advice, I think at least 6-8 sets of triceps after chest is a good idea.
 
White Knight 96 said:
Are you saying you don't work tri's at all??? If so, you are going to be limiting the amount of growth your going to get in your chest, your tri's are secondary muscles that are hit by doing pressing movements. Why would you train only half your body??
Click to expand...

Maybe I wasn't clear. I'll try again.

I currently do 4 to 6 sets of flat bench presses, followed by 3 to 6 sets of incline bench presses, then a superset with flyes and dumbell bench presses.

After that, I do shoulders and then tris.

My question was about overtraining.
A lot of people will tell you that if your goal is to get big, you should only do compound movements. Do not do tricep extensions, etc.
 
I know what you're talking about bro. A lot of guys using DC methods and routines like WSB or MM, etc.... Will say don't focus on your bi's, tri's... Being a PL'er I trained with several guys who say to bench twice a week and you're hitting your tri's enough with the benching and close grips (pinky finger around bar lines) They say hitting bi's is waste because you hit them enough with back. Mainly guys who only do squats, deadlifts and bench say that. I think that's a little out dated because I was one of the better pl'ers at my gym and only lifting hard for 2 years by setting up my own routine. I think you'll have to try and see what's best for you. It's all trial and error. I switched my routine constantly and gained very fast (even off roids) My best routine was actually during my off cycle. within 3 months my bench went from 435-465 and my body weight went from 205 to 198. I added some bb'ing technique to my pl'ing style. I can give you my exact routine, It's pretty easy to follow and so far my boys on it are f'ing HUGE!!!
 
....for the sake of not turning this into something ugly I will simply say - I think you have just totally misunderstood and misrepresented DC training....

A lot of guys using DC methods and routines like WSB or MM, etc.... Will say don't focus on your bi's, tri's... Being a PL'er I trained with several guys who say to bench twice a week and you're hitting your tri's enough with the benching and close grips (pinky finger around bar lines) They say hitting bi's is waste because you hit them enough with back. Mainly guys who only do squats, deadlifts and bench say that.
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Powerlifting Is NOT DoggCrapp. DoggCrapp is NOT Powerlifitng. Besides moving heavy weights, they share nothing in common.....
 
Just saying from personal experience, guys claiming to use the DC method at my gym would complain that I focus too much time on bi's and tri's. I'm not saying DC is powerlifting. I don't care much for bodybuilding but I try and blend some of the concepts of DC and my original routine together and I got great results. I tried DC and got strong but I really don't like hitting the same muscles 2-3 times a week. For me the 5X5's and 3X3's worked best. Definately didn't mean to put down DC training. It's a great way to get past a stale point in your lifts. You will definately get huge trying to beat numbers every week. You're right, generally it's the powerlifting styles that would say not to focus on individual muscles.
 
fleetwood271 said:
Background:

I'm 43 years old. Been lifting off and on for over 20 years. I am on my first cycle.
Test E for 12 weeks. Started off the first 4 weeks with 30mg of D-bol ED.

Questions about reps.
If my goal is size, and I am doing 6 to 10 sets for chest, how important is it for me to do exercises for triceps also?

Some people say that tris get enought from pressing movements.

They say don't do movements for individual muscles - Just concentrate on big compound movements.

If I'm not going to do tris, should I increase chest to 12 to 16 sets?

Thoughts?
Click to expand...

I believe it's important to still hit smaller muscles, stabalizers, assisting muscles, etc... I stopped my original routine because my 3 lifts were going through the roof all being over 450 but my arms weren't huge and I didn't look as strong as I was. So I planned out my new routine and it was perfect. It's quite simple and shot all my maxes through the roof. I also looked like I could put up those weights. It's not really a pl'ing or bb'ling routine, I just kind of belnded them together. At 5'5" I was 205, 22" neck, 18 1/2" arms, 33" waist 48 1/2" chest. The best I ever felt, looked and strongest I ever was.

Here's an example:

MONDAY
Chest/Triceps/Lockouts

Bench
Incline BB
Flies

Rope extension
Overhead rope Extension
Kick backs

TUESDAY
Back/Traps/Neck

BB press
Deadlift
Wide grip BB pulls
Bent over rows
Lat pulls

Shrugs
Behind back shrugs
Uprights

WEDNESDAY
Biceps/Triceps

Alternating DB
Preacher
Straight bar
21's
Inclines

Close grip
Skull crusher
Incline close grip
Reverse pushdown

THURSDAY
Legs

Squat
Hack
Extensions
Curls

FRIDAY
Shoulders/Forearms

Scaption raises
Cuban press
Reverse flies
Incline reverse flies
Cable crosses

Hammer curls
Wrist curls
Reverse Curl
Behind back wrist curls

WORKOUT II

MONDAY
Chest/Biceps/Lockouts

Bench
Decline DB's
Cables

Twists
Concentrations
Cables
Reverse incline

TUESDAY
Back/Traps/Neck

Rack Deads
Good mornings
Seated hyper
Lat pulls
T-bar

Military
DB shrugs
Uprights

WEDNESDAY
Triceps/Biceps

Ball pushups
Incline skull crushers
Decline skull crushers
Behind head press
Extensions

21's
Straight bar curls
Spider

THURSDAY
Legs

Front squats
Squat
Curls
Lunges
Extensions

FRIDAY
Shoulders/Forearms

Flat bench reverse flies
Incline reverse flies
Face pulls
Front raises
Horizontal raises

Wrist curls
Grips
Wrist twist
Reverse wrist curls
 
well heres what i do, take it or leave it....by the way my arms are probably my best bp pound for pound.....i train my chest pretty hard with a similar routine as you, and then after i will do 8-9 sets of tris....sometimes they feel as if they dont need it, but i still do what i can.....same for bi's....i train back and bi's together, but after back my bi's are screamin, so i will hit 8-9 sets of bi's and be done....by the way i noticed you hit chest, then shoulders......how are your shoulders, do they lack in size?????? i have to split my shoulder and chest day with at least two days rest in between training one or the other because if i were to hit chest then try to hit shoulders i believe my shoulders would suffer....jmo
 
fleetwood271 said:
Maybe I wasn't clear. I'll try again.

I currently do 4 to 6 sets of flat bench presses, followed by 3 to 6 sets of incline bench presses, then a superset with flyes and dumbell bench presses.

After that, I do shoulders and then tris.

My question was about overtraining.
A lot of people will tell you that if your goal is to get big, you should only do compound movements. Do not do tricep extensions, etc.
Click to expand...


Sorry i misunderstood what you were saying

First off i think Chest,tri's, and delts are too much in the same exercise, just train chest and tri's.

I do agree compound movements are def. the core of lifting but hitting the muscle from different angles will also promote growth. IMO you can't do one without the other. I always make sure i have 1 or two compound movements followed by a couople of isolation exercises where it focuses on the outer head of the tri or hit it at a different angle and such.

If all you do is close grip and skull crushers (you will eventually hit a plateu of growth for your tri's) try doing push downs or kick back you will def. feel them working.

I don't think i would be nearly as far in the game as i am now if all i do was compound movements. This is just my opinion though
 
white knight knows his shit. Are you the same white knight that's on the other forums???
 
DaPit26 said:
white knight knows his shit. Are you the same white knight that's on the other forums???
Click to expand...

Yea my home is IT (intense-training) lifts is a mod over there too and thats how i found out about this board

Also a member over at (ipop) in pursuit of perfection


Hope its ok i post about ipop lifts, if not my bad


Those are pretty much the only boards i float around



Thanx for the compliment bro
 
White Knight 96 said:
Yea my home is IT (intense-training) lifts is a mod over there too and thats how i found out about this board

Also a member over at (ipop) in pursuit of perfection


Hope its ok i post about ipop lifts, if not my bad


Those are pretty much the only boards i float around



Thanx for the compliment bro
Click to expand...

You seem like a solid bro and the name was definately familiar. Wasn't sure if you were the same white knight over on GA's board. All the posts I've read from you are nothing but sound advice so it seemed like you know your stuff.
 
White Knight 96 said:
Yea my home is IT (intense-training) lifts is a mod over there too and thats how i found out about this board

Also a member over at (ipop) in pursuit of perfection


Hope its ok i post about ipop lifts, if not my bad


Those are pretty much the only boards i float around



Thanx for the compliment bro
Click to expand...


That's fine good people at ipod.
 
DaPit26 said:
You seem like a solid bro and the name was definately familiar. Wasn't sure if you were the same white knight over on GA's board. All the posts I've read from you are nothing but sound advice so it seemed like you know your stuff.
Click to expand...


Thanks bro, i try and give the best advice i can, i know when i started out i didn't know shit and always good to have someone to try and give you solid advice and steer you in the right direction. Not trying to toot my own horn here or anything.

Not sure what GA is
 
Through isolation you can hit the triceps in different ways than you do in compound exercises like revers grip and overhead extentions etc.

generally for major muscle groups 9-12 sets is prob ideal. With the smaller muscle groups you must remember they recover a little faster. So you can hit them with isolation on days you are not doing pressing movements as long as you have 48 hours before retraining the muscle group.
 
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