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how many different exercises do you need at least?
Old 08-24-2005, 10:44 AM   #1
new_arnie
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hi

I know this has been asked a lot of times before in some way, but I really haven't found the right answer yet..

my problem is, with my current program I'm not making the gains that I expected, even tho I eat like a madman..

I wanna go for a high intensity workout..so I should have pretty low volume..but I'm not sure wether its the right amount for me..I'm no beginner anymore, I've made decent gains but now I'm stuck!

for example here is what I do on chest/tri day for example (3day split, every muscle group once per week):

incline DB press
flat BB press
incline Db flyes (incline because my upper chest needs more work I think)
chest dips

close grip bench
standing triceps pushdowns (rope)


do you think its enough? more for tris, less for chest maybe or what??

thanks
 
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Old 08-24-2005, 01:05 PM   #2
swedish Razor
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Its good that you start your chest/tri day with an execise that hits the upper area of pectoralis, when your energy-and focus lvl is at it's peak. I think that if you train really heavy (say 4-6 reps - 3 set), you only need about 3 exercises for each musclegroup.

If you are looking for mass, then you should remove the incline Db flyes. because muscle grow from maximum overload training. not isolation, and for that reason, flyes is not a good choise for your goal.

Nice that you train each musclegroup once a week, it gives you enought recovery from the heavy basic training you need to do in order to grow.

Dont know if your pecs or tris are relatively well developed but i'l guess that you are most interested in your chest area, because the way your chest/tri day is formed.

my advise would be: do 3 execises for chest, and 2 or 3 for triceps. Train with HIGH intensity. use >little< cheat in ur form to prevent injury and to use more weight. eat 6-8 meals a day with lots of protein. and stay with heavy basic exersices such as Incline db press.

good luck
 
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Last edited by swedish Razor; 08-24-2005 at 01:35 PM.
 
 
Old 08-24-2005, 02:52 PM   #3
pumpingiron
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Try different things every 30 days. Trial and error.
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Old 08-24-2005, 04:54 PM   #4
Q80_MuscleHed
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the variety of exercises would be good for u.. just to be not boring for the same things .. but i usually stick with free weights alternating between DB or BB
 
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