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so my legs, calves, biceps, triceps, forearms and traps (aka vanity muscles) are lacking compared to my currently overdeveloped lats and chest. my delts are fine. i was considering dedicating the next six weeks to these while doing just enough for maintenance on delts, back, and chest. hows this lookk.....
mon...squat, weighted calf raises
tues...4 sets chest/rest all triceps
wed......abs, forearm
thurs....biceps, traps
fri...4 sets back/rest on bicep
Does Narkissos know u stole his Avatar? :scratch: Lucy u got some splainin to do!!!!!
He didn't steal it, Nark gave it to him as a nancy joke :lol:Quote:
Originally Posted by KDRLINUS
BUMP.........YEAh nark knows
bump
bump once more
for biceps, id recomend totally focusing on reverse curls, with a few sets of regular curls at the end. for triceps, try tearing the sh_t out of them by working them out until you literally cant anymore. working my triceps like this was the only thing that got them to grow significantly.
last time i check :lol: the chest was a vanity muscle.Quote:
Originally Posted by tiger909
That being said lemme pick your split apart.
Firstly..even if certain parts are lagging.. i'd NEVER (unless i was a huge top level pro...stressing on the huge part) train certain bodyparts for just maintenance. IMO one should continue to train everything...putting 100% into each bodypart.
That being said, i'll address your question.
Your legs (quads hams calves) arms (bis; tris and forearms) and traps are lagging. Here's what my approach would be
Day 1: Quads; Hams; Calves : Leg-curls (first); Squats; lunges; Calf-raises (on leg-press machine)
Day 2: Chest; delts (maintenance): Dumbell Inclines and Flat press; Seated lateral raise and Dumbell press
Day 3: Rest
Day 4: Back (maintenance); forearms
Day 5: Rest
Day 6: Arms; Calves; : alternate dumbell curls; Dumbell preachers; Close-grip bench press; Tricep pressdowns; seated Calf-raise; Standing Calf raise
Day 7: Rest
I agree with Nark, I would never do "maintenance work", just concentrate more on your weak points.
I like it Nark, except I'd put a rest day after leg day for CNS recovery and because that is what "ive" found to work best. JMO.Quote:
Originally Posted by Narkissos
agreed, it looks like a great approach,Quote:
Originally Posted by IBdmfkr
"Firstly..even if certain parts are lagging.. i'd NEVER (unless i was a huge top level pro...stressing on the huge part) train certain bodyparts for just maintenance. IMO one should continue to train everything...putting 100% into each bodypart."
also agre with this, just add more volume to the muscle groups that need to be tweaked, and less to those that are developed, but still work them to make gaind and not to atrophy while doing light maintenance work