Are there any muscle groups I'm neglecting?

B

bhindibhagee

0
For the last couple of months I've been doing a push/pull/rest split.

On pull days I go (in this order, with 4 sets of 10 reps, weights adjusted so i reach technical failure on the last rep):

under-grip pull ups
under-grip cable pull downs
concentration bicep curls
lat pull-downs
bent over one-arm rowing (with dumbells for lats)
21s for biceps with a barbell
more concentration bicep curls
normal bicep curls
bicep statics

On push days it's this (with the sam rep/set structure):

normal benchpress
peck deck
dumbell flys
shoulder press
shrugs
military press
upright rowing
dips
close-grip benchpress
tricep cable push-downs
overhead tricep extension with dumbells
tricep kick-backs
more overhead tricep extensions till complete failure
tricep statics on the cable push downs.

Can anyone see anything i'm neglecting (apart from legs obviously)?

Also, should i do push/pull/rest cycles, or would push/rest/pull/rest be better?

Cheers.
 
OMG! talk about volume! You're doing way to much IMO if you're performing all that on each of your days. Rotate some of those exercises in and out and start using varying set/rep scheme.
 
evolution said:
OMG! talk about volume! You're doing way to much IMO if you're performing all that on each of your days. Rotate some of those exercises in and out and start using varying set/rep scheme.
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It only takes just over an hour and doesn't leave me feeling over-worked at the end of it...
 
How about abs and lower back?

Try doing all bicep isolation (read: curls) after lat work. Lat pulldown uses the biceps as a helper muscle. The lat is considerably stronger and won't get a descent burn if you do your biceps first.
 
evolution said:
OMG! talk about volume! You're doing way to much IMO if you're performing all that on each of your days. Rotate some of those exercises in and out and start using varying set/rep scheme.
Click to expand...

I'd have to agree with this but perhaps you're just genetically gifted
 
Incitatus said:
I'd have to agree with this but perhaps you're just genetically gifted
Click to expand...

How come you're all thinking this is too much? Too many exercises? Too many sets?

If i can manage this ok, which i can, then is it still good for me to do it, or is it over-training?
 
I usually do 2 or 3 motions for every muscle, making sure that at least one is an isolation technique. i.e.
Chest, - Chest press
Decline chest press
Peck deck (isolation)

3sets of 6reps, and even thats considered a lot.

as chest press also uses front delts and tris, I then do 2 tri motions and 2 front delt motions.

tri working 2-3 muscles a day.
 
You have hundreds of muscles I'm sure you're working just as synergists and not working directly :) But who cares?

I remember reading the Frank Zappa official biography and he wrote about a guy he lived with for a while who was obsessed with building elusive minor muscles in the weirdest places of the body. He was insane. At the peak of his training, he could bend rebar around his neck (or so the story goes).
 
Too much biceps on first glance. Throw in some forearm work if you want long workouts of this natural. Personally I rarely go over 45Min workouts.

General rules of thumb are:

A. 1 to 3 exercises per small muscle group at 2 to 4 sets.

B. 3 to 5 exercises per large muscle group 3 to 5 sets.

The most important thing is rest. You should give at least 48 hours before exercising the same muscle and never exercise the same muscle more than 3 times per week.

I always say overall strength and fitness is a marthon not a sprint. Everyboby wants fast results if you can get over this stigma you will be fine.

I read in a muscle mag years ago that yates after he hit his prime went into the gym warmed up and done one power set of 6 or 8 for whatever he was concentrating on that day.
 
Here is an example-you have on your push day 10 exercises that hit your triceps and at 4 sets for each exercise=40 sets, which is 400 reps to the triceps (just using the triceps as an example). Just by running in the gym and hitting the triceps with every exercise or movement you can think of will ensure that they will grow or this will even be productive training.

I would re-evaluate your training to where each muscle group gets a 100 reps of direct hit.
 
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