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2005/01/11, 07:28 PM
I just started the fitness plan. I have lifted for about six months without satisfaction, and started the plan yesterday. They start with bent over barbell rows, then close grip chins, flies and finally bench work. I thought you want to start with heavy compound (bench) work while you're fresh. I'm guessing they want to pre-exaust the muscle. I will have to say my pecs were good and sore today though. Thanks for the help.
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2005/01/11, 07:46 PM
That will depend on your goals. As a powerlifter, the main compound movement always comes first, then accessory lifts.
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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2005/01/12, 08:21 PM
also by you doing back 1st your pre fatiguing the "control muscles" which may be negative on bench press.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2005/01/13, 02:13 AM
I think it's horrible to train chest/back together if your main priority is strength gains....
my friend does this also saying that it helps stretch out the antagonistic muscles...but my fault witht his training is as follows:
if you go heavy with back exercises, ie, max out with deadlift, rows, pulldowns, then you will definetely struggle with chest, so you can't max out with bench press....if you train chest first, your back will be tired from the negative portion of chest exercise and forearms from holding the weight so it will be hard with deadlift and other back exercises...
these are some of the biggest bodyparts and in my opinion should be trained separately with at least a day in between...
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2005/01/13, 10:11 PM
Here is a link to a webpage giving the information of a back/chest superset routine. it might help.
http://www.bodybuilding.com/fun/gluhareff12.htm
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2005/01/13, 11:30 PM
only thing is skinny.......this isn't body building area of forums......its for strength
I have been doing the west side barbell thing
i do for chest
max lift /dynamic lift
one weakness excercise
a back.........tri...shoulder super set
or latly.......back ....tri super set........and doing my one shoulder excercise by its self. Since cheerleading is a rare sport in which military press strength does help.
seen good gains....but I do chest 1st......since chest does nothing to help with pull ups rows or anything back related really.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2005/01/13, 11:51 PM
muscles significantly worked in powerlifting and bodybuilding differ considerably...
bodybuilding: chest, triceps, front deltoids(shoulders)
powerlifting: chest, triceps, shoulders, lower back, hamstrings
my lower back is sore after my heavy chest workouts, having to hold the arch throughout the sets...
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2005/01/13, 11:52 PM
ps: the workload is heavier on triceps in powerlifting than bodybuilding...shifting emphasis off chest...
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2005/01/14, 06:50 PM
sorry, my bad...ill shut up and read instead of posting
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