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Author Topic: Priority of Weaker Body parts  (Read 1965 times)
ignorance
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« on: February 09, 2006, 10:00:39 PM »

New 'training' routine:    Day 1 Legs;
                                             Day 2 Tri's;
                                                    Day 3 Bi's

 Repeat for one month, then return back normal routine.

 Just to bring up some laggy body parts, compared to the whole body.
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gibberj2
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« Reply #1 on: February 09, 2006, 11:05:57 PM »

does that mean you're gonna take a month break working everything else?
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« Reply #2 on: February 10, 2006, 07:37:50 AM »

Yeah, I don't know if I would do it that way.  You can stil hit your lagging bodyparts twice a week, then the rest of the bodyparts just maintain.  Don't lift as hard, take it easy.  Then you at least won't lose what you have gained.
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ignorance
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« Reply #3 on: February 10, 2006, 11:51:33 AM »

7 days in a week. 6 of them worked on Legs, Tri's, and Bis. the extra one day will be used for a sepearate body part [ie Chest, Back, Shoulders] Of course I would have to maintain the rest of my other body parts as i try and shock my laggy part into growth mode.
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Blake
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« Reply #4 on: February 10, 2006, 04:21:34 PM »

7 days in a week. 6 of them worked on Legs, Tri's, and Bis. the extra one day will be used for a sepearate body part [ie Chest, Back, Shoulders] Of course I would have to maintain the rest of my other body parts as i try and shock my laggy part into growth mode.

You're seriously going to try and train seven days a week?
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ignorance
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« Reply #5 on: February 14, 2006, 09:33:03 AM »

You doesn't??
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Blake
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« Reply #6 on: February 14, 2006, 09:52:10 AM »

You doesn't??

Who DOES train seven days a week?  Even on AAS it's dumb to train that often.

If you're trying to focus on legs and arms, I think you'd be better off focusing on just one or the other at any one time, especially considering legs take a huge amount of your recovery ability.  If you're going to prioritize legs, you need to in turn train everything else at maintenance.  A couple sets for your other bodyparts will be fine, provided you're keeping sufficient weight on the bar (ie don't lower the weight for other bodyparts).
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Sculpter
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« Reply #7 on: February 15, 2006, 01:55:33 PM »

No real use to changing your entire routine for a lagging bodypart.Simply put that muscle group first in your routine so you can attack it when your completely fresh & can focus all your energy on that muscle.That way the muscle gets thrashed & you can still train the other muscle group that is better than the muscle(s) you are trying to get to catch up.
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pumpster
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« Reply #8 on: February 15, 2006, 02:12:17 PM »

That routine, ignoring the other muscles, doesn't make sense. You can easily use a 3-day split and put the lagging muscles on 2 of those days, and the rest on the 3rd day.
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ignorance
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« Reply #9 on: February 15, 2006, 03:12:48 PM »

pumpster stated that should I train more that one bodypart per day? i.e chest and back, if that is the case, then yes even on AAS, you can't do that.
What I'm talking about is the same thing I stated in my first post. hitting lags, bis, tris twice a week and the other bodyparts [ie shoulder chest and back] the extra day.
But what I'm hearing is that your not allowed to train only one bodypart per day.
If is one of the dumpest things I've heard. Since they said the egg came before the chicken.
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Blake
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« Reply #10 on: February 15, 2006, 03:14:26 PM »

 Huh
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pumpster
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« Reply #11 on: February 15, 2006, 03:28:46 PM »

Your post wasn't clear.

Anyway you can hit more than one bodypart per workout, just put the one that needs more attention first.

You can also hit each muscle twice a week even while paying more attention to the lagging muscles, by using a 3-day split.
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Sculpter
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« Reply #12 on: February 15, 2006, 06:31:11 PM »

First things first ignorance.Why don't you post your current routine so everyone can see exactly what type of routine your following right now.Be easier for ppl. to give advice if they can see what is your routine now so they can suggest different changes based on what your presently doing.
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Jr. Yates
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« Reply #13 on: February 15, 2006, 06:37:46 PM »

yes that would help.
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« Reply #14 on: February 16, 2006, 07:53:52 AM »

Current Routine                              Future Routine [For 1 month]
===========                              ==========
Day1: Legs                                     Day1: Legs
Day2: Chest                                   Day2: Tri's
Day3: Back                                     Day3: Bi's
Day4: Calves, Cardio                        Day4: Shoulders [week1]
Day5: Tri's                                      Day4: Chest [week2] 
Day6: Bi's                                       Day4: Back [week3]
Day7: Shoulders                               Day4: Calves, Cardio [week4]
                                                     Day5: Legs
                                                     Day6: Tri's
                                                     Day7: Bi's
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Sculpter
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« Reply #15 on: February 16, 2006, 03:06:37 PM »

Gee, no wonder! Your not giving your body any rest days at all.I feel myself that you should at least give your body 2 days of rest at least a week w/no training.Try making yourself a Monday/Thursday  Tuesday/Friday split routine or even a 3 day split routine w/just 2 bodyparts worked a day so you get yourself some rest in there.It'll probably do your body a world of good.
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k9
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« Reply #16 on: February 16, 2006, 04:45:05 PM »

You're getting a lot of bullshit and some good advice but this is what I would do.  Train your legs once a week but beat the shit out of them.  Your legs can take it but they still need time to recover.  Train your arms twice a week.  Consider the following split:
Mon - Chest and tris
Tues - Back & Bis
Wed - Rest
Thurday - Shoulders
Friday - Bis & Tris
Saturday - Legs
Sunday - Rest
When I say beat the shit out of them I mean do something like the following:
Quad Extensions - 3x20,15,10
Squats 4x15,10,6,6
Leg Press 4x15,10,6,6
Hack Squats 3x15,10,6
Stiff Leg Dead 3x10,8,6
Lying Hamstring Curls 3x15,10,6
Seated Hamstring Curls 3x15,10,6
Seated Calf Raise 4x25
Standing or Donkey Calf Raise 4x25
Hope this helps!
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