First off, nothing looks more ridiculous than seeing a guy with one large muscle and several smaller muscles. You guys know exactly what I'm talking about so don't play stupid. For some strange reason, people seem to enjoy training chest and biceps.
Perhaps these individuals seem to think that chicks dig these muscles more than others. I've seen it time and time again and I want to inform you that it is ridiculous! So get off the bandwagon and train everything! Let me give you some reasons why you should train everything.
Everything Is Connected First off, if you want to have a big chest, then you have to have strong pecs. End of story! Your pressing movements are assisted secondarily by shoulder strength and triceps strength. So if your shoulders and triceps are strong, then your pecs will also be strong because of the ancillary assistance.
Another muscle which plays a major role in having a big bench and pecs is the back. How can that be? Well, if you are benching with proper technique, then you will know to fan out and flex your back when you flex your pecs.
Have you ever had a heavy chest day and had lats which were a bit sore the following day along with your pecs? I know I have. Once again, there is a strong correlation between the pecs and yet another muscle group.
If your back is strong, then your biceps will also be strong because of their involvement in back movements. And the more weight you can move with good form with your biceps, the bigger than will be. Hmmm ... are you beginning to see a trend here?
Another important point I will address is the importance of big compound movements such as the squat and deadlift. Why are so many people deathly afraid of squatting? It's simple! Squatting with intensity will make you sick as a dog! The same goes for deadlifts.
These movements use so many other ancillary muscles than most other exercises that it is more of a total body workout than just an isolation movement. If you've ever felt dizzy after a set of squats or deadlifts, then you know exactly what I'm talking about.
If you haven't had the privilege of feeling this dizziness, then perhaps you aren't pushing hard enough and you need to review my article on intensity.
There have been countless articles published in many popular magazines and journals that state that squats cause the release of the most testosterone in the body. I haven't any research to back this up but just think about a 500-pound squat bar.
Now imagine yourself trying to squat that same 500-pound bar. It will take more than your legs to get that bad boy moving. You will need total body strength to keep yourself from wearing it.
As you can see, if you can safely and correctly squat 500 pounds, then you are almost guaranteed growth except in the case that you are some genetic anomaly which prevents you from growing despite having great strength. I highly doubt this but hey, it could happen so we can't overlook any of the possibilities.
As for deadlifts, all I need to do is use the example of the powerlifters of the world. They all have massive deadlifts and they are all massive. Hmmm ... once again, are you beginning to get the idea?
If not, then you can keep on performing those so called isolation movements which take up a lot more time and train at the YWCO. If you really want to grow, then you have to train all of your muscles and train them with tried and true exercise basics. Below is a sample of my current routine which is based primarily on putting on quality size.
My Current Routine Note: these are work sets ONLY
- Bench Press 2 x 6-8
- Flat dumbbell Press 1 x 6-8
- Incline dumbbell Press 1 x 6-8
- Incline dumbbell Flyes 1 x 6-8
- Pec Deck 2 x 6-10
- High Cable Crossover 2 x 6-10
- Weighted Sternum Pullups 2 x 6-10
- Barbell Rows 2 x 6-10
- Seated Cable Rows 2 x 6-10
- V-bar Pulldowns 1 x 6-10
- 1 arm dumbbell rows 1 x 8-10
- Deadlifts 2 x 6-8
- Dumbbell side laterals 2 x 8-10
- Seated Rear delt laterals 2 x 8-10
- Behind Neck Press 2 x 6-8 or
- Seated dumbbell Press 2 x 6-8
- 1 arm dumbbell side laterals 1 x 8-10
- T-Bar rear delt laterals1 x 8-10
- Standing Barbell curl 2 x 6-8
- 1 arm Preacher curl 1 x 6-8
- Standing alternating dumbbell curls 1 x 6-8
- Seated incline dumbbell curls 1 x 6-8
- Cable curls 1 x 6-8
- Weighted dips 2 x 6-10
- Lying triceps extension 1 x 6-8
- Reverse grip triceps extension 1 x 6-8
- Dumbbell overhead extension 1 x 6-8
- Lying leg curls 2 x 10-15
- Stiff Leg deadlifts 2 x 6-10
- Unilateral leg curls 2 x 10-15
- Squats 2 x 6-10
- Leg Extensions 2 x 10-15
- Hack Squats 2 x 6-10
- Walking Lunges 2 x 40 alternating steps
For all of you non-believers out there, this may not seem like much but I assure you that if you perform this routine with the utmost intensity, YOU WILL GROW! So think about it and train hard!