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Old 12-07-2012, 10:44 AM   #1
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Default Muscle building and muscle priority

T NATION | The 11 Body Part Split

Latest article at T-Nation has an interesting break down of primary, secondary and detail muscles for muscle building:

Quote:
Primary: Back, chest, quadriceps
Secondary: Hamstrings, shoulders, triceps, biceps
Detail: Abdominals, traps, forearms, calves
Agree? Disagree? Any changes you would make?
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Old 12-07-2012, 10:57 AM   #2
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I prefer to think in terms of. . .

Primary: Deadlift, Squat, Bench
Secondary (assistance): Stiff-legged deadlift, Press, Triceps and Biceps
Detail (accessory): Abdominals, forearms, calves and NECK
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Old 12-07-2012, 11:07 AM   #3
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I disagree with the assignment of the "detail" group.

~Deads with a weak grip (forearms).
~Deads with weak traps.
~Squats and/or Deads with a weak core.
~And I feel that calves play a major role in balance and stability when preforming Squats and/or Dead.

I feel that should be two groups, Primary and Secondary. Just my 2 cents.
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Old 12-07-2012, 11:12 AM   #4
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Good thoughts.

I would move shoulders and hamstrings to primary, and probably would just have a secondary. I don't see biceps any more important than traps or calves.
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Old 12-07-2012, 11:16 AM   #5
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I agree, didnt even see biceps...lol
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Old 12-07-2012, 11:23 AM   #6
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My experience is nothing compared to all of yours, but I think of it like...
Primary...Legs, Back, Chest
Secondary...Shoulder, Arms, Calves, Core
But I can be ignored since I'm a rookie
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Old 12-07-2012, 11:31 AM   #7
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I don't get breaking them up in this way at all.

To goal (to me) is to look wide (from the front/back) and thick (from the side).

Wide = back (traps, too), shoulders, quads
Thick = chest, back (to an extent), hammies

I don't see the need to separate traps from your back.
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Old 12-07-2012, 11:34 AM   #8
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Primary: the body


It works as a unit, stop messing with it.
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Old 12-07-2012, 11:48 AM   #9
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I understand the division. I look at my training as such, primary (main) and secondary (accessory) lifts, not body parts.
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Old 12-07-2012, 04:01 PM   #10
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Quote:
Originally Posted by mc View Post

i don't see the need to separate traps from your back.
^^

^^^this^^^
Quote:
Originally Posted by 5kglifter View Post
primary: The body


it works as a unit, stop messing with it.
^^^and this^^^
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