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BendtheBar 12-07-2012 10:44 AM

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:


Primary: Back, chest, quadriceps
Secondary: Hamstrings, shoulders, triceps, biceps
Detail: Abdominals, traps, forearms, calves
Agree? Disagree? Any changes you would make?

Off Road 12-07-2012 10:57 AM

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

gaspers04 12-07-2012 11:07 AM

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.

BendtheBar 12-07-2012 11:12 AM

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.

gaspers04 12-07-2012 11:16 AM

I agree, didnt even see

Hunterace 12-07-2012 11:23 AM

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 :)

MC 12-07-2012 11:31 AM

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.

5kgLifter 12-07-2012 11:34 AM

Primary: the body

It works as a unit, stop messing with it.

gaspers04 12-07-2012 11:48 AM

I understand the division. I look at my training as such, primary (main) and secondary (accessory) lifts, not body parts.

Off Road 12-07-2012 04:01 PM


Originally Posted by mc (Post 299085)

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



Originally Posted by 5kglifter (Post 299087)
primary: The body

it works as a unit, stop messing with it.

^^^and this^^^

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