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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 07-22-2014, 07:26 PM   #1
LindenGarcia18
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Default Are there any unnessesary exercises in my program?

So I was wondering if there were any exercises in my current program, that I just didn't need in there to maximize my results.

Full body, A to B, 3 times a week.

A
Bench press
weighted chins
barbell rows
squat
tricep extensions

B
Deadlift
one arm rows
weighted chins
close grip bench
military press
arnold press
barbell curls

The ones I was wondering about were Arnold press, and weighted chins.
I was wondering weather I should drop the Arnold press completely, and do weighted chins on workout A only, rather than both A and B.

Because I place barbell OHP higher than the arnold press, after heavy OHP and CGBP, Arnold press just doesn't seem to be doing anything of any significance.
The muscles feel done by that point, so I figured that was telling me that what I'd already done was enough.

Weighted chins on workout B is a similar story.
After deadlifts and rows which I priorities higher are done, I feel I'm just going through the motions with the chins.

Thanks everyone.
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Old 07-22-2014, 07:38 PM   #2
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Day A looks a little light - what about adding in a movement like dips or abs?
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Old 07-22-2014, 07:47 PM   #3
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I think you may have answered your own question. If you feel like you aren't really getting anything out of those two movements and you body is telling you that as well drop them or adjust like you mentioned and see what happens for you.
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Old 07-22-2014, 07:48 PM   #4
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Day B - Having CG, OHP, and Arnold press back-to-back could be too much for your shoulders. I would take out the Arnold press and move the Barbell Curls to day(A).
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Old 07-22-2014, 09:11 PM   #5
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Your logic is sound. Make the changes and see how it goes. Take the energy you're saving by removing those movements and put it into the main lifts and I think you'll get good results.

And if you aren't doing some abs, toss them in there too. Especially for someone with your goals. Focus on crunches and upper abs and avoid the obliques. You want to keep your waist as small as possible.
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Old 07-22-2014, 11:04 PM   #6
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If I had that template as a starting point, then yep, I'd ditch the chins in B, and the Arnolds as well. Smart move, I think.
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Old 07-23-2014, 04:24 AM   #7
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Default

Quote:
Originally Posted by LindenGarcia18 View Post
So I was wondering if there were any exercises in my current program, that I just didn't need in there to maximize my results.

Full body, A to B, 3 times a week.

A
Bench press
weighted chins
barbell rows
squat
tricep extensions

B
Deadlift
one arm rows
weighted chins
close grip bench
military press
arnold press
barbell curls
If you wish to maximise, and you've chosen a full body workout for yourself, then I would say this to you Sir: maximise by realising that less is more when it comes to a full body workout.

Squats
Deadlifts
Military press
Bench press

Sure, you may swap barbell rows for deadlift on one day and so on, but your meat and potatoes are the awesome foursome above....Also, if your rotator cuff muscles are not up to speed, you may want to replace the flat bench press with incline, whilst working on strengthening those most crucial "little muscles" we call the rotator cuff group.

The more I know about you and what your aim is , the more my reply might change.

All the best to you.



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Old 07-27-2014, 12:41 PM   #8
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Thanks for all the advice.

Gneral concencous: Follow what my body's telling me, stick to the fundimentals.

Cheers for the heads up.


A couple of you mentioned abdominal work. Wasn't something I ever thought about until you mentioned it.

What sort of goal should I be heading for with those? (As in reps, sets, overall goal of the exercises.)


Thanks everybody.

- Linden
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Old 07-27-2014, 12:50 PM   #9
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Quote:
The more I know about you and what your aim is , the more my reply might change.

All the best to you.


Hi Fadi.

I'm 17 years old, goal is to get to a weight of around 185 lbs, 8-10% body fat.
More of a bodybuilding goal currently, but just as interested in strength and physical fitness. I'm exited to see what my body is capable of in terms of athleticism and strength.

I'm also a model, so I'm of course wanting to stay lean too.


Thanks for the interest.


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Old 07-27-2014, 01:59 PM   #10
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Quote:
Originally Posted by LindenGarcia18 View Post
So I was wondering if there were any exercises in my current program, that I just didn't need in there to maximize my results.

Full body, A to B, 3 times a week.

A
Bench press
weighted chins
barbell rows
squat
tricep extensions

B
Deadlift
one arm rows
weighted chins
close grip bench
military press
arnold press
barbell curls

The ones I was wondering about were Arnold press, and weighted chins.
I was wondering weather I should drop the Arnold press completely, and do weighted chins on workout A only, rather than both A and B.

Because I place barbell OHP higher than the arnold press, after heavy OHP and CGBP, Arnold press just doesn't seem to be doing anything of any significance.
The muscles feel done by that point, so I figured that was telling me that what I'd already done was enough.

Weighted chins on workout B is a similar story.
After deadlifts and rows which I priorities higher are done, I feel I'm just going through the motions with the chins.

Thanks everyone.

Very good analysis. Chins after deads and rows are a bit much after a couple weeks, been there and it just wasted my energy. Arnold press is on the same boat since it's the third big movement for pressing in that single workout. It would be good to take it out or just move it into A if you like them. Or you can do lighter OHP instead of extensions on A since it will hit triceps and delts and be a second press exercise.

It's more about the total amount volume of pushing and pulling from day A and B that's off, so you can toy around and see what works.
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