I have been training for
3 years now and I also took a course for additional experience. Well after getting into the field,
training once a week hypertrophy doesn't really work, so my question is related to
My primary goal is to get
beach body. I suppose I feel my shoulders/traps are ok, but honestly I feel that
I have a huge problem with
my forearms and my chest.
I'm benching about 80 kgs
and I typically
bench for 10-12 reps. I normally do 12 reps and about 3 sets, sometimes changing
things up and doing
4-6 reps for a few sets. My chest doesn't seem to be getting any fuller though.
I have devised a program
and would like some professional advice. How does this split sound?
Mon- Chest and Tri
Tue - Shoulders
Thur - Back and Bi/Forearm
Fri - Legs
It's once a week for each part, does this seem good to you or is training a part
every 3 -4 days better? Thank you for you advise on my chest and routine problems.
Jason Spencer, CSCS
Answer (Part I):
Ten to 12 reps is actually appropriate for your
muscle building goal. You want to do no more than 6 to 12 reps in order to
stimulate muscle growth, but that stimulation is also dictated by the
weight you use.
The weight should be heavy enough to make it extremely
challenging to finish the reps. I think your weight choices are
just not intense enough at your rep ranges... Your routine seems
pretty normal otherwise.
The only thing about it that may or not be appropriate is
doing tris on chest days, and bis on back days... Doing bench
presses and and things like that for chest can burn out the tris
if it is combined with too much other tri exercise on the same
This can also happen with the bis when you do back and curls
on the same day. This is because to do multi joint chest and
back exercises, requires work done by the tris and bis
respectively. You may or may not be overtraining the bis and
tris causing them not to respond as effectively as desired.
Question (Part II):
Wow, firstly thank you
for such a fast response. It is great to get such a straight forward answer,
someone with your knowledge. (I Only really know people who know the basics)
For my training routine I normally make sure I fail on either 8,
9 or the 10th rep, then with my spotter helping on the concentric phase to do 2 to 3
more, but never more than 12.
But as you said
about my 6 -
12 reps, I could increase the intensity and fail earlier, right?
So a better program would be more specific such as:
4: Bicep/tricep 5 6 off and start again on 7 or maybe have 3
days off to fully recover.
Thank you again! :)
Answer (Part II):
No you don't have to necessarily increase weights to fail at
lower reps such as 6,7, or 8... As long as you're failing on
your own pretty much around 10 or so, you are right in the
muscle building range. If you do choose weights that
consistently cause failure at 6 or 7, you might bulk up a little
quicker or to a slightly larger degree due to the higher
intensity of the loads( failure at 6 or 7 means heavier weights
than at 9 or 10 ). But this is up to your particular
As for changing your routine to what you mentioned... Yes that
would be a better routine in terms of not overtraining your bis
and tris on the those individual days but with respect to muscle
building, doing only one or two muscles or muscle groups each
day leaves too much rest before you get back to that particular
muscle the next go around.
The way you set it up, you are only hitting each muscle group
once per week. So the proper frequency is very important if you
want to gain muscle. So, you've corrected your exercise sequence
to a good degree by switching the routine to what you mentioned
in the previous email...
But there are quite a few variables that need to be
manipulated the appropriate ways (frequency is another one I
just mentioned ). I'm just not sure exactly how you are
structuring everything else about your workouts to achieve the
I would love to be able to offer you that guidance and structure
I talked about so that you get where you want to be muscle wise
with no wasted effort or time...
I have a great muscle bulking program on my site, or even a
lean muscle building program that includes fat burning along
with the bulking aspect. You could most certainly make great
progress with one of these!
If you were to be interested in having me assist you
completely through your best routine, all you would need to do
is sign up online at the bottom of my page for one of the
programs and I would then be able to put together a great and
convenient routine telling you the what, how, and when of
everything you need to build that muscle you're looking for.