pistachio
Member
Thanks mate. I think I alluded to this above - basically overall strength training is a good place to start to ensure you develop a solid and symmetrical base. Past this point, it basically becomes a question of your goals. If you just want to be a strong mofo, then just keep training for strength. If you are more interested in your physique, then do bodybuilder style training. A mix is best IMO.
I'm not sure exactly what you are asking though? Provided you are consistent and work hard, just about everything will work. But it depends what you want to achieve.
My current program is working quite well though
When I was younger, I used to read all the magazines that told you to train upper and lower chest seperately, make sure you hit all three heads of the triceps, both heads of the biceps etc.
Nowadays, I think this is all rubbish. Unless you are a probodybuilder, none of this is going to make any difference.
However, there is a caveat to this. Everyone has different genetics and some people will grow in a particular way. If you find your lower chest is growing excessively from regular bench, try using incline bench exclusively for say 6 months and see what happens. If your shoulder problems prevent this, then try dumbbells and see how you go. The other option is to prefatigue the chest first with, say, pec dec, and then do incline bench press.
I don't think there would be a huge difference honestly, but you can only try and find out.
I would do deadlifts and squats on a seperate day because they both should be given 100%, and I feel like whichever is done second won't be getting that level of effort.
No, I don't think these programs are good long term. In fact, most programs aren't. You should change things up fairly regularly (say every 6 months) as your body changes. You never know how your body is going to react. You might do a particular program for 6 months, thinking your whole body will grow evenly, but for some reason, tris aren't growing as quickly as biceps. Or chest is growing quicker than back. Or traps are growing too fast etc etc.
I don't think a split is necessarily needed. You could still be doing a whole body program, but the accessory exercises would likely need to change over time.
Of course, you may be lucky, and your whole body might grow perfectly symmetrically and quickly. Some people are gifted genetically when it comes to bodybuilding - and program would work.
But for most people, some things will grow quicker than others and some body parts will lag. If you don't mix up your program to 'correct' these issues, then the strong parts will just get stronger and the lagging parts will just fall further behind.
So you need to regularly take stock of your progress and amend your program accordingly.