Friday – Pull

  • RDL (w/o belt, w/ straps)
    • 365 lbs x 3 reps
  • Barbell Row (w/o belt, w/ straps)
    • 285 lbs x 12 reps
  • Snatch Deadlift (w/o belt, w/ straps)
    • 230 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 167 lbs)
    • 70 lbs x 3 reps
  • Dumbbell Row
    • 75 lbs x 12 reps
  • Dumbbell Concentration Curl
    • 50 lbs x 7 reps
  • Dumbbell Hammer Curl
    • 50 lbs x 7 reps
  • Seated Dumbbell Curl
    • 25 lbs x 12 reps
  • Close Grip Barbell Cheat Curl
    • 95 lbs x 7 reps
  • Reverse Barbell Curl
    • 50 lbs x 12 reps
  • Barbell Wrist Curl
    • 125 lbs x 12 reps

Thursday – Push

Comments:

* I felt a slight pull in my left shoulder from when I injured it several days ago so I decided to stop at this weight just to be safe.

Weider’s Principle of Isolation

Joe Weider introduced the principle of isolation into bodybuilding – laying the foundation for split system training. Isolation exercises don’t truly exist. Regardless of the type of exercise one way or another body momentum can be generated in muscles of the core as well.

For example, the bench press is a well known compound movement that works the chest, shoulders, and triceps. However, almost any Powerlifter will tell you how important lat involvement is, as well as leg drive. And even an isolation movement like front lateral raise uses the muscles of the forearm to grip the weight and core muscles for stabilization.

In fact, some bodybuilders such as Mike Mentzer claimed they didn’t even need to train certain body parts such as the calves, forearms, and abdominal muscles because of all the secondary stress placed on these muscles from other exercises.

However, in order to continue to push the muscles harder – as bodybuilders advance from beginner to intermediate and then to advanced – workouts need to be split allowing for isolation.

Basic beginner and intermediate routines, such as upper/lower body and push/pull workouts, rely heavily on large compound muscles as the objective is to work multiple muscles group in one workout.

As the routine transitions from intermediate to advanced, the program becomes split into smaller segments allowing more isolated work to be done in each area.

Extreme examples are when bodybuilders isolate each individual muscle group into a separate workout and train twice a day, such as Arnold Schwarzenegger when preparing for Mr. Olympia. This type of training is really advanced and involves training each muscle group with as many as 30 sets.

It is at this point the principle of isolation is most evident. Any overlaps in the muscles being worked would quickly result in overtraining.

So when choosing isolation exercises remember to pay attention to the secondary stress placed on other muscles and the arrangement of exercises within your training split.

Weider’s Muscle Priority Principle

joe-weider-arnold-schwarzenegger-side-chest-pose

Muscle priority is a principle that is evidently lacking in most modern exercise programs. And those that do employ this Weider Principle often do so unawares yielding bizarre results. The most common example of this is the gym goer that accidently transforms their physique into that of a bench presser with a huge upper body and chicken legs.

This occurs because there is far too much emphasis placed on exercises such as the bench press as the ultimate test of power. As a result many new comers unknowingly design their programs around the bench press. This mean that chest day is usually done the first within a training cycle and the bench press is always the first exercise in the workout. Some might even include a heavy and a light day each week for bench press while only squatting once a week and deadlifting every second week. The emphasis placed on this exercise generates a huge imbalance.

Muscle priority can be used to specialize in a certain area such as the bench press but it should be more effectively used by bodybuilder’s to bring up a weak point.

For example, if your goal is to add an extra inch to your calves over the next year this could be done by placing calves first in each workout. The calves can’t be over trained so if this body part is lagging there is no point in tip toeing around the problem. If you are really serious you will take action such as Arnold Schwarzenegger did when he needed to bring up his calves. Not only did he train them obsessively but went beyond his regular gym routines and cut the les off of every pair of pan he owned so that his lagging calves would be revealed to everyone. And as a result he hit his calves hard until they became another focal point of his physique.

Another example is upper chest and the “tie in” between the delts. Using Weider’s muscle priority principle one would place chest first within the sequence of workouts in the program. This individual would also ensure incline movements such as the incline bench presses, incline dumbbell press, and incline flyes are done first in workout with full energy before moving on to the flat bench n decline exercise.

So if you have any lagging body parts don’t ignore them. Use Weider’s muscle priority principle and ensure lagging muscle groups are placed first within your training program and perform exercises specific to this area.

Wednesday – Pull

  • RDL (w/o belt, w/ straps)
    • 360 lbs x 3 reps
  • Barbell Row (w/o belt, w/ straps)
    • 280 lbs x 12 reps
  • Snatch Deadlift (w/o belt, w/ straps)
    • 225 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 55 lbs x 3 reps
  • Dumbbell Row
    • 75 lbs x 12 reps
  • Dumbbell Concentration Curl
    • 50 lbs x 5 reps
    • 60 lbs x 3 reps
  • Dumbbell Hammer Curl
    • 30 lbs x 12 reps
    • 40 lbs x 7 reps
    • 50 lbs x 5 reps
  • Seated Dumbbell Curl
    • 25 lbs, 3 sets x 12 reps
  • Close Grip Barbell Cheat Curl
    • 95 lbs, 2 sets x 7 reps
  • Reverse Barbell Curl
    • 45 lbs, 2 sets x 12 reps
  • Barbell Wrist Curl
    • 115 lbs x 12 reps

Comments:

I am doing a great deal of biceps work as I am still recovering from a shoulder injury. I hope to incorporate power cleans into the routine but certain movements such as the lat pull-up and barbell pullovers are out of the question. I also didn’t experience any muscle soreness from this workout and know the biceps to be a small muscle group that easily recovers.

Tuesday – Push