Alright... im mixed up about overall body workout for gaining strenght...

[henrycole]

I read some of RIPPTOES workout programe for Starting Strenght... and i might want to buy Starting Strenght book for more info.

Now, the thing i dont understand is... why would overall body training increase more strenght than muscle targeting exercise like isolation? I like my barbell bicepts curl and my dumbbells hammer curl, why would i want to drop my program to only do squats, deadlift and bench-press to ''raise'' my strenght? Arnt i going to gain strenght with lots of different exercises and heavy weights on all my muscles?

I dont think bench-press works more my biceps than my regular arms workout day. Wouldnt i lose power if i completly drop my arm program (bodybuilding) and try a ''power'' program? Like i said, i dont think only doing bench-press will help my biceps being more strong than what i can muster in my arm workout...

[Kiknskreem]

Now, the thing i dont understand is... why would overall body training increase more strenght than muscle targeting exercise like isolation?

Your body is designed to work as an entire unit. What do you think puts more stress on your muscles, connective tissues, and nervous system.... 95lb triceps extensions or a 200lb close grip bench press?



I dont think bench-press works more my biceps than my regular arms workout day. Wouldnt i lose power if i completly drop my arm program (bodybuilding) and try a ''power'' program? Like i said, i dont think only doing bench-press will help my biceps being more strong than what i can muster in my arm workout...

Who said anything about benching for biceps?

If you're concerned about your arm strength and appearance in the context of a strength training program, exercises like pullups and power curls will take care of that.

[hsight]

The point is to work your muscle groups together, not apart. You will be much stronger in all your lifts if you follow a pl workout.

[henrycole]

But im concerned about the muscles that arnt focused on enough from the bench-press and deadlift exercies.

And what do you mean by power-curl?

Like, do i do a set of bench-press, then i do a set of barbell biceps curl (5-8 reps) since im concerned about biceps, some hammer curls and reversed curls for some forearm workout and biceps separation. Im highly concerned about working EVERYTHING.

So i wont be satisfied with only bench-press, dead-lift and squats... i need DB flys, triceps extension, skullcrushers, hammercurl, classic curls, reversed curl, DB press, DB shoulder press etc etc or else i know my individual muscles will weaken...

but i understand what you mean about making every muscles work together... i just dont understand how can be more powerfull without my focused exercises... do i need to mix them up?

[Kiknskreem]

So i wont be satisfied with only bench-press, dead-lift and squats... i need DB flys, triceps extension, skullcrushers, hammercurl, classic curls, reversed curl, DB press, DB shoulder press etc etc or else i know my individual muscles will weaken...

No, your muscles won't weaken, if anything once you have built a solid base you will be able to hit all those things small exercises even harder when you return to that style of training.

You appear to have quite low bodyfat, and good definition, but at the end of the day... you're still 5'7 135lbs.

[apmcmanis]

But im concerned about the muscles that arnt focused on enough from the bench-press and deadlift exercies.



Most of the 5X5 programs I've seen have a decent amount of bicep work. Rows and one set of barbell curls on the last day of the program. Your biceps wont get any weaker but the rest of your body will get stronger and bigger.
You're very light though, make sure you eat enough to take full advantage of the program.
Its hard to gain muscle and stay extremely cut at the same time. Youll have to choose.

[henrycole]

hmm alright... has i understand, the main general power exercises are deadlift, bench-press, squats, rows, maybe adding chin-up and dips?

alright... i guess ill have to look at some programme... i dont know wich one tough

[SquatzAndPuke]

hmm alright... has i understand, the main general power exercises are deadlift, bench-press, squats, rows, maybe adding chin-up and dips?

alright... i guess ill have to look at some programme... i dont know wich one tough

Just do starting strength and eat alot.

[henrycole]

Just do starting strength and eat alot.

You cant understand how mixed up i am right now, even after all the reading i did. So tell me if this is ok,

Monday:
Squat 3x5
Bench-press 3x5
Deadlift 3x5
abs 3x

Wednesday:
Squat 3x5
Bench-Press 3x5
Deadlift 3x5
abs 3x

same thing for friday

its basically the same thing over and over again? How do i go about adding exercises to that?

[SquatzAndPuke]

Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift

Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

You alternate between OH Pressing and Benching every session.

[henrycole]

Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift

Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

You alternate between OH Pressing and Benching every session.

Alright, it doesnt look bad. But theres no way im dropping my abs workout... so im going to put it back in there. And how do i know this programme will totally blast my shoulders and forearms? Also, what about power-cleans?

[RyHam]

I can't emphasize enough how unimportant bicep isolation exercises are in the grand scheme of life/training/being big/being strong .

[SquatzAndPuke]

I give up.

[henrycole]

I give up.

no wait, im just starting to understand.

Its because im so used to do lots of different exercises...

[RyHam]

The people in this thread have been very cordial and helpful to you, but perhaps a more direct approach is needed.

You weight 135 pounds, and everything you think you know about strength and muscle is probably wrong. Stop worrying about bicep curls.

Strength and size will come from heavy, compound movements that employ multiple joints. The best examples of such movements are bench press, squat, and deadlift. I cannot overemphasize this enough: if you read Starting Strength, follow it to the letter, and eat enough, you WILL get much bigger and much stronger than you currently are. Biceps included.

So stop asking questions about curls, go read a book, do your squats, and eat your damn chicken.

[SuicideGripMe]

Alright, it doesnt look bad. But theres no way im dropping my abs workout... so im going to put it back in there. And how do i know this programme will totally blast my shoulders and forearms? Also, what about power-cleans?

Dude, a powerlifting workout is designed to increase your limit strength, not make you look better on the beach. I think this is where youre really confused. If you want to look good, guess what, bodybuild. If you want to increase your strength, powerlift. If you want to do both, powerlift on a really clean diet and go on a routine that allows you to add in some isolations to target your "weak" areas.

[Blindead]

I think one thing that might put it into perspective for you is that the biceps are a relatively small and unimportant muscle in the grand scheme of things. They make up like 2% of your body. I did madcow's 5x5 and the only bicep work was rows and pullups and I still noticed a lot of strength gain in my biceps without even trying for it. But that bicep strength...doesn't matter. You don't really use the curling motion for much besides curling.