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2002/07/31, 10:10 PM
about 16-20 weeks ago I did an 8 week mass program in which I had freeweights AND machines selected... for biceps all I got was cheat curls and barbell curls and I kept getting standing lateral raises on shoulder days (all other exercises varied a little)... that worked well so for my next 8 week I did another mass program but since I couldn't goto the gym for those weeks I picked freeweights only.. again.. all weeks for biceps were cheat curls and barbell curls (all other exercises varied)... I thought "well maybe thats just the way the mass program works".. now i'm on a general progression and I have freeweights only selected again and again all I get for those muscle groups are cheat curls.. barbell curls and standing lateral raises.. I'm wondering whats w/ these same exercises week after week after week.. i'm set to 5 days a week and advanced.. is that all its supposed to give me?.. I've already started to sub in other exercises for these like concentration curls, dumbell curls, hammer curls, incline curls, shrugs and reverse lateral raises... I'm wondering why don't I get any of the exercises that i'm using as subs.. don't they fall in as "freeweight only" exercises?
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2002/08/01, 10:51 AM
Fireloard, I believe most of fts program will start off with the same compound exercises...which are great for building mass as you well know. What I can recall of my first mass program was about half way through, it had me doing some isolation exercises like concentration curls. Hammer curls and inclined curls are completely isolation exercises.
As far as shrugs, you don't need to do these if you perform deadlifts correctly. You can and should add some of these exercises (I do them, too) since you're an advanced builder and can handle both compound and isolation exercises on the same day.
I once asked the ft staff to increase the number of exercises they list, but they feel that the ones listed are the most effective.
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**_Robert_**
Pain is temporary; glory is forever!
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2002/08/02, 06:35 PM
Thanks rp.. I knew compound exercises were good for mass but I thought workouts had to vary from time to time... I 'think' I do deadlifts correctly as I did go up quite a bit w/ the mass programs and they usually hit my lower back pretty well.. the only thing I do differently then what ft recommends is use an overhand grip for them instead of a mixed grip...
and thanks for the info on the combo of isolation and compound exercises.. I always thought I could do more and sometimes (very rarely) I would throw in a few extra isolation exercises.. but mostly avoided them because I was worried I might end up overtraining...
-Thanks rp
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