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build foundation muscle b4 isolating?

KageanRage Posts: 78 Joined: 2002/11/29	2004/04/28, 08:02 AM Hi everyone, Im 6'3" and have a medium build. I have been weight training on and off for a few years and have built some muscle around my shoulders and arms. I would build a more solid frame and overall look and have been put on a program by a trainer at my gym that is very simple, and focusses on compound exercises. Mon: (Upper body) - Dumbell Bench, Chins, Bent Rows, Seated Rows, Overhead Press. Wed: (Lower) - Squats, Deadlifts, Leg Press. I've heard that as few as 2 or 3 exercises are responsible for something like 70% of total muscle gain and so I'm trying to focus my time and energy on these 2 or 3 (and a few more) compound exercises. Then when I've built a solid frame I can get into the bicep curls and other isolation exercises in 6 months or so. Is this advisable? Will I build some really serious muscle just doing these exercises, and gymming only 2 days a week? (Cardio aside). Any guidance would be much appreciated! Cheers! Kevin
asimmer Posts: 8,201 Joined: 2003/01/07	2004/04/28, 08:25 AM I agree that you don't need as much isolation as most people do. The compound exercises, especially legs, stimulate more growth hormone. It seems to me that you could do this routine on Mon/Tues rest wednesday and start again Thurs/Friday. I just think that spacing them that far apart (you are only going to hit each bodypart every 7 days) isn't enough. I am curious to see what others think... -------------- If you fall down seven times, get up eight.
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/04/28, 10:33 AM Your trainer is correct. This is a great workout. As asimmer states, so many folks read these rag mags out there and are doing all these exotic exercises in the gym, you ask them their goals and they are trying to build mass!! Those type exercises definitely have their place, but you have to have a stone before you can chisel it. Compound exercises will build the entire muscle bellie. :dumbbell: -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
KageanRage Posts: 78 Joined: 2002/11/29	2004/04/28, 10:57 AM Thank you both for your assistance. :) To clarify - do you think my muscles can handle this twice a week as asimmer suggests? I have heard that once a week can be enough for a major muscle group but would quite enjoy 4 days a week in the gym. Secondly, are there compound exercises/muscle groups I'm missing out in this particular workout, or are there perhaps any other modifications, that you would recommend? Thanks again! Kevin
KageanRage Posts: 78 Joined: 2002/11/29	2004/05/01, 11:17 PM bump
Datdanigirl Posts: 452 Joined: 2004/02/11	2004/05/03, 10:05 AM If you are just doing an upper/lower body split you can absolutely do this twice a week.. I did that for several months myself and found that three days rest was optimal before doing the same parts again. Maybe upper on Mon & Fri, and lower on Tue & Sat for example. After awhile though you may want to consider breaking a little further into 3 splits, it gets easier to rotate that way. You could separate upper body into Chest/Back, Shoulders/Abs and keep lower (legs/glutes) on its own day. -------------- : ] ~Danielle Action may not always bring happiness, but there is no happiness without action. ~Benjamin Disraeli
asimmer Posts: 8,201 Joined: 2003/01/07	2004/05/04, 11:03 AM I think you could add an incline bench, try the routine twice a week, like I suggested and see how well you recover. If you don't seem to be recovering wel, space it out further, but I think you should be fine. -------------- If you fall down seven times, get up eight.
KageanRage Posts: 78 Joined: 2002/11/29	2004/05/05, 10:19 PM Thanks for your help, I'll try the two day split Mon Tue + Thur Fri and see how it feels.