Anoop this expert is challenging u,he was the bodybuilder of Chennai

I send him Ur profile but still he says workout is not ok,anoop reply him…

Biceps/triceps 3 times per week is too much for the smaller muscles,pls let him know the science..

Sirdon - 02 July 2010 06:13 PM

Biceps/triceps 3 times per week is too much for the smaller muscles,pls let him know the science..

Have you actually tried to work this way or you think that it’s too much?

I dint tried but working smaller muscles more than twice is not good according to the expert..

Anoop where ru,this expert is challenging Ur knowledge,pls reply to him..

Monday
Biceps/Triceps
Dumbell Press
Rows
Squats

Wedensday
Bench
Chins
Leg Extesnions & Curls or Leg Press

Friday
Biceps/Triceps
Squats
Rows
Shoulder Press

Kep your bis & Tris to 10-12 reps. Do 2 exercises each for 2-3 sets. The above template is a basic full body workout template.

You can do biceps 3 times/week. You just have to keep the intensity a bit low on a few days. Remember that protein synthesis, only last for 24-36 hours. So the more frequently you can hit your muscles, the better. And chins & Rows do work your bis. You might feel the bis more when you do chins than when you do curls.

The basic idea is to pick multijoint exercises, higher frequency, especially the body parts you are specializing, and progress in strength. The rest is just commentary.

I gave you a workout which hits your biceps directly 2 times/week.  And 2 times/week is not high frequency. There are programs which hit muscles 3-4 times/week. And 10-12 reps is not heavy.

You can do the rest of the exercises for 2-3 sets of 8-10 reps. If you remove the Bis/Tris, it is a standard full body workout routine which has performed well for many folks. 

And check this article: http://www.exercisebiology.com/index.php/site/articles/the_best_workout_program_for_muscle_growth/

Mon
Biceps/Triceps….4 exercise…10-12 rep…which exercise shd i do
Dumbbell Press…...its for chest or for shoulders….how many exercise
Rows
Squats

Wednesday
Bench…..how many exercise(chest press,incline,decline press,chest press)
Chins
Leg Extensions & Curls or Leg Press

Friday
Biceps/Triceps
Squats
Rows….seated row machine we r having in the gym…..is this ok?
Shoulder Press

I dont know the reason y other expert dint like the workout even though u have master degree,they says biceps and triceps r smaller muscles and doing 3 times or 2 times per week will not make the muscles grow

Anoop which body part i have to do first,big muscle or small muscles first?

Mon
squat
row
dumbell press
bi/tri

Wed
bench
chin
legs

fri
squat
rows
shoulder press
bi/tri

is this ok?

One of the expert reply

Looks to be a pretty simple workout ( nothing necessarily wrong with simple workouts )

I cannot see the reasoning for biceps getting worked for up to 3x per week in the notes.
Recovery and growth in my opinion would be quite limited.

anoop Wat he say “Recovery and growth in my opinion would be quite limited”

Anoop please reply,but u dint mention which exercise should i do in bench and for dumbell press,i dint get u…

Anoop iam waiting for the reply,pls let me know which exercise should i do for bench?

Anoop iam waiting for the reply

anoop pls reply,iam going to follow ur workout from tomm onwards.but u dint mention which exercise should i do in bench and for dumbell press,i dint get u…

Biceps/Triceps….4 exercise…10-12 rep…which exercise shd i do
Dumbbell Press…...its for chest or for shoulders….how many exercise with how many sets
Rows…how many sets with rep
Squats…..how many sets with rep

Wednesday
Bench…..how many exercise with how many sets(chest press,incline,decline press,chest press)
Chins…....how many sets
Leg Extensions & Curls or Leg Press….how many sets

Friday
Biceps/Triceps
Squats…how many sets
Rows….seated row machine we r having in the gym…..is this ok?
Shoulder Press…..how many sets

Hi Sirdon,

Sorry for the late replies. I am out of the country and don’t have internet access all the time.

Dumbell Press for chest.
Seated Rows is fine. I would prefer barbell rows though.

Do 3 sets of 8 for everything. For Bis/TRis keep it 10-12 reps. I only added arms since that’s what you wanted. And most important, stay 1-2 reps shy of failure. If you go to failure on all exercise, you will be fatigued in no time.

And it is not the number of exercises that matters, but how much can you progress in each exercise that matters.

anoopbal - 06 July 2010 06:14 AM

Biceps/Triceps….4 exercise…10-12 rep…which exercise shd i do
Dumbbell Press…...its for chest or for shoulders….how many exercise with how many sets
Rows…how many sets with rep
Squats…..how many sets with rep

Wednesday
Bench…..how many exercise with how many sets(chest press,incline,decline press,chest press)
Chins…....how many sets
Leg Extensions & Curls or Leg Press….how many sets

Friday
Biceps/Triceps
Squats…how many sets
Rows….seated row machine we r having in the gym…..is this ok?
Shoulder Press…..how many sets

Hi Sirdon,

Sorry for the late replies. I am out of the country and don’t have internet access all the time.

Dumbell Press for chest.
Seated Rows is fine. I would prefer barbell rows though.

Do 3 sets of 8 for everything. For Bis/TRis keep it 10-12 reps. I only added arms since that’s what you wanted. And most important, stay 1-2 reps shy of failure. If you go to failure on all exercise, you will be fatigued in no time.

And it is not the number of exercises that matters, but how much can you progress in each exercise that matters.

u said dumbell press for chest on mon but tell me whether should i do incline,flat or decline?then again u said chest on wed so which exercise should i do on wed for chest?incline,flat or decline?iam confused anoop,pls clear

And also pls systematically arrange the workouts pls
on mon should i do first squat,then dumbell press,then rows

wed?

fri?