offo

What is the best work out to do? i mean bent over rows seem to hit the the chest and bicep...and hte deadlift back and forarms

and one more question is my chest meant to be stronger than my biceps?

SportDr

Both! It is best to incorporate both into your routine they are both excellent exercises.

As for chest being stronger than biceps, weird question!? However your chest is bigger usually but the bicep has a better lever, I would need to know why you would ask.

SD

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Ralphy

In any case the deadlift is a much better "all round" mass builder.

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offo

Well i seem to be able heavier with bicep curls better than bench press

Ralphy

Bench press is a compound whereas Bicep curls are an isolation exercise (god I hate the word)!

A compound lift will generally be a lot harder to perform than an isolation, hence why you feel like you can "lift heavier with bicep curls".

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offo

Aha ok :P man i really need to et a decent routine that gets me somewhere i am lost but i think i will favour deadlifts now--

SportDr

You shouldn't favour any exercise, a decent back routine will have both the deadlift and the bent over row plus others.

SD

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hackskii

Both totally, they hit diffrent areas and both are fantastic exercises.

Rows do not hit the chest but do hit biceps.
Rows will hit some lower back, the lats, rear delts and bicep.
Toss some pullups or pulldowns in that mix too.

Dead lifts overall will make you stronger and can raise natural levels of growth hormone and testosterone, fantastic exercise and the do build stamina too.

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Scott


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offo

If i did these excercise is that all i need to do? and will this give enought development in biceps too seems to me as if i would need to do curls too!

• Barbell bent over rows
• Bench press
• Barbell shoulder press
• Dead lifts
• Squats
• Close grip bench press

SCJP

Why don't you just follow Big's 'How to Grow' routine?

It's nice & simple & most, if not all of, your questions should be answered in his 'article' on it.

Click on his signature or go to the 'Articles' section of this site to find it.

Nytol

Chins and deadlifts, then go home and grow.

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Ralphy

Now seriously, do you practice what you preach and the above is all you do?
Not personal, its just that time and time again i'm reading on here that people are only performing one or two lifts per bodypart. I'm just bemused by this.

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Nytol

Yes I do indeed.

I actually do them on different days, I put DL's with shoulders as I find going all out on DL and chins in the same session too taxing.

Last DL day I went up to 280x2 then dropped it to 220x5, with about 1 min rest inbetween, that was my working set for DL.

Last time I did chins, I think it was 35kg around my waist for about 9, then dropped it to 15kg, for another 7, then body weight for 5-6.

This drop set was preceeded by 1 WU set of 8 with bodyweight.

All chins were started from a deadstop at the bottom to a full contraction at teh top.

I am just getting back into serious training after moving so my weights are down a bit, but that was what I did last week.

That was it, and I only train each body part every 9-14 days too,

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DB

dude... how many pics have u seen of big & Nytol :love:

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hackskii

I have seen pics of nytol, he is massive, a very big dude, tall too.
I think he is into more strength training if I remember correctly.

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Scott


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