of all the strength training programs ive seen…none of them seem to hit every muscle?
its always something like:
monday:
squat, bench, dead lift, pull ups
wednesday:
squat, bent over rows, overhead press, dips
friday:
squat. bench, power clean,
is this normal? and if so when are u supposed to work out ur triceps, biceps, forearms, abs and watever other muscle groups this type of program is missing
it sounds like a good workout. try adding curls. and do different types of bench excercises like flat, incline, decline, and military press to target different upper muscles. you also need more leg workouts
They are targetting specific muscle groups.
Dips-primary muscle triceps, secondary chest
Bench- primary chest, secondary triceps and deltoids.
Most of the exercises you listed are called "compound exercises" i.e. utilize more than one muscle group.
Think about the motion, you do a bent over row-primary back, secondary- forearms and biceps.
To give you a visual. Think about the upper body. "Pull" types of exercises utilize the back, forearms (specifically the brachiallis), and biceps. "Push" exercises (chest press) utilize the chest, triceps, and shoulders.
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it sounds like a good workout. try adding curls. and do different types of bench excercises like flat, incline, decline, and military press to target different upper muscles. you also need more leg workouts
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day 1–Legs and chest , day 2– tri’s and shoulders, day 3–back and biceps.
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well basically if you go with heavy weight, which your supposed to do with your strength training, then you will work the triceps, biceps, and forearms hard with these exercises. These exercises you mentioned are compound execises and work a primary group of muscles along with other groups. For example, the overhead press works 18 different muscles and kills your triceps if you do it right. Forearms will get worked hard during the deadlifts, and biceps are not even worth working on till later when you focus on body-building techniques.
You are right in that this routine neglects smaller muscle groups. The one i follow goes like this:
Monday: Squats, Bench Press, Split Squats, Bent-Over Rows
Wednesday: weighted Chinup or pullup, overhead Press, weighted situp
Friday: Deadlift, weighted dips, external rotations, cable rows
remember: if you go heavy enough you will indeed hit every muscle. that is the purpose of strength training. also i do 5 sets of 5 at 85% 1 rep max for the First 2 exercises on each day. For the 2nd two exercises on each day i do 2-3 sets of 8 reps
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that is the main benefit of performing compound exercises you get more bang for your buck.
squats hit the entire leg, erector spinae and the abs
bench targets the pecs and also hits the front delts and triceps
deads target the entire back and hips, upper back and traps
pull ups target the back, rhomboids, upper traps, biceps
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BS Exercise Science
IFPA Certified Master Trainer
25+ years of resistance training experience
17 years of martial arts training
I work muscles by groups, and have had great luck with it.
Monday: chest and triceps, and abs
Wednesday: abs and legs
Friday: back and biceps, and abs
The individual exercises you choose to work the muscle groups are up to you, pick a few, and write em down. Follow the same routine a few weeks, and let the mirror be your guide. There are so many ways to work each muscle group, that you may not end up back to the same routine for months. Certain muscles develop faster for some than others, thus there is no one true way to do it. You simply must see what each type exercise does for you, and develop a routine to target the slow movers, in order to develop an even physique!
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