Weight Training!!!

Feel d Burn

This question may have been asked previously so I apologise in advance if so, but I just have a question that is wrecking my head lately.

Say I was going to do a weights session – be it endurance, strength or hypertrophy. I understand the reps, recovery, sets needed for each type, how many times per week and % IRM etc.

But what I’m wondering is, are there rules for to achieve all over muscle balance? I was told the volume must be the same – is that true? So say I was working my biceps and I’m doing 10 reps x 3 sets x 20kg = 600 kg volume (I hope my maths is correct). So does that mean that my volume for my triceps should be the same? I just don’t get that because your triceps are bigger and stronger so you would be able and should lift more?

Does anyone know what the ratios would be: Quads:Hamstrings, Chest:Back, Biceps:Triceps and where do you tie in your shoulders – or is just not that simple as sport specific factors may play a part. And then should all your upper body muscles compliment each other entirely - chest, back, shoulders, triceps and biceps. Maybe I've stepped too much into body scuplting here!

Hope you understand what I’m getting at. Another thing - say someone suffering from hyphosis and you want to give them a programme to stretch out their chest and build up their back – but by how much do you increase the load on their back – without overloading it compared to the chest?

itsallaboutheL

Feel d Burn wrote: »

This question may have been asked previously so I apologise in advance if so, but I just have a question that is wrecking my head lately.

Say I was going to do a weights session – be it endurance, strength or hypertrophy. I understand the reps, recovery, sets needed for each type, how many times per week and % IRM etc.

But what I’m wondering is, are there rules for to achieve all over muscle balance? I was told the volume must be the same – is that true? So say I was working my biceps and I’m doing 10 reps x 3 sets x 20kg = 600 kg volume (I hope my maths is correct). So does that mean that my volume for my triceps should be the same? I just don’t get that because your triceps are bigger and stronger so you would be able and should lift more?

Does anyone know what the ratios would be: Quads:Hamstrings, Chest:Back, Biceps:Triceps and where do you tie in your shoulders – or is just not that simple as sport specific factors may play a part. And then should all your upper body muscles compliment each other entirely - chest, back, shoulders, triceps and biceps. Maybe I've stepped too much into body scuplting here!

Hope you understand what I’m getting at. Another thing - say someone suffering from hyphosis and you want to give them a programme to stretch out their chest and build up their back – but by how much do you increase the load on their back – without overloading it compared to the chest?

OT but...

you or someone you know is doing a P/T course of some sort, am i right?

Feel d Burn

Yep, I've done a PT course but once you get out there, you start asking yourself questions as you develop your skills and this is one which has i have been wondering about for a while.

itsallaboutheL

Feel d Burn wrote: »

Yep, I've done a PT course but once you get out there, you start asking yourself questions as you develop your skills and this is one which has i have been wondering about for a while.

NTC?

Feel d Burn

Indeed!

itsallaboutheL

I'm Psychic.....

To answer your question... the amount of stimulation required by each muscle to grow will depend on your own personal physiology no 2 people will do the same thing and get the same results.

As a general rule of thumb the bigger the muscle group the more work required to grow.

There's no formula that's going to tell you how much you need to lift for perfect symmetry.

Lift hard and often, Compound Movements and then tailor your program by adding assistance (or isolation) exercises when required.. but you know that!

If your bench and DL are improving your arms will be growing!!

Feel d Burn

Certainly looks like that!

Thanks a mil for your answer. Cheers

Colm_OReilly

I'd wager with isolation work (biceps vs tricep, hamstrings vs quads) you're probably more prone to imbalances and injuries.

There's ratios out there for various lifts though. back squat/front squat/overhead squat. deadlift, press, clean etc.

They'd be better indicators in my opinion, assuming of course you're not involved in a sport where you need imbalances.

itsallaboutheL

Colm_OReilly wrote: »

I'd wager with isolation work (biceps vs tricep, hamstrings vs quads) you're probably more prone to imbalances and injuries.

There's ratios out there for various lifts though. back squat/front squat/overhead squat. deadlift, press, clean etc.

They'd be better indicators in my opinion, assuming of course you're not involved in a sport where you need imbalances.

Imo bicep v tricep isn't an imbalance per se....

I'd consider chest v upper back, a serious imbalance if there is one because they directly affect training....

oh never mind, i'm drunk, i'll talk to ye tomorrow