A Look At Multiple Sets III
In continuing with the saga of multiple sets as I discussed in my early post A Look At Multiple Sets , we continue here where we left off in our workout. If one were for the day to specialize a bit on the chest area as we described in our workout in A Look At Multiple Sets II with:
Dips – 1 set to fatigue
Machine Chest Press – 1 set to fatigue
Pushups – 1 set to fatigue
Machine Dips – 1 set to fatigue
An addition of a handful of other exercises would round out the program nicely. Now, keeping in mind that not only are the chest, deltoids and triceps significantly stimulated, the upper back, abdominals and lats are worked very deeply as stabilizing and supporting muscles and would not need direct stimulation for the day. For instance, dips and pushups (done slow and controlled and as a means of a muscle developer, not as a means of “how many can I bang out”) can trash the scapulae and trapezius muscles quite effectively – again, if done in a controlled manner as they work very hard in the negative portion of the exercises (as they do in all pressing movements). And as mentioned earlier, changing rep schemes around also adds a dimension to other muscles usually not effected with the standard rep schemes.
So, what would I add to this workout on this particular day? Well, one could use the leg press for the lower body and maybe a set of barbell curls, a little grip/neck work and call it a day. If you feel guilty not doing any direct back/delt work, I would suggest the trap bar or better yet, dumbbell deadlift to work the posterior chain, delts and grip. Again, maybe then a set of machine curls because the lower back might be a bit tired after all of this so safety would rule in the decision-making process.
Next I will discuss the carry over certain exercises have when done certain ways.