Couple ?'s maybe common sense?

[Joe.Muscle]

Hey guys I have been out of town for 2 weeks and not able to train adequatly and well why I was sitting on my butt I ponder many different HST questions some simple and not..so bare with me if you dont mind..lol

First question does dumbell bench press on a 10 degree incline hit the entire chest enough for growth?? I ask only b/c I am going to start a compound only routine for chest and dips sometimes hurt my shoulders so I it may just be up to press for the majority of the time. I want the best gains possible so does that slight incline make a difference or should i just stick with flat dumbell press? I know old school bodybuilder Surge Nubret only did bench press of his awesome chest?

2nd question this is prob a dumbell question but again when you have time to think you ponder this stuff. If I do 2 sets of flys for my first 2 sets then go over to bench press and do 2 sets is this still pre-exhaust? Or is pre-exhaust only when you do a set of flys and then go immediatly into a press?

And last I know it is not popular to leave legs out of a routine, but I have been considering for a while now to do just once cycle of upper body routine to see what happens that being said, by not training legs I would lower my total sets and volume...so could I add those other sets to say chest, back and shoulders??? or is that just too much?
Is 60 sets a week 60 sets on your CNS regardless of what muscle you train or is it muscle related? If it is possible I was thinking of doing something like this...but again it looks to me to be getting to far away from HST and close to overtraining but I did want everyones input b/c again it would be for fun and expiermentation. Here is how it would look

Chest 6 sets of dumbell bench
Back 6 sets of Rows
Shoulders 1 set of dumbell press
2 sets of side lateral (only b/c the front delts have been hit with bench)

and thats it for upperbody only 15 sets and 45 for the week but I think it would overtrain those muscle or would it not considering its only 45 sets on the CNS.

Thats it sorry if these are simple answers..but hey I have been gone from the gym and a computer for two weeks..hehe.

Joe!

 

[Bryan Haycock]

Quote[/b] (Joe.Muscle @ Sep. 23 2005,3:10)]

Quote[/b] ]First question does dumbell bench press on a 10 degree incline hit the entire chest enough for growth??

Yes.

Quote[/b] ] I want the best gains possible so does that slight incline make a difference or should i just stick with flat dumbell press?

10% isn't much different from flat. What will determine your gains is more a matter of how heavy and when, not so much whether you are flat or at 10% incline.

Quote[/b] ]If I do 2 sets of flys for my first 2 sets then go over to bench press and do 2 sets is this still pre-exhaust? Or is pre-exhaust only when you do a set of flys and then go immediatly into a press?

Well, it depends on how "exhausted" your pecs are when you get around to doing bench. Technically you would do a type of "giant set" to pre-exhaust a muscle group. It would be done in the manner you described with an isolation movement first followed by a compound. I like to do pecdec followed by bench or dips sometimes.

Quote[/b] ]And last I know it is not popular to leave legs out of a routine, but I have been considering for a while now to do just once cycle of upper body routine to see what happens that being said, by not training legs I would lower my total sets and volume...so could I add those other sets to say chest, back and shoulders??? or is that just too much?

Well, that depends on those other muscle groups. They may already be getting enough work and adding more may just overwork them (strength wise). Or, if they were not getting as much as they needed before, this might be just the ticket.

Quote[/b] ]Is 60 sets a week 60 sets on your CNS regardless of what muscle you train or is it muscle related?

No. A set of squats is not the same as a set of tricep extensions. In general, the larger the muscle groups involved, the more exhaustion it will cause. When you add other muscle to the mix such as in squats or deadlifts, you drain the system even further.

Most people can train smaller muscle groups quite frequently without systemic overtraining.

 

[jvroig]

Hey Joe

Well, seeing as how Bryan already answered your q's and there's hardly anything more to add, hmmm...

Well, here's just a simple thing to remember when it comes to CNS fatigue... try not to count by number of sets... the more taxing it is for you, it would also most probably be more taxing to the CNS. You can do a few curls every hour and still be ok. Deadlifting that often, however, is a whole different story, that's like an express ticket to CNS fatigue.

Regards, good luck,
-JV