I sat down today with the "Big Guy" to get specifics on body part grouping. In other words, what body parts do your train together on your workout days. Just as a reminder, the "Big Guy" advocates a protocol of 3 workouts per week, with the entire body split up by 2 separate workouts. That leaves you with training each body part directly 3x over a two week period(6 different workouts total, no repeating exercises during the 2 week cycle).
DPM: Okay, I am sure my readers are just as anxious as me to hear what the perfect body part split is. Go ahead!
BG: Alright, here it is. The first split is chest, back, shoulders and triceps. Perform the exercises in this order:
- Chest
- Back (thickness exercise or width exercise)
- Shoulders (if a pressing movement, if a pulling movement like upright rows, perform after triceps or after both back exercises)
- Back (thickness or width)
- Triceps
There is a little bit of flexibility to the order. Always do chest before shoulders and triceps though. That is the biggest thing you don't want to mess up. That is why it is best to do chest first, even though you could do a back exercise (or both back exercises) before chest if need be.
DPM: Two exercises for back? One for thickness and one for width? Can you explain that? Let me point out to my readers that generally, each and every workout on your program has only 1 exercise for each body part.
BG: That is correct. Back width exercises are in their own category though, as are back thickness exercises. Width exercises would be wide grip pull ups, parallel grip pull ups, wide grip pull downs, Hammer Strength Machine pulldowns, and other various pulling movements. Generally speaking, exercises that are not hard on the lower back or lumbar muscles, or the middle of the back. Width exercises are more for working the 'lats' as most guys would say. Thickness exercises are along the order of T-bar rows, bent over barbell rows, bent over dumbbell rows, power cage rack pulls, and deadlifts.
DPM: I am just taking a wild guess here, but, for exercise selection, you are an advocate of 'big' movements?
BG: Yes. You will not find me doing any sissy dumbbell chest flys, dumbbell shoulder raises, or other 'pump up and look pretty' exercises. It's all about 'big' movements with heavy weights.
DPM: Okay. So that is the basic structure of a 'Day 1' of the 2 day split. Lets tackle day two next time so my readers can go ahead and put together 3 different 'A' workouts.
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