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Defender of Justice
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ir
2nd Brig. general (سرتیب دوم)
I've made a new 4 day full body routine. What I'm wondering is wether I should do multiple types of training for one muscle. For example, is it enough for my chest muscles if I only do push-ups? And is it enough for my triceps to only do standing tricep extensions?

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Private (سرباز عادى)
Update:Measured my arm yesterday,I have hit 37cm(14,5 inches) now :),although still a long way to go.

@Pasdar,i just saw your post now. Well,it depends on the exercise. But usually two is enough. For chest incline press is enough. But not if you do push-ups.
For triceps, one close grip press and an extension.It depends on the anatomy of the bodypart and if the exercise can hit all the muscle heads.You can post your routine if you want and i can give you my opinon

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The journey & decision has been made.
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Lieutenant colonel (سرهنگ دوم)
Update:Measured my arm yesterday,I have hit 37cm(14,5 inches) now :),although still a long way to go.

@Pasdar,i just saw your post now. Well,it depends on the exercise. But usually two is enough. For chest incline press is enough. But not if you do push-ups.
For triceps, one close grip press and an extension.It depends on the anatomy of the bodypart and if the exercise can hit all the muscle heads.You can post your routine if you want and i can give you my opinon

hi long time no see Alex, how are you?
  

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Private (سرباز عادى)
hi long time no see Alex, how are you?
hi :),Indeed Amin jan, I'm fine,how are you brother?

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Sieg Zeon
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Dude Alex whatz shakin how have you been? Been so busy with school and I haven't seen you on messenger in a while hope you are alright I should be on messenger later today
"By focusing our anger and sorrow, we are finally in a position where victory is within our grasp, and once again, our most cherished nation will flourish. Victory is the greatest tribute we can pay those who sacrifice their lives for us! Rise, our people, Rise! Take your sorrow, and turn it into anger! Zeon thirsts for the strength of its people! SIEG ZEON!"

-Gihren Zabi

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Private (سرباز عادى)
Dude Alex whatz shakin how have you been? Been so busy with school and I haven't seen you on messenger in a while hope you are alright I should be on messenger later today
Hey bro :), I'm good  bro,busy with uni :),how are you?. Yeah i was going to ask Yousef if he had heard from you but i guessed you were busy with school. Nice to see that you are well.I will be on msn for a few hours and if i see you online we will catch up.

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Lieutenant colonel (سرهنگ دوم)
hi :),Indeed Amin jan, I'm fine,how are you brother?
thanks brother,
I will send you PM a little later.
take care.

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okay brother,thanks you too

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Defender of Justice
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ir
2nd Brig. general (سرتیب دوم)
The following website shows you the full nutrition value of any food you can think of: http://nutritiondata.self.com/
Really good if you want to be careful with what you eat.

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Defender of Justice
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ir
2nd Brig. general (سرتیب دوم)
Me and Barberry work out using this:

Shake Weight For Men™ - OFFICIAL VIDEO AD

It seems to have good results.

The south park episode "Creme Fraiche" is about this device. Also, this device will not let you gain muscle, it will help you lose weight and add more definition though.... if you consistently keep using it...

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Private (سرباز عادى)
How is everyone doing on their workout?
I  have hit 37.5cm in arm measurement and changed my split. I now do Chest/Triceps, Back/Biceps, Legs/Delts/Traps. But still working out 6-7 days a week.I do abs on all workouts.

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Defender of Justice
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ir
2nd Brig. general (سرتیب دوم)
How is everyone doing on their workout?
I  have hit 37.5cm in arm measurement and changed my split. I now do Chest/Triceps, Back/Biceps, Legs/Delts/Traps. But still working out 6-7 days a week.I do abs on all workouts.
37.5cm during rest and without flexing?

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Private (سرباز عادى)
37.5cm during rest and without flexing?

No, without a pump, and flexed. One always measures flexed. How is your workout going?

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Vahdat, Moghavemat, Ezzat
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Colonel (سرهنگ)
I've made a new 4 day full body routine. What I'm wondering is wether I should do multiple types of training for one muscle. For example, is it enough for my chest muscles if I only do push-ups? And is it enough for my triceps to only do standing tricep extensions?


It depends on your fitness level.

You have to progressively overload your muscles for any sort of gain, weather its fitness orientated or aesthetically orientated workout. 

For an individual with a high level of fitness, one workout per muscle is not enough.

However, for a beginner or intermediate it could be enough because many muscles work in correlation to each other and are either antagonists of each other or synergist.

For instance, the above example, push ups also workout your triceps. So your triceps are being worked out on two exercises. In one it is the prime mover, in the other its a synergist together with the your chest muslce, (pectoralis major)
Ya Ali, molla Ali (as)

"There is no wealth like knowledge, no poverty like ignorance" - Imam Ali (as)

"''melate ma neshan dade'ast ke be hadaf haye khod momen, va dar rahe on, ta nesar'e jaan eestade'ast.. chenin melati, az america va az hiiich ghodrati nemitars'ad, va be yaari'e khoda neshan khahad daad ke pirooz az on' e hagh, va momenan be hagh ast!"

- Rahbar'e moazzam'e Enghlab'e Islami Ayatollah Seyyed Ali Khamenei

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Defender of Justice
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2nd Brig. general (سرتیب دوم)
No, without a pump, and flexed. One always measures flexed. How is your workout going?
According to bodybuilding.com you're not supposed to flex. My arm is 26 cm during rest day and no flexing/pump. Check bodybuilding.com videos on measuring stuff...

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Defender of Justice
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2nd Brig. general (سرتیب دوم)
It depends on your fitness level.

You have to progressively overload your muscles for any sort of gain, weather its fitness orientated or aesthetically orientated workout. 

For an individual with a high level of fitness, one workout per muscle is not enough.

However, for a beginner or intermediate it could be enough because many muscles work in correlation to each other and are either antagonists of each other or synergist.

For instance, the above example, push ups also workout your triceps. So your triceps are being worked out on two exercises. In one it is the prime mover, in the other its a synergist together with the your chest muslce, (pectoralis major)
I do wide grip legs raised push ups... while I do feel my triceps, my chest does get pumped from doing it. I also do dumbbell pullover's for my chest.

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Vahdat, Moghavemat, Ezzat
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Colonel (سرهنگ)
I do wide grip legs raised push ups... while I do feel my triceps, my chest does get pumped from doing it. I also do dumbbell pullover's for my chest.

The best exercise for your chest is flies.

The pectoralis major main function is , during contraction, to bring your arm to the mid line of your body.  So flies are one of the best exercises for it.

The way you do push ups is probably on a slight angle and therefore it also works your anterior deltoid (deltoideous pars clavicularis).

If you mix flies with your push ups, you'll get an optimal chest exercise. You should also try using dumbell flies as well as dumbell chest press.

Free weight exercises will help develop your stabilizer muscles, gripping muscles, range of motion and develops good strength.

What are your goals?

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rouz
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Guys, guys... guys. Lets stop measuring things before it gets out of hand.

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Defender of Justice
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2nd Brig. general (سرتیب دوم)
Talking about measurements... my wife says my upper body is becoming too large in comparison to my legs... she say's it's out of proportion.... I don't agree somewhat... I actually don't train my legs... I want to train my legs, but since I train at home, not much to train my legs with... other than maybe buying equipment... However, for some time I used to do crunches with my wife and son sitting on my shoulders... I stopped doing it after I read it's not good for your back.

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rouz
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Talking about measurements... my wife says my upper body is becoming too large in comparison to my legs... she say's it's out of proportion.... I don't agree somewhat... I actually don't train my legs... I want to train my legs, but since I train at home, not much to train my legs with... other than maybe buying equipment... However, for some time I used to do crunches with my wife and son sitting on my shoulders... I stopped doing it after I read it's not good for your back.

That is a problem with a lot of gym rats, they become too bulky waste up and neglect legs. From what I understand you were quite slim though, so perhaps your wife is exaggerating like all women do.

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Defender of Justice
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2nd Brig. general (سرتیب دوم)
I'll add some measurements later today... :p

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Private (سرباز عادى)
According to bodybuilding.com you're not supposed to flex. My arm is 26 cm during rest day and no flexing/pump. Check bodybuilding.com videos on measuring stuff...
Well are you sure it's the site itself that has released it or a member?. All other sites states flexed,For example if you read in a magazine about arnold having 50cm,then it's flexed that  why people work their biceps peak and etc.

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The best exercise for your chest is flies.

The pectoralis major main function is , during contraction, to bring your arm to the mid line of your body.  So flies are one of the best exercises for it.

The way you do push ups is probably on a slight angle and therefore it also works your anterior deltoid (deltoideous pars clavicularis).

If you mix flies with your push ups, you'll get an optimal chest exercise. You should also try using dumbell flies as well as dumbell chest press.

Free weight exercises will help develop your stabilizer muscles, gripping muscles, range of motion and develops good strength.

What are your goals?
I disagreee, no pro has built good chest muscles using only flies and flies are never their main exercise it's there last and lowest on priority list., they only do a few sets at the end because you can't use much wheight on it and with heavy weights it also becomes dangerous to perform.
It's a good isolation exercise but it's not even close to beating the dumbell bench press because of the wheight ratio which is needed for muscle growth

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Private (سرباز عادى)
Talking about measurements... my wife says my upper body is becoming too large in comparison to my legs... she say's it's out of proportion.... I don't agree somewhat... I actually don't train my legs... I want to train my legs, but since I train at home, not much to train my legs with... other than maybe buying equipment... However, for some time I used to do crunches with my wife and son sitting on my shoulders... I stopped doing it after I read it's not good for your back.
Well i had the same problem for a while,when i played soccer i felt i couldn't run as fast as before because my upper body was heavy compared to my lower body. This was me with full abs so i wasn't fat or anything. I recommend always working all the body parts,i have learned it now after a year lol.Since you grow faster if you work legs too since it causes a bigger growth horomone spike and also when you neglect a bodypart you later have to go back and bring that body part on par and it's frustrating when you have a good body but you see a big weak point.

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Defender of Justice
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2nd Brig. general (سرتیب دوم)
According to some expert bodybuilders bench presses are over rated, and flies are the best.

As for measuring... Check their official videos on how to measure, everything has to be done in rest and that makes sense too. You can not always flex the same way, while in rest it's always the same without effort, so you measure actual gains.

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