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[HOUSTON TEXAN]

Not a beginner one. One that is possibly bodypart split, one that factors the beach muscles in more than the beginners.

[swanso5]

alwyn cosgrove write about a study that was done comparing isolation and multi joint exercises...1 group done chin ups for arms and another group done chin ups and some form of curl for arms...at the end of the study both groups increased their arm size the same

what does this mean?

chin ups by themselves are just as effective as chin ups and curls and far more efficient

again what does this mean in regards to you?

you can train beach muscles but still use compounds in full body type workouts

i'm not sure what program you were doing but you want something strength focused then at the end of each session fuill up the rest of the hour with beach muscle training

for a 3/week plan you might use something like this:

deads work up to 3rm / 4 singles over 90%

circuit of db bench press / db rows / bulgarian split squat 3 x 8

then add in shoulder and arm work for 15mins max and you're done

make up 3 of those workouts and your set

[ballas38]

This is a little bit off topic. I am on the TBT where it says to choose 4 compound and 2 isolation preferably, but i read one of Chad's posts where he says you can choose 5-1. So it's better to choose 6 compound exercises, right? (Although this would kill me )

[HOUSTON TEXAN]

Okay how about this.

bb bench
deadlifts
bb rows
preacher curls
triceps extensions
Military press

thats just an example for one day of lifts. How is it?

[HOUSTON TEXAN]

Day 2

Squats
Dips
Weighted Pull ups
barbell curls
vbar pushdowns
lateral raises

[swanso5]

ballas - if you think 6 compounds may be pushing it then it probably is...TBT simply gives a little more leeway for beach muscles by=ut you don;t need to include them if you don't want to

texan - just because you're raining beach muscles doesn't mean your exercise selection should go to the shit...pushdowns, laterals and extensions are not the best choices for those muscles...do deads first on their day

best exercises for those above mentioned muscles...

tri's - diamond push ups, tiger bend push ups, bodyweight tricep extensions, lockouts, ticep death push up complex

delts - single arm shoulder presses, push jerks, push presses, lockouts, overhead squats, snatches, l laterals, cuban presses...they also get a fair bit of work from other exercises

using these you'
re still training the beach muscles but with compounds like they should be regardless of your goal

[HOUSTON TEXAN]

Day 1

deadlifts
bb bench
bb rows
preacher curls
Tricep Lockouts
Military press

Day 2

Squats
Dips
Weighted Pull ups
barbell curls
Diamond pushups
cuban presses

Day 3

Back Squats
db bench
t-bar rows
EZ bar curls
Tigerbend pushups
Single arm shoulder presses

How is this looking?

[swanso5]

you have a little bit of overlap...

1 - deads, bb bench, db rows (bb rows aren't great for hypertrophy but are for strength), lockouts, chins

- bi's will get worked with rows/chins...tri's with bench / lockouts...delts with bench / lockouts

2 - squats, dips, pull ups, military, inverted row

- tri's with dips / military...bi's with pull ups / rows...delts with dips, military

3 - front squat, incline bench, t rows, tiger bend push ups, curls

- tri's with incline / push ups...bi's with rows / curls...delts with bench / push ups

this looks better to me

[HOUSTON TEXAN]

I think I'm going to go with what you have there.

[swanso5]

you're a wise man