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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Rob
Rob
February 11, 2020 12:16

Hi. I want to replace my bicep curls with hammer curls to bring up my lagging forearms. Nevertheless, I’m worried I will go through bicep atrophy by doing so since I will be reducing the tension overload of the arms by having to use less weight on a hammer curls vs the bicep curl.

I dont have enough volume allowance to do both bicep curls and hammer curls even though I wish I could do both.

Can switching exercises cause muscle atrophy? If a muscle like the chest is used to a 200lbs bench press but you need to replace it with dumbbell bench benching (using 50lbs each dumbell), there is now less tension being placed on the muscle, so wouldnt that cause detraining/atrophy?

Arturo Murcia Dominguez
Arturo Murcia Dominguez
January 3, 2020 17:15

Hello andy
Read your three books. Really good. Any possibility of a book dedicated to bulking with real experincies? Would be super!
Now the question. It’s related with exercise selection for back and low reps and horizontal mov. I started with barbell row, but i always end cheating, moving my torso towards the vertical plane and working more the traps. Any exercise that can avoid this issue? I dont have this problem with the deadlift, squat, bench press… I have selected another exercises for horizontal back, but i always end cheating unconciously

Thanks and happy new year
Arturo
Spain

Andy Morgan
Admin
Andy Morgan
January 4, 2020 11:52

Hi Arturo, thank you for the questions.

Any possibility of a book dedicated to bulking with real experincies? Would be super!

I’ll be updating the last shred to include bulking guidelines in the coming months. In the meantime, last week I updated my article on the topic. If you haven’t seen the changes yet, it’s worth a look: How to Bulk Without Getting Fat

Additionally: Updated Bulking Guidelines

Any exercise that can avoid this issue?

A seal row, or any machine row that is chest-supported. Inverted TRX rows will work also.

Shane
Shane
August 15, 2019 03:38

“Rides a Harley with a missing speedometer and loves the Rolling Stones.” Ahaha that’s so badass.

Andy Morgan
Admin
Andy Morgan
August 15, 2019 08:59
Reply to  Shane

Haha

Ali
Ali
August 8, 2019 14:01

Hey andy. Just had a question that is kinnda confusing me. When should i think of rotating an exercise?

Andy Morgan
Admin
Andy Morgan
August 9, 2019 02:18
Reply to  Ali

Hi Ali,
Hmm, good question:

  • When you’re failing to progress with it and have ruled out other programming or diet tweaks (you’ll see these covered in articles on the training page).
  • If you find your joints sore.
  • If you are bored and looking for a change.
  • I don’t make changes without a reason.

    Ali
    Ali
    July 1, 2019 09:28

    I’m a beginner whose only goal is hypertrophy. I do 11 sets for my back. 2 vertical pull movements and 2 horizontal pull movements. Would it be better to make it just 1 horizontal pull movement and 1 vertical pull movement?

    Andy Morgan
    Admin
    Andy Morgan
    July 1, 2019 15:41
    Reply to  Ali

    Probably for now, yes. The advice from abvove:

    Summary for Novice Exercise Selection Choice

    Start with compound exercises as your main lifts. This will allow you to practice the basic movement patterns and train a lot of muscle mass. Limit the number of exercises so that you can learn the proper form quickly, and train the body effectively while your work capacity is limited. The compound exercises train small muscles, which includes your arms, shoulders, and to an extent, your abs too.

    Choose one exercise that represents each of the basic movement patterns; squat, hip hinge, push & press, and pull & row. By incorporating all these movement patterns you will be able to train most of your body with a small number of exercises.

    trackback
    Guía para la selección de ejercicios cuando no tienes un entrenador – MrFitnesscience
    June 29, 2019 01:12

    […] Este post ha sido traducido y adaptado del artículo original: https://rippedbody.com/exercise-selection/. […]

    John Cade
    John Cade
    March 31, 2019 12:09

    Hi, great article! Do you think it is necesary to balance knee dominant exercises with hip dominant exercises? For example a 1:1 ratio.

    Andy Morgan
    Admin
    Andy Morgan
    April 1, 2019 05:57
    Reply to  John Cade

    Not necessarily. You could also think in terms of body parts trained. More on this here: here.

    Arturo Murcia Dominguez
    Arturo Murcia Dominguez
    March 3, 2019 01:24

    Hello andy,

    Two questions:
    -rdl vs deadlift- is deadlift more focused on the back? Which works better the harmstring.
    What about really specific exercises, as serratus? Is it worked with rows?

    Many thanks
    Arturo, spai

    Andy Morgan
    Admin
    Andy Morgan
    March 4, 2019 13:35

    1. They both work the hamstring, the RDL is more focused on the hamstring specifically. The deadlift has a larger training effect on the back.
    2. The serratus will get trained through your regular training movements, there is no need to specifically target it.

    John
    John
    April 27, 2018 03:16

    Is there a way to figure out our current work capacity?

    Andy Morgan
    Admin
    Andy Morgan
    April 27, 2018 08:33
    Reply to  John

    Not specifically, more a case of trying and seeing how you go, then increasing or decreasing training volume. This article may help as a starting point.

    Nico Arvanitis
    Nico Arvanitis
    March 19, 2018 23:42

    Hi Andy, I was wondering how you define the different muscle groups? For instance, do you count legs as a single muscle group or do you break them down into glutes, quads etc? Different people will have different takes on this, but what’s your approximate overall breakdown of muscle groups?

    Andy Morgan
    Admin
    Andy Morgan
    March 21, 2018 15:41
    Reply to  Nico Arvanitis

    Generally, in terms of the four main movement patterns and then those hit by the accessory exercises listed above.

    Mike G
    Mike G
    May 28, 2017 23:41

    Hi guys. Awesome info in this article and on the site in general that really allowed me to digest what the top coaches have been providing. Before finding this site I definitely got lost in the noise.

    My shoulders and hips have gotten beat up in high school sports and improper form early on in my lifting career. I tend to work around impingement (hips) and instability (shoulders) by using dumbbells, kettle bells, and single limb movements like split squats, etc. Onviously it’s harder to load these up once lifters get into heavier weight ranges, but I wanted to get your guys’ view on using these movements in older or injured lifters. Would this be detrimental to muscle gain? How would you generally approach a situation like this where compound movements like the normal barbell squat or bench press cause pain?

    Andy Morgan
    Admin
    Andy Morgan
    May 29, 2017 07:53
    Reply to  Mike G

    Hi Mike, I’d do exactly what you have been doing, work around the limitations with equipment that doesn’t hurt. You can still allow for progressive overloading. Just be aware that with dumbbells the incremental jumps are usually greater, so it makes sense to work in higher rep ranges (6-15) than you may otherwise use with barbells.

    trackback
    Podcast Episode #15 - Q&A with Rippedbody.com Coach, Andy Morgan
    April 26, 2017 06:54

    […] → Exercise Selection […]

    jesus armenta
    jesus armenta
    April 22, 2017 11:14

    For hypertrophy programs would it be good to schedule high-intensity compound exercises and isolation exercises for metabolic stress?

    To stimulate the fibers
    3.1 Fast Fibers or Type II-B Fibers
    3.2 Slow Fibers or Type I Fibers
    3.3 Intermediate fibers Type II-A

    The upper part of the breastplate is only stimulated by 5% at an inclined press with respect to the bench press.

    There are studies that indicate that bench press with supine grip stimulates the upper part better than it thinks?

    Gracias is the best site of strength and bodybuilding.

    Andy Morgan
    Admin
    Andy Morgan
    April 22, 2017 19:53
    Reply to  jesus armenta

    Hi Jesus, your 6th comment across multiple articles in 3 days.

    You’re clearly hungry to learn, and I’m clearly too kind as I keep answering, but I have to cut you off for your own good and tell this to you bluntly:

    You’re concerning yourself with small things that you think matter but don’t. This is because you don’t see the big picture of what is important, yet. Go watch the free video lectures I told you to yesterday. Here’s the link, just click “videos” on the side.

    Robert
    Robert
    January 25, 2017 20:01

    Hello Andy,

    I look here regullary and the website is awesome!
    Your answers have helpt me a lot.

    I would have one question about bench press.
    Do you recommend incline bench press or it is redundant.
    Do you do only flat bench?

    Andy Morgan
    Admin
    Andy Morgan
    January 26, 2017 08:58
    Reply to  Robert

    Thanks for the question, Robert. Glad to read you are finding the site so helpful.

    – Sure, you could choose the incline. The difference is slight, so the difference is slight. Make sense? If you find that more comfortable, do it. If you want to make a small change, do it. If you wish to do both, you can, but count the volume from the two as the same.

    Michael Jenkins
    Michael Jenkins
    October 21, 2016 09:10

    Awesome article, gentlemen. I feel like reading the comments was a brief walk through the Legitimate Fitness Experts Hall of Fame! Andy, your knack for bringing together the best in the business never ceases to amaze me. Excellent writing, Kengo and Naoto!

    Andy Morgan
    Admin
    Andy Morgan
    October 21, 2016 09:31

    Haha, thanks Michael! I get to cheat due to the Japan connection as we translate their work into Japanese. 🙂

    Neil
    Neil
    October 18, 2016 16:40

    I need to say that this was a great read guys. I’ve been away from the site for a while (new baby etc) but I’d love to read more of your work (sort it out Andy ;-))

    Andy Morgan
    Admin
    Andy Morgan
    October 18, 2016 16:51
    Reply to  Neil

    Coming Neil! 🙂 Congrats btw.

    Eric Helms
    Eric Helms
    October 16, 2016 23:17

    Fantastic work on this gentlemen really comprehensive and logical and solidly based on evidence and practical experience.

    Kengo
    Kengo
    October 18, 2016 09:21
    Reply to  Eric Helms

    Thank you, Eric. We really appreciate you taking the time to give us feedback on this TWICE! We really couldn’t have finished this article without your help.

    Phil Clark
    Phil Clark
    October 15, 2016 03:07

    Thank you gentlemen. This is exactly the kind of information that need to be spread, especially to the beginner like myself.

    Having a simple and specific path to follow makes the first 6 months so very much easier.

    Knowing when you are ready to change your program, and to what, truly takes the brain out of the game, and I can focus on form and frequency.

    Will be sharing this, a lot.

    Domo arigato

    Naoto
    Naoto
    October 18, 2016 09:23
    Reply to  Phil Clark

    Thank you, Phil. That’s exactly how we hoped the article to get across. Glad you found it useful.

    James Krieger
    James Krieger
    October 15, 2016 01:13

    Hey guys you did an awesome job with this. Thank you for all your work in translating all of this stuff so that we are all able to reach a much wider audience.

    Kengo
    Kengo
    October 18, 2016 09:20
    Reply to  James Krieger

    Thank you for taking the time to read this, James!

    The Japanese versions of your articles on body fat measurement methods and insulin have definitely had positive impacts on a lot of people here. Looking forward to your new website!

    Diego
    Diego
    October 14, 2016 21:00

    Wow! Some serious people commenting here.. must read the article then.. haha just kidding, great info in a short but well laid read. Thanks guys!

    Andy Morgan
    Admin
    Andy Morgan
    October 17, 2016 11:29
    Reply to  Diego

    Thanks Diego! 🙂

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