PizDof beat me to it, but yeah, your body grows as a whole. When it comes to chest, as an example, you bench press to engage your chest muscles, and you squat to maximise the gains.
Mind you, it doesn't have to be squats. It could be deadlifts or leg presses, but squats seem to be the best for most people.
Yeah, I completely forgot about that detail.Quote:
Originally Posted by GIJoe6186
One of the second best ways to maximise growth (and this is my own personal wild guess) is to do push ups until the cows come home. Unlike bench press, where it doesn't make sense to do high-rep sets all the times, you need to do lots of push ups for them to have any value.
They won't make big, but they can make you extremelly and obscenely dense (muscularly speaking.) Unlike bench presses, push ups hit more than the pecs/shoulders/triceps triumvirate. They hit wrists, forearms, biceps (if you try to squeeze the hands together on the way up), abdominals and lower back. I've seen people with brutal forearms from push ups alone (well almost).
So, as in Angry's case, if a person cannot do squats, push ups until the cows come home are another good (but not nearly as good) alternative.
I'm going to digress a bit to talk about push ups:
First, ideally, a person should be able to do 60 push ups, non-stop, in one single set in less than 90 seconds. That should be one test of fitness and strenght, a baseline per say. Again, let me say this again... a baseline.
Second, a lot of people pay lip service to push ups. Don't be one of those.
Third, and most importantly, a lot of people either don't know what to do with them, or complicate things unnecessarily and never get to use push ups as well as they could.
A good push up routine would involve a very high number of reps, in the order of hundreds. How can that be done? Simple: drop to the floor and do 30 to 40 push ups in good form and as fast as possible after every other major compound set you do, be it squats, barbell rows, etc.
Now, when you can't do squats, then mix push ups with some other bodyweight you can do, abdominals for example.
All you have to do to get a high number of push ups is to do them 30 to 40 at a time with no more than one minute of rest in between. Do 5 sets of 40 and you already have 200. Do 10 sets of 30, and you get 300.
You can do something like this (in a mini-routine apart from whatever else you do):
30-40 push ups
20-30 ab crunches
10 back extensions (body flat on the floor)
1 minute break
Repeat 5-6 times. Do that everyday, or every other day, in addition to whatever else you do (biceps, triceps, whatever). It won't make you big, but it will make you dense and stronger.
It's not only the amount of weight that's important; the intensity and the effort done during a workout is what makes or breaks things. Without the proper intensity, your body, your apetite and your metabolism will never change.