I am currently doing CW’s “Hypertrophy Booster Shots” along with my current routine. I have just finished my first week. I am really confused, however, as to the correct exercise selection. Here’s what I’ve been doing:
Booster Shot 1: Leg Press
Booster Shot 2: DB Squats
Booster Shot 1: Bicep Curls
Booster Shot 2: Bicep Curls (I used different bars and hand grips for these two days, though I did both exercises while standing.)
Booster Shot 1: Push-down
Booster Shot 2: Push-down (as with my biceps, I used different bars and slightly different grips with these exercises, though the movement was the same)
Booster Shot 1: Seated Calf Raise
Booster Shot 2: Donkey Calf Raise
Booster Shot 1: Pec Contractor (Nautilus)
Booster Shot 2: Deltoid Fly (Nautilus)
Booster Shot 1: BB Forearm Curl
Booster Shot 2: DB Forearm Curl
So, as you can see, I used virtually all isolation exercises. Here’s why: In the article, CW mentions that each muscle should be worked 100 times. If I were doing a narrow-grip bench for my tris and then, a bit later, a DB incline-bench for my chest, I would be hitting my pecs well over that 100 mark. Is this true? Or should I count the narrow-grip bench as ONLY working my tris?
That’s question 1.
Question 2 is: Am I working too many muscles in one session? CW, in his follow-up responses, is slightly unclear about this. He seems to recommend starting with just a few different muscles, but also mentions that he has his clients work every single one of theirs in these Booster sessions. How do I know if I’m doing this for too many different muscles? I am not an advanced lifter but I have the motivation to do each muscle each Booster session.
Thanks for the advice, guys. Much appreciated.