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what order to do my muscles
what are the various ways of working the muscle groups,is there any special way or is it as long as you work the major muscles first before the smaller ones i.e if you do your back and chest when should you do your shoulders,triceps and biceps or should you do upper body one day and lower the next??
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February 4th, 2007 at 6:09 pm
Hi Nick
There is no set answer to this question, as there are many extenuating circumstances that might influence the way you train. As a general rule though, one would train larger muscle groups before training smaller ones i.e. Chest before triceps. Sometimes you can also train a smaller muscle group to pre-exhaust the muscles before training a larger muscle group. It is advisable to leave at least 48 hrs (sometimes 72 hrs for larger muscles like legs) before training them again. As for training routines you can split your routine into three days one day off, four days one day off, one day on one day off or as in some cases upper and lower body workouts on separate days. The combinations of routines are endless. It would depend to a large extent what your goals are, losing fat, gaining muscle, training for a specific sport or recovering from an injury. If you give me more of an idea of what you are trying to achieve I would be able to suggest a more specific routine.
Hope this helps somewhat.
Debbie
February 14th, 2007 at 6:53 pm
Hi Nick
Good question.Currently i am doing the following:
Mon:Chest,Shoulders
Tues: Back,Calves
Wed: rest
Thur: Arms
Fri:Legs(hams,Quads)
Sat:Cardio,any body part i feel i havent worked hard enough(Compund moves.high reps low weights)
Sun:Rest
Main advice: Leave a days rest for arms if you have just trained your chest,shoulder or back because you work your biceps and triceps alot anyway in these sessions.There is no ’special way’ of training specific parts and is case of preference .This is a common regime in the sense that you dont overwork each muscle group too much before you train it again. I split the week in to two and base my sessions around compund moves. It look at it like this:
Mon/Tues.3 compound moves; Bench,shoulder press Dead Lift.
Thurs/Fri/Sat. 2 Compund moves; Squat and another compound move i want to work on.
Hope this helps mate. Check the maximuscle web site or buy a magazine called Muscle and fitness for more tips. I used these and they both have good info when it comes to training regimes and more importantly nutrition.
February 15th, 2007 at 10:07 pm
One key is to work the agonist before the antagonists. Don’t worry about training splits. Just do full body workouts, focusing really on compund movements. Anyone that tells you not to do them, clearly knows nothing about weight training (unless of course you are an olympic athlete and that is what your strength coach is currently advising you)
February 20th, 2007 at 9:23 am
To prevent fatigue to any muscles if doing a full routine = Chest-back-front leg muscle-hamstring-biceps-delts-triceps-trapz-calf