possibly dumb ?

[colbytim]

when working two body parts on one WO day, do you work all of one body part (ex do all your tricep exercises first), or alternate (tri, chest, tri, chest, etc.) which way is better and why? thanks!

[pkahnman]

Very dumb question
Work the bigger muscle first

[peterholbrook]

with something like tri's and chest, i'd do all my chest work first, unless it's something
like flyes..

i wouldn't want to fatigue my triceps doing something like pushdowns or skullcrushers
and superset it with bench press..

if you're doing something like chest and back however i love supersetting the two

eg. incline press supersetted with lat pulldown

[colbytim]

well, i do

tris/chest/abs - day 1
shoulders/legs - day 2
back/bis/abs - day 3
rest
repeat

[willkauter]

it depends on your goal. if you are preparing for almost anything except a massive size gain then supersets back chest alternating for example is good. but for size 3 sets of each exercise till the group is done is best.

[willkauter]

also if u want to gain as much hormone out put as posible than do the largest muscle first. tris never before chest. you will take away gains on chest. full body 2-3 times a week is best.

[colbytim]

ive been doing this on chest/tri days

tri pulldown
bench
tri pulldown rope
flyes
tri extension overhead
chest press

baddddddd?

[colbytim]

goal is gain lean muscle/lose some fat

[bonacris]

Most chest pushing exercises use the triceps so why would you want to tired these small muscles out before fatiguing the chest? I would do all my chest training before going near tricep exercises.

[willkauter]

ok the best way to do that is to lift hard. 3 days a week and run 1 day a week with sprints, like sprint a hill not a huge one but sproint to the top and walk back down for ur break then do it again for about 15-20 min as for muscle, full body 2 days and the 3rd work out that week needs to be calistedics like pushups sit ups mountain climbers multi sets 2 min rest in between . failure for each or time urself for a minute of contant intense exersize for 3 sets each. Ur full body needs to start with legs then go up to back then chest then shoulders than arms than what everelse u want like abbs. do 2 sets of each exercise heavy then burn out for the third. or on each body part do 7 slow reps 7-8 secs up and the same down immediatly do 7 fast then 7 reg, so a set of 21 at 3 differant speeds.. 2 sets of this on each body part 2-3 times a week.

[colbytim]

Most chest pushing exercises use the triceps so why would you want to tired these small muscles out before fatiguing the chest? I would do all my chest training before going near tricep exercises.

makes sense. just getting back into this after being srsly injured overseas. thanks for sticking with my patience. ha

[bonacris]

Easy in slowly then if your coming back from an injury. dont want to over do it either. My chesticles are pathetic but i feel a good burn and am sloooooowly getting stronger even if i`m not getting bigger.

Best of luck with it =)

[colbytim]

thanks brah. what are the best chest exercises in your opinion if im just getting back into it? i was lucky in that my chest is pretty good so i never had to work it out much.

[willkauter]

yeah but you wont make any real progress withotu starting with intensity, reason why is that ur body needs to read that u are needing more hormone out put to compensate for the stress of exercise. U will just get in and out of lifting unless you work out harder than normal or if you take roids because you wont see any real results by easing ur way in

[bonacris]

I prefer Db presses over BB presses. I find it more challenging plus i dont have spotter so if i fail i can drop the weights safely..

My chest day consists of Db Incline bench press
Db Flat or Decline Bench press. I`ll change from session to session
Db flies
Dips

[colbytim]

yeah but you wont make any real progress withotu starting with intensity, reason why is that ur body needs to read that u are needing more hormone out put to compensate for the stress of exercise. U will just get in and out of lifting unless you work out harder than normal or if you take roids because you wont see any real results by easing ur way in

except if i go too hard then ill **** up my body and be sore all the time right/

[colbytim]

I prefer Db presses over BB presses. I find it more challenging plus i dont have spotter so if i fail i can drop the weights safely..

My chest day consists of Db Incline bench press
Db Flat or Decline Bench press. I`ll change from session to session
Db flies
Dips

cool thanks bro. think ill start with
DB bench flat
chest press machine
DB bench incline
chest fly machine

[bonacris]

yeah but you wont make any real progress withotu starting with intensity, reason why is that ur body needs to read that u are needing more hormone out put to compensate for the stress of exercise. U will just get in and out of lifting unless you work out harder than normal or if you take roids because you wont see any real results by easing ur way in

What do you keep mentioning roids for???
He`s just back from a serious injury so obviously he`s not going to be able to lift as much as he was. He will have to gauge how much weight he can actually do instead of jumping straight in and doing his one rep max. Then he can crank up the intensity...

[willkauter]

no, thats if you get an injury from stupidity, lifting hard doesnt mean u have to go about it without thinking about what ur doing, simply put: if u diet right and get8 hours sleep and dont lift heavier than u can handle for the amount of reps u have to do. When u are natural the first month u are usually sore. alot of weak people just quit before the hormone raise that speeds recovery naturally so they turn to juice or just lift like an ammy all there life.

[willkauter]

he already stated he has been lifting, thus his lay out in the begginning. and i mention roids because if he dont do as i am showing he will only reach his goals through roids , unless he has a much weaker goal then he stated. Read the entire post and also gain knowledgd from experience and education before u start runnin off at the mouth.

[bonacris]

cool thanks bro. think ill start with
DB bench flat
chest press machine
DB bench incline
chest fly machine

Switch the order of your training. Put the chest press machine after Db flat and Incline benching. Chest press wont work stabiliser muscles. Its still good especially after coming back from an injury but try keep the majority of your exercises with free weights. You should hopefully be pretty fatigued when doing the chest press machine so it will finish them off before doing you squeezing movement.

g`luck =)

[colbytim]

Switch the order of your training. Put the chest press machine after Db flat and Incline benching. Chest press wont work stabiliser muscles. Its still good especially after coming back from an injury but try keep the majority of your exercises with free weights. You should hopefully be pretty fatigued when doing the chest press machine so it will finish them off before doing you squeezing movement.

g`luck =)

got it. will do. thanks mate.

[bonacris]

he already stated he has been lifting, thus his lay out in the begginning. and i mention roids because if he dont do as i am showing he will only reach his goals through roids , unless he has a much weaker goal then he stated. Read the entire post and also gain knowledgd from experience and education before u start runnin off at the mouth.

He said his goal was to gain lean muscle and lose fat. So according to you he can only do this by taking steroids. The 1000`s of people who do it naturally are all obviously doing it wrong. And how am i running my mouth off? You kept bring up steroids even thought they were not mentioned anywhere in his initila post so i`m just asking why you keep bring up something irrelevent to the OP.

[willkauter]

u dont listen or u r dumb.. i overly stated several times that the best way is natural an i laid it out. And you are the only one doing it wrong natural if u look at urself. I am natural and can out lift almost anyone my weight ontop of that o fight and am ranked 3rd in the midwest for my weight class. So naturally i do it best and know whats best. and for leaning out at his age also to gain muscle how can you give him a couple simple lifts and expect that to stimulate his metabolic system with that load of crap. U are tiney and an amature you obviously have no idea or little disaplin and knowledge.

[willkauter]

roids were mentioned for this: like i said he cant gain muscle loose fat with ur ideas. my ideas yes. or roids because they force this idea. but nobody said anything irrelevent. you just have bad comprehension skills.

[willkauter]

1000s doing it natural doesn work for them? just because you have some muscle or test deficiantcy doesnt mean others do..

[willkauter]

if you listen to that guy you are arnt seriouse about ur own health.how can you burn fat through barely burning off what ur body can already burn regularely. U have to do more than what you guys are sayin to stimulate the use of fat for energy which= more muscle less fat.

[bonacris]

so i`m dumb even though you cant not spell TINY or LOSE correctly. Hmmmmm well done there. The fact the OP has had a serious injury was the reason for me telling him to take it easy at the start. We cant all be ranked 3rd in some crappy regional thing like you are. The fact that i have a major in Anatomy and a Minor in Physiology at 23 years old is a far greater achievement in my books. Also look at the OP responses. They were all towards me, thanking me and aiming his questions at me because even he could recognise that the information i was giving him was far superior to the BS that was coming out of your mouth.

You clearly have been punched in the head to many times.

[bonacris]

if you listen to that guy you are arnt seriouse about ur own health.how can you burn fat through barely burning off what ur body can already burn regularely. U have to do more than what you guys are sayin to stimulate the use of fat for energy which= more muscle less fat.

I never mention losing weight. I answered his original question about doing chest before doing tricep exercises so you need to quit while you are behind.