I know this thread has probably been done before. I tried to find one but didn't, sorry. I am in the process of figuring out what my workout is going to be and what my goal is going to be. I want shape but I also want strength. What I want is all points of view on which ones, when, how often and why. The only thing I am almost sure of is that I will be working out 4 days a week. Cardio is not an issue I walk 2 miles to work and most days I spend my lunch hr either walking up and down 8 flights of stairs or on the nicer days getting away from work and walking.
|
-
05-11-2011, 06:47 PM #1
- Join Date: Oct 2007
- Location: Illinois, United States
- Age: 61
- Posts: 184
- Rep Power: 233
what muscle groups do you workout together and why?
....
-
05-11-2011, 06:58 PM #2
- Join Date: Sep 2008
- Location: Sandy, Utah, United States
- Posts: 6,988
- Rep Power: 16042
I don't train muscle groups, I train movements.
Tuesday: squat and deadlift
Thursday: cleans and overhead pressing
Saturday: events, i.e. yoke, farmers, log, stones, tire, sandbag,...
Because that's how the human body is designed, ie to do movements. You can't truly isolate muscle groups anyway, attempts at trying just result in a bunch of worthless exercises ( IMHO ).Last edited by bigtallox; 05-11-2011 at 08:45 PM.
Qualifying for long drive contest with 328 yard drive
https://www.youtube.com/watch?v=DKrGuFlqhaA
2017 Utah State Longest drive. This one went 328 and got me into finals
https://www.youtube.com/watch?v=Lx-_3HrZzI4
2017 Rockwell challenge. 325 yards
https://www.youtube.com/watch?v=VeuB2rPMcBA
-
05-11-2011, 07:46 PM #3
- Join Date: Nov 2004
- Location: California, United States
- Age: 75
- Posts: 4,873
- Rep Power: 14837
I train muscle groups once a week.
Day one is for quadriceps, leg biceps, and calves.
Day two is for chest, shoulders, and triceps. This is push day for the upper body muscles were their actions are mainly pushing movements. The pushing muscles are trained directly or assist in training the other pushing muscle groups. For example the bench press for the chest will engage the shoulders, in particular the anterior deltoid, and the triceps. I continue the process of training the shoulders and triceps in this workout. All three muscle groups will have week to recover for the next training session.
Day three is for back, traps, and biceps. This is the pull day for upper body muscles were their actions are mostly pulling movements. All three muscle groups will have week to recover for the next training session just as the muscle groups trained on the other days.
I will train abs once a week on any of the three days.
I normally train on Monday, Wednesday, and Friday.
Cardio is not part of my training routine.How can you visualize training a muscle if you don't know its structure?
-
05-12-2011, 06:52 PM #4
-
-
05-13-2011, 05:33 AM #5
-
05-13-2011, 06:05 AM #6
i push two days a week and pull two days a week. one heavy one less heavy. six sets of 5x5-8. keep it simple for legs. squat on heavy push leg press on less heavy. deadlift on heavy pull and weighted hyper extensions on less heavy. working my body as a unit has been the most practical for me. i always struggled with one body part per day as bigtallox suggested.
as an example here's what i did last night for less heavy push:
arnold press 5x6-8
weighted dips 5x8
incline (15%) flies 5x8
front plate raises 4x8
leg press 8x8
100 push ups/100 sit ups. i know sit ups is a pull but i try to hit abs 3xweek.
-
05-13-2011, 07:10 AM #7
- Join Date: Oct 2010
- Location: Cary, North Carolina, United States
- Age: 51
- Posts: 96
- Rep Power: 194
This push/pull concept intrigues me. I will have to do some homework.
Here is my basic routine. I'm a n00b so take it with a grain of salt.
Monday - Biceps, Back
Tuesday - Legs
Wednesday - Walk funny to Italian restaurant for lunch
Thursday - Chest, Abs
Friday - Shoulders, Triceps
Why I work groups in this structure. I started out using just machines 7 months ago. I decided I lacked the discipline for free weights and until I graduated to another level of understanding, I'd stick with machines. So when I switched from a 3 to 4 day split in February, I built a spreadsheet listing all the machines at my gym and added fields for which muscle groups they worked primarily, and which secondarily (if any). Since my goal was to only work one pgroup out once a week, I sorted my list by primary group and then fine tuned by secondary group. That's basically how I arrived at my groupings.
This grouping works for me but of course I'm a n00b and it's subject to change at my next milestone coming up in a few months.
Sean
-
05-13-2011, 07:35 AM #8
I just changed up my split to get so that I am working on consistent days rather than floating as I was. I prefer the floating but it makes scheduling life outside the gym too complicated.
Sun - Chest/Back
Mon - Legs
Tue - off
Wed - Delts/Triceps (3 sets of 3 reps Heavy Machine Bench also)
Thur - Deads/Biceps (3 sets of 5 reps Heavy Leg Press & 3 sets of 10 reps Heavy Seated Rows also)
Fri - off
Sat - off
Over the summer I'll likely throw in some walking in the am but other than that I'm not a big cardio guy.Was friends with Methuselah
-
-
05-13-2011, 07:37 AM #9
- Join Date: Aug 2007
- Location: British Columbia, Canada
- Age: 60
- Posts: 5,385
- Rep Power: 8552
Work each bodyart 2x/week, but with reduced sets. Never gotten satisfaction with once/week. Plus I like to train by days in the week, not different days each week. I followed this routine in my competing daze too, but with more sets.
Tue & Sat - torso
AB exercise - 3x20
Chest press (could be any one of various types of press) - 3x8
Chest dips - 3x8
Shoulder press - 3x8
Wide grip upright row - 3x8
Wide grip overhand pullups - 3x8
Heavy row (DL every 3 weeks or so) - 3x8
Wed & Sun - limbs
Calf raise - 3x8
Squat or leg press - 3x8
Leg extension - 3x8
Close grip bench press - 3x8
Lying tricep extensions - 3x8
Barcell curls - 3x8
Preacher curls - 3x8
Forearm curls - 2-3x10
This routine includes hitting the pec-delt area only twice, not 4 times as many routines do, as consistent with advice I personally received from Bill Pearl (i.e. Train pecs and delts together); the close grips are, like all exercises, sometimes substituted. Back grows quickly and comes last but I stop after most tired. Legs grow fast so don't need too many sets; I'm not interested in competing again so I don't train hams formally.
If I need variation I change exercises or reps. If I want to add sets I can, always with a thought about how I'll feel at the end. I always stop at maximum pump.
The other change I'll sometimes make is doing a push-pull: chest, delts, tri's; legs, back, bi's.
-
05-13-2011, 07:56 AM #10
What I'm currently doing has little/no relation to what someone else should be doing. You need something tailored more closely to what you require.
... what my workout is going to be and what my goal is going to be.
As a couple of suggestions, either of which would be perfect for a noob, are:
An excellent beginner bodybuilding program:
*Routine: http://forum.bodybuilding.com/showthread.php?t=4195843
An excellent beginner strength program:
*Farley's SS writeup: http://forum.bodybuilding.com/showth...hp?t=131379243
And while mass and strength aren't completely mutually-exclusive, it's better to go with a specific plan tailored to suit one goal or the other. The two paths are somewhat parallel, but you'll get where you want to go a little faster if you pick a specific path.
One thing I don't suggest is trying to piece together your own "routine." There's much more involved in making steady progress than just throwing together a few exercises. Both of the programs I linked are just that; programs, thoroughly-thought-out with all factors taken into consideration.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
-
05-13-2011, 08:22 AM #11
mad cow 5x5 modified - went thru my first cycle of 13 weeks of this just deloaded and starting again.
monday-
squat
barbell rows
bench
weighted sit ups
cardio = tire drags - modified sled pulls etc.
wednesday-
light squat
overhead press
deadlifts
body weight glute ham raises
light and heavy farmers walks
friday-
squat
barbell rows
bench
reverse hypers
weighted dips
chin ups
and light tire flips for cardio
tuesday and thursdays rest
saturday and sunday will walk about 2 to 3 miles with wife for fun
-
05-13-2011, 08:31 AM #12
-
-
05-13-2011, 12:27 PM #13
-
05-13-2011, 12:59 PM #14
- Join Date: Dec 2005
- Location: Bronx, New York, United States
- Age: 59
- Posts: 43,414
- Rep Power: 198265
My split
Mon
Back, traps and Bi's
Tuesday
Chest and Triceps
Wed
Off
Thur
Quads and Hams
Friday
Shoulders and Calves
I do back and bi's because the biceps are targeted when doing back.I include traps cause the traps are part of the back.
I do chest and tri's because the triceps are targeted when doing presses.
I do quads and Hams to save time
I do shoulders with Calves cause I have to find a place to put in calves.On the list for Bannukah
-
05-13-2011, 01:05 PM #15
-
05-13-2011, 01:06 PM #16
-
-
05-13-2011, 01:08 PM #17
Workout Day 1: Legs and Abs
Rest Day
Workout Day 2: Chest and Bi's
Rest Day
Workout Day 3: Back, Shoulders and Tri's
Rest Day
Rest Day
On my rest days I still try to be active... hiking, yard work, etc.
I do it this way because on chest and back days, the opposing/secondary muscle groups still get exercised even though it's their "off day".
That said, I'll do it this way for another 4-6 weeks and then I'll probably switch to a Legs/Shoulders, Chest/Back/Abs, Bi's/Tri's split. I try to keep my routine from being too much of a routine for too long so that I don't get conditioned for it and hit plateaus."It's simple. If it jiggles, it's fat." -Arnold
-
05-13-2011, 01:55 PM #18
- Join Date: Sep 2008
- Location: Sandy, Utah, United States
- Posts: 6,988
- Rep Power: 16042
Bodybuilding broscience, that's not what's going on. It's most likely because your program lacks progression. Repetition is what makes your body get efficient at the movement and that's how you become able to move more weight, if your program has a progression. If no progression, then yeah, it's by definition a plateau ( but not because you haven't switched it up ).
Good luck.Qualifying for long drive contest with 328 yard drive
https://www.youtube.com/watch?v=DKrGuFlqhaA
2017 Utah State Longest drive. This one went 328 and got me into finals
https://www.youtube.com/watch?v=Lx-_3HrZzI4
2017 Rockwell challenge. 325 yards
https://www.youtube.com/watch?v=VeuB2rPMcBA
-
05-13-2011, 04:21 PM #19
- Join Date: Nov 2004
- Location: California, United States
- Age: 75
- Posts: 4,873
- Rep Power: 14837
You should train back before biceps. The biceps assist in back exercises. I like the push pull approach because the smaller assisting muscles for the larger muscles get equal time to recover and I need to do less exercises to train the smaller muscles.
As you can see there is a variety of ways to train with good results. You just need to experiment and find one that works for you.How can you visualize training a muscle if you don't know its structure?
-
05-13-2011, 04:48 PM #20
- Join Date: May 2011
- Location: Plymouth, Michigan, United States
- Age: 52
- Posts: 1,124
- Rep Power: 2934
I train each body part 1 time a week. Hit it hard and let it heal up good. But I dont do specific days I just go with the flow of life. (but I will admit I rarely miss a day)
day 1 - chest
day 2 - back
day 3 - bi
day 4- shoulders ( I do ALOT of shoulder stuff so I do traps a diff day)
day 5 - tris and traps (love traps)
day 6 - legs - lower back - calves
Prob looks kinda retarded to some but works well for me I also try to get at least 15-20 minute of cardio every other workout keeping my heart rate about mid 150 ish. Also if I miss a day..well so what I just pick up were I left off the next day. I dont compete nor do I intend to I just like to be big, healthy and have muscles so this routine works for me.
But I am always changing stuff too keeping my body in WTF mode so I feel the once a week thing works good due to the intensity I try to bring.
-
-
05-13-2011, 05:21 PM #21
Monday: Chest & Triceps - Triceps are worked during Chest compounding exercises, so I keep my overall Triceps sets to about 4 to 5 good working sets.
Tuesday: Back & Biceps - Biceps are worked during Back compounding exercises, so I keep my overall Biceps sets to about 6 or 7 good working sets that include 2 or 3 sets of Hammers, either with DBs or cable.
Wednesday: Legs
Thursday: Shoulders - Triceps are worked secondary, so had plenty of time to recoup from Monday and plenty of time to rest before Monday.
Friday, Saturday and Sunday: Off from weights. Might do some cardio
Why? Have tried many splits over the years and this one has given me the best results.
-
05-13-2011, 10:03 PM #22
- Join Date: Jul 2010
- Location: San Francisco, California, United States
- Age: 49
- Posts: 216
- Rep Power: 0
Day 1 - Back and Biceps + 20 min of cardio
Day 2 - Legs + 20 min of cardio
Day 3 - Chest, Shoulders and Triceps + 20 min of cardio
Day 4 - 1 hour of cardio
Day off
RepeatModesty is the most attractive thing on a woman. With that said, don't expect bikini pics of me plastered all over the Internet any time soon :)
-
05-14-2011, 12:38 AM #23
-
05-14-2011, 04:39 AM #24
Push/Pull Routine here....
Day One: Heavy chest and light Tris
Day Two : Heavy Deads, lighter back
Day Three: Cardio (If I get my lazy azz out of bed)
Day Four: Light chest, heavy tris with some shoulder presses mixed in
Day Five: Light squats (I rotate Day Two and Day Five, one week heavy squats, light deads, next week light squats heavy deads) and heavy back.
Day six and seven, eat and rest.400# Bulgarian bicep curl
-
-
05-14-2011, 04:41 AM #25
-
05-14-2011, 04:57 AM #26
-
05-14-2011, 07:11 AM #27
Monday - Chest and Triceps (upper)
Tuesday - Quads, Calves and Abs (lower)
Wednesday - Shoulders and Traps (upper)
Thursday - Hams, Calves and Abs (lower
Friday - Back and Biceps (upper)
I run my split this way so that I never hit upper body 2 days in a row. To each their own but I can never understand why someone runs 2-3 upper body days in a row then legs. I get extra recovery time by strategically placing lower body in between.David
-
05-14-2011, 07:14 AM #28
-
-
05-14-2011, 07:31 AM #29
- Join Date: Dec 2005
- Location: Bronx, New York, United States
- Age: 59
- Posts: 43,414
- Rep Power: 198265
I do Tri's with chest, because just as you stated, Tri's get hit when doing chest and also when doing shoulders (Mil Press, DB press) so in essence if you do shoulders on one day chest on another and then triceps on another you are hitting the triceps 3 x in one week. Once directly and twice indirectly. IMO the tricep is a small muscle and does not need that much stimulation to grow.
On the list for Bannukah
-
05-14-2011, 07:44 AM #30
Yes, they do get hit indirectly BUT they don't get "worked".
I am a firm believer in warming up before every exercise. So indirectly hitting them warms them up. I have in the past switched to chest/biceps Back/triceps. I noticed that my elbows and joints hurt when I did it that whey. So I have been doing the chest/triceps again with less discomfort. However, I am thinking about making a new split and doing bi's and tri's on thier own day. It's hard to break old habbits but I hope to change things up this week. After a few weeks we'll see how things go/feel.Every day counts.
-[][][]---------[][][]-
I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
Similar Threads
-
What muscle groups do you work together and how many days per week? Please advise
By sweepone in forum Over Age 35Replies: 26Last Post: 06-01-2014, 08:24 AM -
What muscle groups do you work together?
By Hogan1 in forum Teen BodybuildingReplies: 7Last Post: 10-13-2008, 05:11 AM -
WHat muscle groups can you work together
By oval61251 in forum Teen BodybuildingReplies: 5Last Post: 11-29-2007, 04:23 PM -
does it matter wich muscle you workout together? and why?
By mezaman in forum Teen BodybuildingReplies: 5Last Post: 05-02-2007, 03:09 PM -
What muscle groups should I group together?
By Dopamine_ in forum Teen BodybuildingReplies: 13Last Post: 03-26-2005, 11:20 AM
Bookmarks