If you decide to focus on two muscle groups each time you work out, does it really matter which two you choose? I am thinking that the following work well together, but would be keen to hear what others think:
Chest & Triceps
Back & Biceps
Legs & Shoulders
Abs (can go anywhere)
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09-29-2008, 03:15 PM #1
which muscle groups train well together?
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09-29-2008, 03:33 PM #2
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09-29-2008, 09:48 PM #3
My preference and that is me and I got great results as I got it from Pro Wrestler Lance Storm:
Chest and Bi's
Back and Tri's
Shoulders and Legs
His reasoning is that when you do Chest and tri's; it can be overkill on the tris. When you do Chest and Bi's, you do 3 muscles--> 2 directly and one indirectly (Tri's)
This is not a fact just an opinion based on experience. thanks
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09-29-2008, 09:57 PM #4
- Join Date: Sep 2008
- Location: Sewanee, Tennessee, United States
- Age: 36
- Posts: 253
- Rep Power: 201
i've mostly worked opposing muscle groups together, so: tris and back together, chest and bis together, stuff like that. also chest and back together and arms day (tris and bis together).
but at one point i switched it to chest/tris and back/bis for a while when my usual split was getting stale and it seemed to work well. variety is great, so it's tough to go wrong either way.
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09-29-2008, 10:51 PM #5
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09-29-2008, 11:58 PM #6
I can tell you what I'm about to start next:
CHEST/TRICEPS
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Incline BB Bench
Incline DB Flyes
Weighted Dips
Overhead Tricep Extensions (with an EZ curl bar)
Tricep pushdowns (cable)
BACK/BICEPS
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Deads
Bent over rows
Shrugs (was doing upright rows, but dropping this now)
Pullups
BB Curls
Hammer curls, concentration curls or something else
LEGS/SHOULDERS
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Squats (if my knees hold out)
DB Lunges
Calf Raises
Seated BB Overhead Press
DB Side Raises
DB Front Raises
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09-30-2008, 12:32 AM #7
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09-30-2008, 01:56 AM #8
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09-30-2008, 06:12 AM #9
- Join Date: Feb 2008
- Location: Bedford, Texas, United States
- Age: 39
- Posts: 16
- Rep Power: 0
Let me drop some knowlege on you. There is no magic combo. I know you know that, I just thought I would clarify for anyone listening. If you are going to focus on to muscle groups a day, just pick two and do that for a month, then switch to a different combo. The body is an amazing thing and it can basically guess what you are going to do when after a while and will compensate. Treat your body like a spy, you have to keep it guessing. This is the best way to grow.
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09-30-2008, 06:21 AM #10
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09-30-2008, 06:43 AM #11
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09-30-2008, 06:58 AM #12
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09-30-2008, 09:36 AM #13
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09-30-2008, 09:50 AM #14
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09-30-2008, 09:57 AM #15
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09-30-2008, 10:20 AM #16
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09-30-2008, 10:25 AM #17
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06-29-2010, 12:54 PM #18
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06-29-2010, 01:01 PM #19
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06-29-2010, 01:45 PM #20
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06-29-2010, 01:48 PM #21
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06-30-2010, 08:46 PM #22
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06-30-2010, 10:23 PM #23
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02-11-2011, 03:09 AM #24
Bump.
I thought I'd bump an old thread instead of starting a new one. So here it goes. I've been training now for about a year, mainly to keep fit for football but I'm far too slim and I must admit I get knocked of the ball far to easy. I now want to go to the gym and fill out a bit, and gain more muscle. But with me being a complete idiot at stuff like this, I haven't got a clue how I would achieve this. I'm available to train about 5 days a week, so could someone please give me a hand on what muscles I should train together, how many sets and reps to do etc? Any help is deeply appreciated.
Regards, SunderlandLad.
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02-11-2011, 03:17 AM #25
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02-14-2011, 06:41 AM #26
Eat eat eat!!!
Hi There,
If you are quite a small build and are looking to gain weight and size then you have to eat a lot more calories to supply energy for your muscles to grow. No amount of weight training on a standard diet will dramatically affect your size. Try to inrease the amount you eat but make sure it's the right stuff and at the right times - Plenty of Protein and good slow release carbs and always eat within an hour of leaving the Gym as your blasted muscles will be crying out for nutrients to help them repair and grow.
With regards to the training you need to go heavy with fewer reps! Try to aim for between 6-8 reps and about 2-3 sets per exercise. and only train a muscle group once per week as the muscle will grow over the rest days!
Hope that helps! Happy Pumping!
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09-10-2011, 07:24 AM #27
16 y/o Starting off - Any tips/help?
Hey, Im 16 and decided i really wanted to gain muscle&become stronger. Though my goal is not becoming a body builder, I just want to become less skiny, stronger, more athletic, because i play basketball. I want to work on my back, chest, biceps, triceps, shoulders and legs. My fat % is pretty low, i want to keep it a little low though. Im pretty athletic; my vertical jump is like 34 inches and im really quick compared to most others - even though ive never really worked on agility. i run like 3.1 miles in 18 minutes so nothing wrong with my condition.
Diet isnt really my problem, i know what to eat, when to eat etc and i can always ask my brother.
My brother bodybuilds but thats just not my goal and i thought maybe some people out here have been working on a similar goal as mine. I just dont really now how to start. what about weights? how many reps and sets etc? i currently do (for me) medium weights for about 4x12kg (26.5lbs). is that alright? sometimes i cant make all 12 reps, it slowly goes down like i start with 12 ->10->8->6 reps. Anyone with some tips? how did you start off? did you get any help or did you just try something out?
Anyways, thanks
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09-10-2011, 07:28 AM #28
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09-10-2011, 07:32 AM #29
- Join Date: Dec 2008
- Location: Toronto, Ontario, Canada
- Posts: 6,211
- Rep Power: 6612
I follow PHAT which makes sense. I do back and shoulders together, because they actually do complement eachother. Chest and arms because my chest is lagging hardcore, so I can concentrate a lot more compound on the chest without worrying about another major muscle group tiring me out. And then legs and core. I find it works if you're gonna do each muscle group twice a week
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09-10-2011, 07:35 AM #30
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