Order of excercises questions

S

soccergod

0
Hello, I need help on the order I should do my excercises, i am doing this as of now:

Full body routine:

bench press with barbell
dumbbell bench (sometimes)
Squats
deadlifts
Bent over rows
Shoulder Press
Trapezes excercise (dont know name)
machine triceps
biceps
Crunches

That is what i do on M/W/f. I am trying to gain strenght and if at it i gain Mass then i dont mind.
Is this order correct? If it isnt please let me know where one should be?

My other question is: I warm up on a bike for about 5 min then stretch, my friend tells me that i should do that but after every excercise such as bench press, I should stretch my arm after done with it. He says that lactic acid builds up, is this correct?

Might have some more questions, let you guys know later.
Thanks
Soccergod
 
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Rule 1
Biggest muscles 1st

rule 2
'try' not to work the same muscle 2 exercises in a row.

Its more or less impossible to stick to both rules, and the last rule will mess you up even more.

rule 3
chage the order of a full body workout every time to focus on a different muscle groupl 1st.

As you can see its not easy to plan. you will be best off having 3 different layouts to do on each different day you train.

I'll start you off...

Squat
lunge
bench
Chin ups - which you missed out
shoulder press
bent row
ab work

if you still have the energy to work your arms, then do close grip pull downs or close grip rows for biceps, and close grip bench press for triceps.
 
ya thats what i was thinking had ones first.
I cant do chin up so im not going to do it:
ill do:
bench press
squat
deads
bent over rows
shoulder press
machine triceps
barbell biceps
abs

is that ok?
 
If you can't do a chin up, start working on it. No better back exercise for lats than chins. if you have to, use the lat pulldown machine, but if possible have someone assist you on chins (they lift at your waist or feet to reduce your bodyweight) soon you'll be able to do normal pullups.

i'd start with squats, always...bench press second, not first.
you might not be able to do squats and convential deadlifts on the same day...but romanian deads pair nicely with regular squats...or pair front squats with normal deadlifts.

ditch machines for triceps and stick to skull crushers and tricep extensions. only do tricep pressdowns occasionally, and ditch kickbacks completely.
on bent over rows, mix it up between dumbbells and barbells.
 
i actully did the machine lats excercise. But i actually like doing Up right Row with barbells. I dont very much weight, but do you think i should do the Machine Lats instead of upright row?

Ill do squats 1st then bench so like this:

squat
bench
deads
then the rest? or deads before bench?

I do romanian dead lifts and reg squats, and i feel tired the next day but its a good work out. It works.

Can someone answer the Lactic acid question on post #1.
Thanks any other advice appreciated
 
Yeah. Its just a little extention on the end of the exercise.

it kills two birds with one stone. but be carfull not to rock back when you do it or you could damage your back.
 
What does the shrug do?

and

I have a question on the squat, Today i did i went up by 10 lbs each time until i just didnt want to do anymore but i know i cant. I went to 255lbs and did it twice. But the thing is i am not going fully parallel, just LITTLE above it does it still count?
 
The shrug works your traps.

If you were doing squats once a week I would say that you should do ATG (ass to ground) squats all the time.

But seeing as your doing full bosy 3x/week I would say do ATG once a week and go just above parallel the other 2 times.
 
Any opinions on my current routine?

Sunday:
abs
SS Cardio 1 hour/HIIT cardio 20 mins (depends on my mood)

Monday:
Rest

Tuesday:
back squats
chinups
db incline bench press
seated cable rows
shoulder press
RDLs
cable flys (if I have time left over before 1 hr mark)

Wednesday:
abs
HIIT cardio

Thursday:
RDLs
flat bench bb bench press
chin ups
shoulder press
bent over rows
back squats
cable flys (if I have time left over before 1 hr mark)

Friday:
Rest

Saturday:
back squats
either incline or flat bench presses
chinups
shoulder press
RDLs
Lat pulldowns
varied isolation work with remaining time

A few things to note:
-I do abs on my cardio days because I usually use up my hour before I get to it and when I don't I only have time to do a set or 2 so I do cable flys instead or isolation exercies.

-I've just recently gotten better on my form for most of these exercises and as of now is all I know how to do. I'd like to hear about other effective compound exercises if there are any.

-Doing 3x full body per week affords me only 2 days for cardio and I spend one doing HIIT while I spend the other doing SS & HIIT every other week so basically every other week I do 2 HIIT/week. Will this be sufficient enough. When summer comes around again I'll prob do HIIT more as I prefer to do them outdoors. is 2xHIIT every other week good enough with the other week 1xHIIT and 1x SS?

-I'm currently doing 4x6(set-reps) on all exercises cept the last one which is to finish up the hour. Previously I was doing 5x5 and that's more time consuming and usually takes me about 75-90 mins to finish.
 
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Ill do ATG once like on a wednesday and mon, and fri do just above parrallel.
also another problem im having is keeping balance, i have a spotter behind me but if i go like as low as possible i lose my balance. What should i do to fix this? Can my spotter do something for me?

Another thinng, I did my full body on Thursday, and today(fri) I did some sprints, I seem to be SLOWER then before I weight lifted. I am feeling sore in my thigs and hamstrings but when i run i dont feel any soreness.

WHY AM I RUNNING SLOWER?
Does building muscle make you someone slower?

Please I really dont want to be slower then before, so please help
Thanks
 
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