what muscle groups should be worked togather?

S

shampoo

0
this is my first post so greetings to everyone :)

about 6months ago i started working out, but its been on and off. rite now i workout 4 days a week mon,tue and thu,friday.

on monday and thursday i do chest and shoulders... bench presses incline, flat and decline, dumbbell flys x 3 sets each and for shoulders i do shrugz and military press x3 sets each.

on tuesday and friday i do triceps and biceps... mainly close grip bench press, cable pulldown and tricep extension x3 sets each for tricpes and alternate curls, concentration curls, and preacher curl x3 each.

my main question is that if this is a proper routine. meaning should these muslce groups be workedout togather and if i should make some changes to either the routine or the individual execersices.

Note: i am also thinking of including few exec for my back, so where should i put them according to my plan.


any questions, answers, and advices would be greatly appreciated.
thanks
 
Group push/pull muscles on the same day.

For example:
Chest/Back
Bi/Tri
Ham/Quad

You could try this for a 4 day split:

Monday: Chest/Back
Tuesday: Legs
Thursday: Shoulders (recommend this alone to get all delts and traps) Or you could put rear delt and traps with back - I've seen it successfully done in either variation.
Friday: Bi/Tri

I'm sure you will get many suggestions. Just find what works best and keeps you motivated.

Lastly, welcome to the message boards!

In Health,
DM
 
actually i dont do legs and abs
i just bought a new bike so i'lll use that for cardio
i have been mainly focusing on upperbody

one question: do u guyz think doing a body part ie chest only once a week is enough? coz i do chest on mon and thur and i was thinking maybe thats not enough...
i hit tri/bi twice a week and after the weekend when after 3 days sat,sun, and monday i return to them i feel my arms kinda lose and they r not firm and tight anymore.

thanks guyz
 
I've had this question too...perhaps someone can help me. I don't workout my legs or back either, but hit everything else. Will that hinder my growth in other areas? My legs are already solid and have great strength because I've mountain biked way before I started lifting, and my back seems to be in good shape after glancing at 2 mirrors. I'm scared I might hurt it, since it is very sensitivite to injury. However, by not hitting these with weights, does it have adverse gain effects on all the other stuff I do workout?
 
Ethan,

I mean absolutely no disrespect, but you said "I'm scared I might hurt it, since it is very sensitivite to injury." in respect to your back. Why do you think this is?

I started working out long ago by hitting chest, Bis, tris, and shoulders. I was never too successful with my progress until I first started hitting my back and then later added legs to my routine. (I played soccer for a D1 school so I figured I didn't need to work my legs)

Argueably the 2 best full body exercises are Deadlifts and Squats. They both demand a strong back and strong legs.

On the occasional week I have to cut something out due to "life" I always make sure I I have time to work my back AND legs before everything else.

I hope this helps or atleast makes you consider adding back and/or legs to your routine. I guarantee you will not be sorry for doing so.

In Health,
DM
 
Detroit Muscle said:
Argueably the 2 best full body exercises are Deadlifts and Squats. They both demand a strong back and strong legs.
Click to expand...
its been said that if you neglect legs you could be cutting your results in half
 
You need to train your back (and NOT just lats) to maintain good posture and muscle balance.

Generally, each body part should be trained at least twice a week.
Here's another push/pull suggestion (with minimal legs aif you should stick with the idea of not doing legs :(...)

Day One: Pull
Leg curl
Lat pulldown
Wide-grip pronated row
Bent-over reverse flyes with thumbs up (supination grip) (middle traps)
Db curls
Low cable hammer curls

Day Two: Push
Squats
Flat bench press
DB shoulder press
DB flyes on ball
Db skullcrusher
High-cable supinated grip pulldown

Again, this is JUST an EXAMPLE. You can play around with the exercises and the number of exercises per body part. This is just to hopefully give you an idea. Both Day One and Day Two would be repeated twice a week.

Like Detroit Muscle said, you will get many suggestions. This will hopefully help you make up a plan that works for you. :)
 
wth, every muscle group twice a week ? that's new... up till now ppl have been telling me that's way to much, 5 or 6 days of rest in between was required... oh well i guess switching it every now and then is best...

but on topic: what do you guys think of this ?
- shoulders / upper back
- biceps / forearms / abs
- chest / triceps
- leggs / (lower back)
this is how i currently work out... i've been doing
- chest / shoulders / tris
- back / bis / forearms
for a long time so i thought i'd mix it up completely, and imo shoulders and upper back (the trapz and the upper back are kinda the same area) would be ok. but i haven't seen anyone else do it actually...
oh well i'm going back to something like the old scedule in a month or so anyway.
 
try this out:

mon: chest/tris
tues: legs
wed: shoulders
thurs: back/bis

dont workout a muscle group twice a week, you need recovery time to see any progress.

do squats and deadlifts!!! these are two compound excersices that promote growth horomones in your body. if you dont do these 2 lifts dont bother lifting at all!!!! your gains will be limited.
 
you know what they say...you aint squat until you squat...squats release huge amounts of testerone, and that will help all of your muscle groups...
 
question: should i do both squats and deadlifts or pick one of them? I am confused since they work the same muscles and r similar in nature. how many sets should be enough?

thanks for all the help guyz
 
Thanks for the info...I just checked those exercises shampoo, it seems the squat works ur theighs while the deadlift works your butt (and the muscles around) so they hit 2 different spots. I have seen some gains in the past 2 months, but not as much as I'd hoped, so I'll add these 2 exercises to my routine. Any other good exercises I should do for either the general back or legs? I hit everything else on my body including abs / obliques.
 
hmm well i kinda have the same problem here
I tried to do leggs but they started to become huge ..

couldn't find my pants anymore :s and that sucked

so i quitted doing legs, but i'm happy with my upper body and my legs aren't skinny at all :)
 
BD- I would say that each muscle group twice a week is a general recommendation for beginner to intermediate lifters and very dependent on the type of training program. Since shampoo is just beginning, I made that suggestion, but 5-6 days of rest is appropriate for some types of training.
 
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