Working one muscle group many times...

U

Unusual

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I see a lot of guys at the gym performing this:
for example, working the biceps muscle with around 4-5 excercises.. and each of them 3-4 sets... All of them are sure that this is the right way.
from what i know and what I read, this can be more damage than good, because it's too much for the one muscle.
Is only one variation of excercise per muscle (3-4 sets) enough?

Also, Is doing 45 degrees leg presses and squats in same day recommended? Arent those 2 exactly same movements and target muscles?

tnx
 
Unusual said:
I see a lot of guys at the gym performing this:
for example, working the biceps muscle with around 4-5 excercises.. and each of them 3-4 sets... All of them are sure that this is the right way.
from what i know and what I read, this can be more damage than good, because it's too much for the one muscle.
Click to expand...
Its not necessary to do a bunch of variations exercises for isolation exercises in the same work out. Switch up exercises so your body doesn't get used to one type of exercise.
Is only one variation of excercise per muscle (3-4 sets) enough?
Click to expand...
Yes, for a period of time. Then switch it up.
Also, Is doing 45 degrees leg presses and squats in same day recommended? Arent those 2 exactly same movements and target muscles?

tnx
Click to expand...

Here's an exerpt from the New Rules of Lifting for you:
"Exercises We Hate #1"

Bad Press; 45-degree leg press
1. It's a completely nonfunctional movement. Its hard to think of a real-life action in which your back's anchored and you push out iwht your feet to move a heavy object.
2. It's sneakily dangerous. Once your hips come off the pad, you're putting your lower back in jeopardy.
3. Its too damned easy.
4. Most guys will hold their breath as they're lowing weights, which, given the fact your legs are coming up toward your chest, almost certainly means you're creating an off-the-charts surge in blood pressure.
Click to expand...

In conclusion, don't do 45-degree leg press.
 
I dont do any isolation for arms.
In my opinion if you need to work the biceps more just do some parrellel close grip pull downs or cable rows. For the triceps do close grip bench press with dumbells or french press.

as for machines... dont bother, as wacky rightly stated machines are non-functional.
 
Machines are a good change of pace as a supplement to real compound barbell exercises. For example, if you have been doing squats for a while and have reached a plateau, you might do a few sets of leg presses after your squat session or in place of squats once a week. If you do leg presses, obviously to prevent injury, as a previous poster said, DO NOT allow your hips to raise up off the back rest. If they tend to raise then try changing your foot spacing or angle until they do not. If you do them after ATG squats you should have plenty of flexibility to do a pretty full leg press without raising your hips.

After you have been lifting for many years (40 or so in my case) you need some variety to keep you going, but NEVER abandon the basic compound barbell exercises completely.
 
All i can say make a foundation first....dont go to advance stuff.Less is better.There is no reason why u have to make a lot of sets and exercise...And also stop masturbating.... weight lifting+masturbation= no gains.

masturbation lowers ur testosterone.
 
Lol, ank..You're taking the whole masturbation thing much too seriously. The effects are very minimal, especially if you're getting enough zing (and you should be).
 
45 degree leg press messed my left knee up for a year.

curl nazi's can't be educated. leave em be and focus on yourself :)
 
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