muscle cominations

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    Feb 10, 2012 8:43 PM GMT
    Hey guys,
    I was going to start a new work out regimen and i wanted to combine 2 muscle groups together (i.e.: arms and abs, chest and back, etc). Just wondering what combinations have worked for you or do you have any suggestions on a couple combinations?

    Goal is decrease fat, gain muscle. Im trying to work out 3-4x a wk with cardio to start and to finish and some days more cardio.

    If you could help me out- it would be great.
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    Feb 11, 2012 7:57 PM GMT
    I'm surprised there are no responses at this point to your good question. First, I figure you know not to lose too much weight. I can see you might want to lose some and that is a good goal. However, you don't go overboard if you want to gain muscle.

    A traditional combination is: chest and triceps, back and biceps, doing the larger muscles first (chest, back) in your work out. In this combination, you will be working your triceps while doing our chest (and biceps while working your back). This means you do not to do as many exercises for your triceps and biceps.

    You can also mix up the exercises by doing large and small related muscle groups alternatively, such as chest and triceps. You could do a super set by doing flat bench chest presses, then go right into close grip presses, which work your triceps.

    I do the opposite of this combination: chest and biceps, back and triceps. It just works out better for me. I find I can get a better bicep workout than doing them after they are weakened back exercises. Legs is one whole day. Shoulders is one whole day. Abs are each day (4 days a week). If there is a day I super focus on abs, it is my leg day.



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    Feb 11, 2012 8:19 PM GMT
    I do total body twice a week. I'd be bored if I had to divide up body parts like that.
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    Feb 11, 2012 8:23 PM GMT
    I'm not an expert, but this is how my trainer set me up...

    Day 1 we do Biceps and Back
    Day 2 we do Legs and Shoulders
    Day 3 we do Chest and Triceps

    These are hour long sessions and I usually come in and do 30 minutes of cardio before.

    My off days, I try to get in and do cardio, but lately I have had a hard time making it there. I am still seeing good results without the extra cardio days. I do usually workout 4 - 5 days a week, though.

    I hope that helped.
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    Feb 11, 2012 8:41 PM GMT
    A Muscle Commination

    Cursed are all muscles inserting in the pelvis

    AMEN

    Cursed are all smooth muscles

    AMEN

    Cursed are all muscles which cover internal organs

    AMEN

    Cursed are all antagonists

    AMEN

    Cursed are all agonists

    AMEN