throwing in an unrelated set or exercise on your "x" muscle day

  • Posted by a hidden member.
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    Feb 11, 2012 8:08 PM GMT
    I didn't know how to explain this in a soundbite for the subject. No matter what day you are working out (your chest day, or chest and biceps day, or leg day, back day or shoulders day, so forth), why not throw in set of push ups, or pull ups, or bicep curls, or triceps extensions, or pulldowns, shrugs, or anything? Or a three or four sets for a whole exercise? It may not be much but wouldn't that help build a muscle more than just doing it one day a week?

    I can understand if you are doing a super focused chest day, that you don't want to interrupt the flow and pace of the work out. Just sometimes I feel on any muscle group day, why not do a push up, bicep curl, or what feels right now that I am waiting for this machine so I can use it, or just for the heck of it?

    What are your thoughts?
  • calibro

    Posts: 8888

    Feb 11, 2012 11:20 PM GMT
    i usually throw squats into everything
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    Feb 11, 2012 11:23 PM GMT
    I've always worked-out every muscle group at least twice a week. But, I'll always give at least a 48-hour break before working-out the same muscle group. It works (at least for me). Try it.
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    Feb 11, 2012 11:28 PM GMT
    I'm not an expert, but I always thought that the reason you had X muscle days is so you could allow the muscles to recover on the off days so they can properly heal and grow.

    If I am wrong, I apologize. Like I said, I am not expert.
  • Art2D2x

    Posts: 148

    Feb 11, 2012 11:31 PM GMT
    I'm on what a trainer called the "bodybuilder regimen" (i.e. upper body M-W-F, lower body T-Th... including some weekend activity). Anyway, I always incorporate push-ups during my stretches, and some core-based workouts. As a skinny guy, it gives me some much-needed bulk and definition.

    Also, because I have an office job, I have a daily routine of glute clenching at my chair. Sounds weird, but works wonders.
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    Feb 12, 2012 1:25 AM GMT
    Core. It's part of every workout.
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    Feb 12, 2012 2:18 AM GMT
    Good comments, keep them coming!

    I didn't throw in other exercises in the past because I thought I was supposed to give each body part a day or two rest, as was discussed. But then I see some really huge guys (some natural, probably some not) throwing in all sorts of things. Plus I figure what is the difference between guys who are big who do a lot of construction or physical work, who work lots of muscles all of the time.
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    Feb 12, 2012 2:40 AM GMT
    It does not hurt to thrown in the odd couple sets of something here and there providing it's not a body part you jsut did yesterday or one you are about to do tomorrow. But it helps amp up the muscle confusion. You should also not be doing a routine routine. By that I mean your overall routine should be changed up every 4 to 6 months in terms of what body parts you do on what days, but the exerices you do on a given body part day are not the same ones in the same order at the same reps and same number of sets week after week. Your body will adapt and know what comming so change it up constantly. Even if I am doing B/B Press most weeks on chest day, for instance, one week it's a solid pyramid set up to the 315# range, which is near my pne rep max currently and the next week it's a seven sets of five reps at fairly heavy weight, follow by a single set at lower weight with a 2 second pause on my chest at the bottom of the movement. Keep your body guessing and it will grow!
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    Feb 12, 2012 3:30 PM GMT
    My routine is similar to what you say regarding changing the routine of what parts I do on what day every couple of months or more, and mixing up the order and exercises from week to week. The latter is what I have to do in a gym that is busy sometimes if a bench can't be found or a machine is being used.

    I wondered in the past about what you said about throwing in a couple of odd sets of something raising muscle confusion. Does this mean it lessens the impact on the muscle group worked out on that day?
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    Feb 12, 2012 6:22 PM GMT
    I have always divided training, into pulling and pushing movements, to get the most recovery time. This means that when I train back and bi's, which are pulling movements, my tri's, chest, and shoulders, are resting. It's impossible, not to over lap, muscle groups, but I never throw in a pulling movement, like curls, on chest day...biceps are resting, that day. The 3rd day is a leg day only, and day 4 I rest. Sometimes, 2 days rest is good, every couple months. I make gains, very slowly, in general, so that is why I need to optomize recovery time.
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    Feb 12, 2012 7:42 PM GMT
    rather this whole question brings up the issue of why do splits... Normal lifters don´t need the 6 day splits that roided pros used in the 1980s. Throwing in extras is fine, but why not just change your split to something less tortuous? You train 4 times a week? Do a 2 way split which you do twice with a day off between.
  • Beeftastic

    Posts: 1747

    Feb 12, 2012 7:55 PM GMT
    I have been throwing in a few exercises for a different body group lately too. As long as you have three days rest before working out a body group, you are good I think. And don't exercise that group if it is still muscle sore from your 'days' exercise. I try to throw in core/stomach stuff so I get three days of stomach work a week, and I usually throw in a few sets of legs once a week too.

    Since I injured my shoulder, I usually do strength/range of motion exercises every few days. But these are not heavy weight.
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    Feb 12, 2012 10:02 PM GMT
    Lostboy saidrather this whole question brings up the issue of why do splits... Normal lifters don´t need the 6 day splits that roided pros used in the 1980s. Throwing in extras is fine, but why not just change your split to something less tortuous? You train 4 times a week? Do a 2 way split which you do twice with a day off between.


    Sorry for my ignorance, could you please explain what you mean by a 2 way split (not sure what that is), and twice with a day off between? Thanks.icon_redface.gificon_biggrin.gif
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    Feb 13, 2012 12:52 PM GMT
    Two way split with day off (days are examples)

    Sunday Rest
    Monday Workout A
    Tue Workout B
    Wed Rest
    Thur Workout A
    Fri Workout B
    Sat Rest

    A and B would not overlap - it could be push/pull upper/lower whatever. Then you make the most of the rest. Maybe throw in yoga or something light on one rest day if you like. Complex splits where you only do a body part once a week are pointless for most people.



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    Feb 13, 2012 2:07 PM GMT
    Lostboy saidTwo way split with day off (days are examples)

    Sunday Rest
    Monday Workout A
    Tue Workout B
    Wed Rest
    Thur Workout A
    Fri Workout B
    Sat Rest

    A and B would not overlap - it could be push/pull upper/lower whatever. Then you make the most of the rest. Maybe throw in yoga or something light on one rest day if you like. Complex splits where you only do a body part once a week are pointless for most people.





    Thanks for the details.