Muscle Groups

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    Aug 28, 2012 11:07 AM GMT
    Hey, so I want to get serious on my strength work out, but I'm confused, so many things to do , not to do.... First, what muscle groups do you work together ? I'm looking for workout routines , but I don't know which ones I should do one one same day
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    Aug 28, 2012 11:15 AM GMT
    Saad22 saidHey, so I want to get serious on my strength work out, but I'm confused, so many things to do , not to do.... First, what muscle groups do you work together ? I'm looking for workout routines , but I don't know which ones I should do one one same day


    Everyone is different, but I like to do one muscle group per day per week.

    In terms of grouping back and bis go well together. so do chest and tris; shoulders and tris; shoulders and back. You can pretty much group anything together, but you have to be careful you aren't overworking certain groups. This is especially true if you do a lot of compound exercises as opposed to isolation.

    Pre planning your workouts is a good idea.
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    Aug 28, 2012 1:12 PM GMT
    I agree there isn't a right answer to this. Personally I have typically done chest/tri, back/bi together but I may switch it up this winter.

    The most important thing is to allow adequate rest for each muscle group. At least 48 hours is ideal because remember, muscles grown when you're resting them, not when you are lifting.
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    Aug 28, 2012 5:47 PM GMT
    Saad22 saidHey, so I want to get serious on my strength work out, but I'm confused, so many things to do , not to do.... First, what muscle groups do you work together ? I'm looking for workout routines , but I don't know which ones I should do one one same day

    Everyone is going to give you a different answer. I work chest, tris, and shoulders together and I work back and biceps together. Some people do full body routines, some do upper-lower routines, and some work one body part a week. It's really personal preference.
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    Aug 28, 2012 5:57 PM GMT
    I like to group things that I tend to compensate with when working something else.

    for example, sometimes I can't help but use shoulders a bit while doing tricep things. so I group shoulders and triceps on one day since I end up using both anyway. this way I am not trying to have shoulders rest while working triceps and inadvertently interrupting the rest of sore shoulders.

    of course, chest stuff tends to recruit shoulders as well, so it's not a perfect system.

    it also helps me to put legs, which involves no upper body, in between upper body days, so even in the event I recruit with sore muscles on an upper body day.... they have already had a solid 48 hours of rest.
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    Aug 28, 2012 6:28 PM GMT
    I normally do a three day split:
    1. Biceps, forearms, rotator cuffs, core.
    2. Triceps, shoulders, chest, core.
    3. Legs.

    But that's not set in stone. I switch it up every week. That's just the basic layout I use as a guide.
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    Aug 28, 2012 6:32 PM GMT
    homastj saidI like to group things that I tend to compensate with when working something else.

    for example, sometimes I can't help but use shoulders a bit while doing tricep things. so I group shoulders and triceps on one day since I end up using both anyway. this way I am not trying to have shoulders rest while working triceps and inadvertently interrupting the rest of sore shoulders.
    I have a personal rule of not working out at all when something is sore...even if the sore muscle isn't going to be used on that day's routine.

    Not sure if there's any research on that, but waiting till I'm not sore definitely increases my energy level for a better workout.
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    Aug 28, 2012 7:58 PM GMT
    paulflexes saidI normally do a three day split:
    1. Biceps, forearms, rotator cuffs, core.
    2. Triceps, shoulders, chest, core.
    3. Legs.

    But that's not set in stone. I switch it up every week. That's just the basic layout I use as a guide.


    Mine is similar but I do exactly the same workout every week, with the same movements. It makes it easier to track progress.

    1. Back, biceps.

    2. Chest, shoulders, triceps.

    3. Legs, core.

    I also stick rotator cuff exercises with light cardio on my "off" days, as these use very light weights and high reps.
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    Aug 28, 2012 8:20 PM GMT
    showme said
    paulflexes saidI normally do a three day split:
    1. Biceps, forearms, rotator cuffs, core.
    2. Triceps, shoulders, chest, core.
    3. Legs.

    But that's not set in stone. I switch it up every week. That's just the basic layout I use as a guide.


    Mine is similar but I do exactly the same workout every week, with the same movements. It makes it easier to track progress.

    1. Back, biceps.

    2. Chest, shoulders, triceps.

    3. Legs, core.

    I also stick rotator cuff exercises with light cardio on my "off" days, as these use very light weights and high reps.
    I do rotator cuffs as a warmup, so it fits in perfectly. icon_lol.gif
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    Aug 28, 2012 9:23 PM GMT
    paulflexes saidI normally do a three day split:
    1. Biceps, forearms, rotator cuffs, core.
    2. Triceps, shoulders, chest, core.
    3. Legs.

    But that's not set in stone. I switch it up every week. That's just the basic layout I use as a guide.

    You don't work out your back?
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    Aug 28, 2012 10:50 PM GMT
    joe122 said
    paulflexes saidI normally do a three day split:
    1. Biceps, forearms, rotator cuffs, core.
    2. Triceps, shoulders, chest, core.
    3. Legs.

    But that's not set in stone. I switch it up every week. That's just the basic layout I use as a guide.

    You don't work out your back?
    Oops, I meant to put back in #1.
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    Aug 28, 2012 10:55 PM GMT
    paulflexes saidI have a personal rule of not working out at all when something is sore...even if the sore muscle isn't going to be used on that day's routine.

    Not sure if there's any research on that, but waiting till I'm not sore definitely increases my energy level for a better workout.


    I would only work out 3x a week if i did this icon_wink.gif

    to be clear, sometimes it's not a matter of soreness but just tightness/fatigue in those muscle groups. shoulders are like this for me - they don't really get "sore," they just kind of ache and don't perform very well when doing something like the bench press
  • camfer

    Posts: 891

    Aug 28, 2012 11:08 PM GMT
    Never do chest on Mondays.












    (because everyone else does!)