Muscle Groups...Arms, Chest, Shoulders, Back

  • Posted by a hidden member.
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    Nov 28, 2007 3:04 AM GMT
    I hear a lot of different things, but what is the best or ideal muscle groups to workout together? One person will say arms one day, chest another. Another person will say back and biceps, chest and tris.

    Can anyone let me know what I should be doing.
  • liftordie

    Posts: 823

    Nov 28, 2007 3:57 AM GMT
    everyone's body reacts differently on different workout routines. my schedule is monday back. tuesday shoulders. weds chest bis and tris. thurs back again. friday shoulders and friday is chest bis and tris again. 30 minutes of cardio follows every day except maybe sometimes on sat since i am not done at gym til around 845. sunday i dont do a goddamn thing except join my country friend at Charlie's for beer bust and a little two steppin' !!!!
  • Squarejaw

    Posts: 1035

    Nov 28, 2007 4:27 AM GMT
    Some muscles naturally work in combination. Most chest exercises also work the front delts and triceps. Most back exercises also work the biceps and rear delts.

    As I understand it, you should work your muscles in those same groups in order to give them adequate recovery time Otherwise, if you worked back on one day and biceps the next, for example, you'd really be working biceps two days in a row.
  • Timbales

    Posts: 13993

    Nov 28, 2007 4:36 AM GMT
    I was told to look at the motion you make when you do the exercise.

    There are exercises where you push the weight away from you - bench press, shoulder press, tricep press, leg extension/press, etc. - and exercises where you pull the weight towards you - lat pull down, seated row, bicep curl, hamstring curl, etc.

    Then when setting up your routine, don't do the same motion-type exercises in a row. It sounds remedial, but it helps me to remember.

  • Posted by a hidden member.
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    Nov 28, 2007 2:38 PM GMT
    I alternate push muscles and pull muscles, then the third day i just do whatever. SSOOOO one day would be back and bi's and ham strings. Next day chest, tri's, and quads... etc etc etc there are variations and i do abs everyday.

    If i just focus on ONE muscle group each workout i dont feel like i'm doing anything.
  • Posted by a hidden member.
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    Nov 28, 2007 3:12 PM GMT
    Your body can handle all sorts of variety, and your real-world jockishness and yardwork don't fall neatly into pull/push or specific muscle group combinations. By far the most popular option is the basic split that has already been described by several guys here, but its just a convenient one, not a magic formula or prescription.

    While I tend to default to that standard split, I've mixed up my routine occasionally with a chest/biceps and then back/triceps days, and that's when I've seen my best muscle growth.

    The key on a nonstandard split, just as one the standard one, is to give your muscles sufficient rest time. If you schedule that properly, you could do chest/calves one day and biceps/glutes and then back/hams and then shoulders/core if you want.
  • asupas

    Posts: 234

    Nov 28, 2007 3:35 PM GMT
    UM you forgot legs. Legs are important too!

    My schedule:

    Monday - Shoulders/Abs
    Tuesday - Tris/Bis/Forearms
    Wednesday - Legs
    Thursday - Break
    Friday - Back
    Saturday - Chest
    Sunday - Break/Hiking/Stairmaster

    I found that this schedule gives each muscle group the most even amount of recovery before I hit it again.

    Your question about mixing up biceps and back - if you have time to work out 5-6 times per week I'd break them up and really hit each muscle group hard. If you can only do 3-4 a week, you'll have to combine some groups together. When my time is short I combine chest/tris adn back/bis (because chest exercises already work your tris, etc.).

    and remember, don't neglect those legs.
  • liftordie

    Posts: 823

    Nov 28, 2007 5:05 PM GMT
    actually asupas i dont do legs. have not in 2 years. thank god my mom gave me her ass and her legs. gotta love old italian women. my legs when i do train them respond wayyyyyy too quickly and before u know it i cant wear pants and when i do they all wear out in the crotch and i walk like a goddamn meathead. when i can stack the adductor or abductor machine and not even feel the pain time to stop!!!! and yes i can post a leg pic to prove i do have em!!
  • asupas

    Posts: 234

    Nov 28, 2007 5:15 PM GMT
    Liftordie - I'm jealous of your genetics. I'm not quite so lucky! I actually hate working out my legs but I force myself every week. I refuse to go back to having chicken legs. icon_smile.gif

    And I think posting a picture of your legs would be a fine idea icon_smile.gif no protests here.
  • liftordie

    Posts: 823

    Nov 28, 2007 5:24 PM GMT
    i am glad every day i got moms squatty legs and NOT my dads legs nor ass. both pretty much nonexistent!! i mean his jeans always just hang there!! oye i will just settle for his nose and eye color. the only time i work my legs is during cardio. double treadmill by nautilus. crank up the elevation and squeeze tight the whole time. grrrr and ps i will see what i can see about getting a leg pic for ya!!
  • asupas

    Posts: 234

    Nov 28, 2007 5:27 PM GMT
    Flat white-boy butt also runs in my family. Our family reunions are a showcase of ill-fitting jeans and cankles. Scary.
  • liftordie

    Posts: 823

    Nov 28, 2007 5:28 PM GMT
    hell my sister in law always says 'awww dad has that disease.....noassatall' and she is right!! of course my sister is not happy cuz she got moms ass...TWICE !!
  • asupas

    Posts: 234

    Nov 28, 2007 5:31 PM GMT
    Sitting must be very comfortable for her with all that padding.
  • Posted by a hidden member.
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    Nov 28, 2007 5:43 PM GMT
    ALRIGHT ALRIGHT... Lift... can we get some digital photographic evidence of said legs and butt??

    icon_twisted.gif
  • liftordie

    Posts: 823

    Nov 28, 2007 5:48 PM GMT
    i will see what i can do. there is an old ass shot on bigmuscle.com same profile name as here. u can see it there. lol
  • asupas

    Posts: 234

    Nov 28, 2007 5:53 PM GMT
    Holy crap! It's liftordie with HAIR! Shocking. Lol.
  • liftordie

    Posts: 823

    Nov 28, 2007 5:54 PM GMT
    SSHHHHHHHHHHHHHHHHHHHHHHHHHH dont tell anyone!!
  • twentyfourhou...

    Posts: 243

    Nov 28, 2007 6:14 PM GMT
    Thought i would offer what has worked for me.
    Over the last 15 years - i have tried many different routines, ect. What seems to work for me, my build, and goals are the following: Note, it is a FLEXIBLE regimen - i work a FT job and have two boys to raise so flexibilty is key to me sticking to my workouts and thus - long term success. My regimen fits my schedule - not vice versa - helps me to stick to it.

    Day 1 Chest/Biceps
    Day 2 Back/Triceps
    Day 3 Aerobic
    Day 4 Legs/Shoulders
    Day 5 Aerobic
    Day 6 Chest/Biceps
    Day 7 Aerobic OR take the day off OR pick up with Back/Triceps - all depends on my body - as described below.
    This way, i tend to work the same body part about once every 5-7 days.

    I try to avoid working chest/legs on consecutive days only because it takes alot of energy and strength.
    I ONLY work-out for 30-40 minutes - tops.
    I do not socialize during my workouts - it is a real distraction and messes up my goal of allowing only 2-3 minutes between sets.
    I throw in ABS about once every 5 days and do nothing specific for my forearms or calfs.
    I never work muscles groups on more than two consecutive days.
    I take about 5-7 days "off" about once every two months.
    I change my "routine or movements" about once very two months.
    I "listen" to my body - it tells me when it is time to change a routine, take a day off, or to back off on the weight.
    My eating habits are essential - eat too much fat and i am sluggish - drink too much alcohol and i tend to gain weight and loose strength.
    I always drink a protein milk shake BEFORE the workout - for me, it helps to have the energy stores before working out rather than taking it AFTERwards.
    I never do more than 30 minutes of aerobic activity (raquet ball, jogging, treadmill, stationary stuff)and try to mix this stuff up.

    About three months ago i began doing something that added a little variety and does not seem to of had a negative impact. Before, i use to complete my ALL chest routines before moving on to Biceps NOW i will alternate. For example, i complete 8 reps of bench press - move over to complete 8 reps of barbell bicep curls - go back to bench press - go back to biceps - i rest about 2 minutes before each movement.
    This takes alot more energy and stamina.

    My 2 cents.
  • Timbales

    Posts: 13993

    Nov 29, 2007 2:03 AM GMT
    liftordiei am glad every day i got moms squatty legs


    I have to watch my legs, too. They are really thick and a little too short for my body. I wish I had an ass, though.
  • liftordie

    Posts: 823

    Nov 29, 2007 2:06 AM GMT
    well i got ass for days. i would share!!
  • Timbales

    Posts: 13993

    Nov 29, 2007 2:21 AM GMT
    I'm sure you don't share your ass with just anybody. ;)
  • liftordie

    Posts: 823

    Nov 29, 2007 2:24 AM GMT
    actually once i typed it i realized what i said! lol yes it is unchartered territory!!!
  • Timbales

    Posts: 13993

    Nov 29, 2007 2:26 AM GMT
    uncharted territory?

    As a Star Trek fan, I'd boldy go where no man has gone before. icon_wink.gif
  • liftordie

    Posts: 823

    Nov 29, 2007 2:30 AM GMT
    you had better bring a big diamond ring with you!!
  • Timbales

    Posts: 13993

    Nov 29, 2007 2:32 AM GMT
    well if you're going to be a size queen......