Working Out: Which Muscle Groups Together?

[anonymouschris]

This is my current routine:

chest and tri's
shoulder's and bi's
back
legs

Should I change?

 

[Amused]

Originally posted by: anonymouschris
This is my current routine:

chest and tri's
shoulder's and bi's
back
legs

Should I change?

Nope. Just be sure to keep 2-3 days in between your shoulder/bi day and either of your chest/bi and back days.

You work many of the same muscles on shoulder/bi day that you work on back and chest days. So you need to have plenty of space in between to be sure you're not over training those muscles.

Example:

Mon: Chest/tris
Tue: Back
Wed: Off
Thur: Legs
Fri: Shoulders/bis

 

[slimrhcp]

Originally posted by: anonymouschris
This is my current routine:

chest and tri's
shoulder's and bi's
back
legs

Should I change?

This is my schedule:

Day One: chest and tri's
Day Two: back, bi's, and traps
Day Three: legs and lower back
Day Four: shoulders and abs

These days don't have to be consecutive.

 

[booger711]

i do these in order, every other day:
biceps/back
legs
triceps/chest/shoulders

 

[DaiShan]

Originally posted by: Amused

Originally posted by: anonymouschris
This is my current routine:

chest and tri's
shoulder's and bi's
back
legs

Should I change?

Nope. Just be sure to keep 2-3 days in between your shoulder/bi day and either of your chest/bi and back days.

You work many of the same muscles on shoulder/bi day that you work on back and chest days. So you need to have plenty of space in between to be sure you're not over training those muscles.

Example:

Mon: Chest/tris
Tue: Back
Wed: Off
Thur: Legs
Fri: Shoulders/bis

^^ Almost EXACTLY what I was going to post. I normally do Back and Bicepts together, but shoulders are kind of weird because they are used in a lot of different exercises. IMO the big thing is to leave some down time between chest and shoulders.

 

[anonymouschris]

i try to put my abs in every day since i heard it's more cardio and core based.

 

[j00fek]

i do about the same

chest/tri's
back/bi's
legs
neck/shoulders

 

[Amused]

Originally posted by: anonymouschris
i try to put my abs in every day since i heard it's more cardio and core based.

That's fine, but just know that it's not really cardio. Abs are meant to be trained daily, so long as you're doing high rep sets rather than low rep weighted sets.

 

[Nebor]

I do:

Legs and abs
Arms (bis and tris)
Chest and shoulders
Back

 

[Jeraden]

I do chest with bi's and back with tri's.
Theory being that chest gives indirect tri work, back gives indirect bi work, so by unpairing them, you basically work them twice per week instead of just once.

 

[anonymouschris]

Originally posted by: Amused

Originally posted by: anonymouschris
i try to put my abs in every day since i heard it's more cardio and core based.

That's fine, but just know that it's not really cardio. Abs are meant to be trained daily, so long as you're doing high rep sets rather than low rep weighted sets.

got it. and yes, i do high rep as opposed to weighted sets for my abs.

 

[Rudee]

Originally posted by: Amused

Originally posted by: anonymouschris
i try to put my abs in every day since i heard it's more cardio and core based.

That's fine, but just know that it's not really cardio. Abs are meant to be trained daily, so long as you're doing high rep sets rather than low rep weighted sets.

For most people, abs can be trained like any other bodypart. No need to train them daily. I train them twice a week max and have good development for a guy over 230lbs. What matters is diet, as defined abs are more a function of diet and genetics then actual resistance training.

 

[Amused]

Originally posted by: Rudee

Originally posted by: Amused

Originally posted by: anonymouschris
i try to put my abs in every day since i heard it's more cardio and core based.

That's fine, but just know that it's not really cardio. Abs are meant to be trained daily, so long as you're doing high rep sets rather than low rep weighted sets.

For most people, abs can be trained like any other bodypart. No need to train them daily. I train them twice a week max and have good development for a guy over 230lbs. What matters is diet, as defined abs are more a function of diet and genetics then actual resistance training.

True, but the entire core is a body part that responds well to daily training for overall wellbeing. You use your core all day, everyday in every single thing you do. Some stamina training on those muscles is not a bad idea and sure helps fend off injuries.

I'm not even talking about "6-pack abs" here. You don;t work your core for that. You work it for your health and overall strength.

 

[DannyLove]

some of you have bi's and tri's in the same day. I don't recommend that as both muscles will expand and hurts more in the end, separate the two muscles groups.

 

[newbiepcuser]

Here is nice video on ab training: Misc muscle groups including abs


You don't have to do abs everyday but as others said its more of combo on diet and quality of ab excerise.

 

[NaOH]

chest and triceps
bicep and triceps
shoulders and biceps

 

[mattlear]

Here was my workout that I followed for a few years

Chest / Back

Biceps / Triceps

Legs Shoulders

My thinking when I started this was the concept of push/pull and opposites. If I work chest and Back, I am pushing and pulling with similar muscle groups. I remember reading somewhere about doing supersets of Bicep Curl and Tricep pushdown, where you immediately go from one to another.

I made pretty good strength gains doing this.

I did shoulders with legs even though they are pretty much seperate muscle groups.

Do other folks think this is not optimal? Like I said, it worked for me - and I used to do traditional chest/tri, back/bi, legs, and shoulders workouts.

-Matt

 

[yobarman]

this be my routine

Day1: Shoulders
Day2: Back
Day3: Abs
Day4: Legs
Day5: Chest
Day6: Abs
Day7: Bi's and Tri's

I don't add arm workouts to my main muscle group workouts because I get enough secondary exercise from the main ones.

 

[NuclearNed]

Mine:

day 1: shoulders / tris
2: legs & abs
3: back
4: chest / bis

 

[mboy]

Originally posted by: Amused

Originally posted by: anonymouschris
i try to put my abs in every day since i heard it's more cardio and core based.

That's fine, but just know that it's not really cardio. Abs are meant to be trained daily, so long as you're doing high rep sets rather than low rep weighted sets.

Nonsense. Ab muscles made of same muscle fiber as any other muscle and should not be trained every day, not even more then once every 5 days.

The OP's mix looks good. I would (and try to) take a full week off every 6-8 weeks (just do light cardio), and then switch up routine for another 6-8 weeks. sets, reps, exercise, order and even muscle groups can be changed up.
Oh, an 90% of the pople out there overtrain. That is why you see a guy in gym for 3 years straight and look exactly the same.
I do 3 MAYBE 4 sets MAX for tri's after a good chest workout (which is maybe 6-8 total work sets to begin with.
Proper form (do not lock out and control the weight, no back arching when pressing, etc) is VERY important.
If you want to bulk up and add weight forget curls and crap ( I rarely ever even work my biceps and they are one of my best developed muscles, squat and deradlift. That s hwere you will add weight and muscle.

*** Used to compete in ameateur bodybuilding in my youngin days.

Steroids will not make you big. They are 1 part of the puzzle. Diet, trianing rest and then the drugs.
Have no idea how many people I knjow used 2 grams of juice a week, ate and slept like crap and were smaller then the avg joe walking down the street.

Can't fight genetics either (various drugs can help tho, but never going to et big and thick or ripped (my problem) if it is not in your genes.

Off soapbox now

 

[mboy]

Push\pull, etc will all work as long as you eat, train with intensity (good form) and rest properly.

If I train chest properly (even just 6-8 sets), no way I can train back properly after that.

If you can, you ain't training right.

I usuall do shoulders (3-4 sets max) with chest and tri's since they get work hard that day, might as well finish them off, then rest and grow.

Only train bodypart more then 1x every 5 days if on 6-8 weeks of lighter weights, pump style training with more sets (never lift to failure in that phase).

Single biggest thing you can do? Have a shake IMMEDIATELY after you finish training. Simple carbs like maltodextrin or dextrose (better yet is HRS (rice based ultra fast acting carb) with 50 grams of a GOOD quality proetin powder ( I by 10lb bags of OPtimin Nutritions whey-GOOD stuff) from dpps for $55 shipped.

Get HRS at www.proetin factory.com

good time to mix your creatine in with this shake too.

Muscles don't grow, get strnger when you lift. They do that when you are sleeping.
Diet and rest are KEY!

Ok, back off it now.

 

[mboy]

Originally posted by: DaiShan

Originally posted by: Amused

Originally posted by: anonymouschris
This is my current routine:

chest and tri's
shoulder's and bi's
back
legs

Should I change?

Nope. Just be sure to keep 2-3 days in between your shoulder/bi day and either of your chest/bi and back days.

You work many of the same muscles on shoulder/bi day that you work on back and chest days. So you need to have plenty of space in between to be sure you're not over training those muscles.

Example:

Mon: Chest/tris
Tue: Back
Wed: Off
Thur: Legs
Fri: Shoulders/bis

^^ Almost EXACTLY what I was going to post. I normally do Back and Bicepts together, but shoulders are kind of weird because they are used in a lot of different exercises. IMO the big thing is to leave some down time between chest and shoulders.

This man knows what's up.

 

[Genx87]

Whatever happened to the good old

Upperbody
Lower body workout?

When I put myself to it, I can create pretty good muscle mass within a few weeks using upper\lowerbody workouts 4 days a week.

 

[Amused]

Originally posted by: mboy

Originally posted by: Amused

Originally posted by: anonymouschris
i try to put my abs in every day since i heard it's more cardio and core based.

That's fine, but just know that it's not really cardio. Abs are meant to be trained daily, so long as you're doing high rep sets rather than low rep weighted sets.

Nonsense. Ab muscles made of same muscle fiber as any other muscle and should not be trained every day, not even more then once every 5 days.

Actually, with abs and lower back, your aim should be muscular endurance more than size or strength. To accomplish this, frequency and rep ranges must be increased with a decrease in intensity. This is especially important when the goal is not size, but strength and endurance for life/sports/sex/whatever.

BTW, You may have been a youth body builder, but I'm pretty advanced myself at 38 years old... all natural with 19 inch arms, a 32 inch waist and a 46 inch chest. I have a lot of years under my belt along with many years of Army training.

I do know a thing or two about this. And to anyone I would suggest keeping core exercises to high rep, high frequency workouts about 3 days a week. You can split it up to different exercises each time you work them, but I would maintain an endurance workout for the core if you're going to do anything but pose on stage in your life.

 

[Papagayo]

Should keep together back and Bi's. Because when you work on your back, you are using your Bi's also..

Here is weekly workout I recommend..

day 1. Chest and Tri's
day 2. Back and Bi's
day 3. Legs and Shoulders (You also work on your tri's when you work on your shoulders)
day 4. rest
day 5. Chest and Tri's
day 6 Cardio
day 7. rest

Then start all over again..