Working Out: Which Muscle Groups Together?

[mboy]

When you 1st start or 1st get back into it after big layoff, doesn't mater what you do for 1st 2-3 months.
It's what you do after that, especially as you plateu near your genetic peak.

I took a 7 year layoff, just getting back into it and am already doing work sets with 215 on flat bench ( 8 reps) and 185-195 on inclines after 3 weeks.
Comes back QUICK.
I am damn fat tho and that doesn't come off so quick

 

[mboy]

Why would you work your abs so often?
You think high reps, lots of training will burn fat around you rmidsection?

That is all about diet and true cardio.
No such thing as spot reduction (working an area with lots of reps and often to burn the fat around it.
Thatis a LONG time fallacy. Fat comes off in the reverse order you put it on. All the crunches, situps in the world will not help burn fat around your abs. Certainly no where near doing real cardio workouts.
I see your point about endurance, but working them every day is not good for endurance. Working them longer per session and letting them rest does that.

No reason to work them everyday or even every other day.

 

[Amused]

Originally posted by: mboy
Why would you work your abs so often?
You think high reps, lots of training will burn fat around you rmidsection?

That is all about diet and true cardio.
No such thing as spot reduction (working an area with lots of reps and often to burn the fat around it.
Thatis a LONG time fallacy. Fat comes off in the reverse order you put it on. All the crunches, situps in the world will not help burn fat around your abs. Certainly no where near doing real cardio workouts.
I see your point about endurance, but working them every day is not good for endurance. Working them longer per session and letting them rest does that.

No reason to work them everyday or even every other day.

I never claimed ANY fat reducing benefit or any spot reduction myths, did I?

Oh, wait, I believe I posted this:

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.

I spoke of muscular endurance. Low rep/set/frequency workouts are great for building size and strength, but do nothing for endurance. You use your core muscles all day long, everyday... especially if you have an active lifestyle. Doing endurance work with your core seriously improves your quality of life and reduces the risk of injury.

 

[Babbles]

Originally posted by: Amused
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.

What would you recommend for core excercises? Presently all I do are decline situps, crunches, and leg raises.

 

[Rudee]

Originally posted by: Babbles

Originally posted by: Amused
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.

What would you recommend for core excercises? Presently all I do are decline situps, crunches, and leg raises.

There's a ton of stuff you can do for core with a swiss ball. Most gyms have them.

 

[jkats]

day 1: pecs/tri's/abs
day 2: lats/traps/bi's,
day 3: delts/quads/calves/abs

 

[AbAbber2k]

Originally posted by: AMDUALY
chest and triceps
bicep and triceps
shoulders and biceps