Couple Questions

W

work4results

0
I've been lifting on and off for a couple years. I am by no means an expert and had a couple questions to maximize my workout. The first question is how many exercises should I do per day. Example, one day I do chest/Triceps. How many chest and how many triceps should I do. I was and continue to do about six each for a total of 12, is that too much, to little, or about right?

Also I was wondering if this a good lift cycle. I usually go about 5 straight days with two off.

Chest/Tri
Back/Biceps
Shoulders
Legs/Abs
Calisthenics and then Saturday and Sunday are off.

After each I run about 30 minutes on a pretty light jog to burn some fat and clean out any lactic acid. Any suggestions would be appreciated.
 
I'm going to make some generalizations here:

1. its best to do more sets/exercises for large muscle groups (chest, back, upper legs) and fewer for small muscle groups (biceps, triceps, calves).
2. Compound exercises come first, because they work multiple muscle groups, resulting in less need for isolation exercises (bench press works shoulders, chest, triceps)
3. Working a muscle group as frequently as possible, while allowing for full recovery, will have the most benefit in terms of growth, strength, etc.

So having said that, I think you're trying to 'even out' your daily routines too much between a big muscle group and a small one.
Don't forget that by the time you've done 6 different exercises for chest, you've probably almost thrashed your triceps...
You work your muscles once a week with a large volume...you might think about training your entire body (full body workout) 3x a week, maybe following something like a 5x5 routine, with abs thrown in at the end.

I tend to find that the people doing a 4 or 5 day split can't handle a fullbody workout in a single session, when you throw pullups, squats, bench press and military press at them. Its a whole different and intense kind of ass-kicking
 
So to clarify for myself your suggesting that I do maybe like 6 chest and 4 tri and whatnot. I understand the reasoning behind I and will definitely start doing that to maximize results. Thank you for your help.
 
Its hard for me to say. I don't know your actual fitness level, nor how intense you are lifting.

I see uneducated people lifting for countless sets, and really not even working the muscle.
I see educated people give 110% on each rep, and after a few sets they're done.

6 chest exercises (unless you're only doing one set per exercise) seems excessive. Again, that sounds more like a routine out of FLEX magazine, for roid-pumping IFBB pros.


I again challenge you to do something like 3 fullbody workouts per week. 5 sets, 5 exercises, full intensity. Pull ups, barbell rows, bench press, military press, and squats.

That's 25 sets per workout, 75 sets for the week, every major muscle (and almost every minor muscle) worked 3 times instead of once.

I dare you! :)
 
Ok I'll take that dare. Give it a shot and see what i got.
 
You must log in or register to reply here.
Back
Top