What Order Should I do my Upper Body in, or does it even matter?

[Jason Salamone]

Hello, I was wondering if I can please get some expert advice here?

Here is my weight training routine...I work one muscle group each day hypertrophy when it comes to weight training:


Week 1:
Monday: Back
Tuesday: Chest
Wednesday: Legs
Thursday: Shoulders
Friday: Arms (Biceps,Triceps)

Week 2:
Monday: Legs
Tuesday: Back
Wednesday: Chest
Thursday: Legs
Friday: Shoulders
Saturday: Arms

Week 3: Repeat Week 1
Week 4: Repeat Week 2

...and so on...

Is ok to do Chest the day after you do Back, or would it make sense to do Shoulders or Arms the day after I do Back? Why or why not? Or does it even matter?

Thanks in advance!

Jason Salamone

 

[evan]

First, I'm not an expert, but hopefully I can give some helpful advice.

Short answer (assuming that you've read the stickies on weight training and split routines and decided to go with a body part split)- Chest after back is fine.

Just keep chest and shoulders separated as both use your triceps. So, if you do chest on Monday and shoulders on Tuesday, your shoulder's won't get as good a workout because your triceps will probably be fatigued.

Why the difference between week 1 and week 2?

 

[Jason Salamone]

Why the difference between week 1 and week 2?

Thank you for the feedback!

The difference is just to add some more variation while I'm doing hypertrophy, so my muscles are confused more. Yeah, not doing the same muscle group on the same day week after week and also adding an extra leg day every other week has been helping immensely with accerlerating calorie/fat burn, feeling stronger, and boosting natural hgh levels in my body. When it comes to fat/calorie burn while doing hypertrophy, legs are most important.


Jason Salamone

 

[evan]

Just make sure you do the following exercises at least once a week: Squat, Deadlift, Benchpress, Row, Military Press, Pullups.

 

[Ride_On]

I'm totally not a fan of body part splits to begin with, unless you're a very experienced lifter. There are much more efficient ways to get the work done.

That aside, the order doesn't matter as far as days go. But as far as workouts go, keep in mind that you should work your weak points first and large, multi-joint lifts should be done for smaller, isolation type exercises. Things that require more power and more muscles should come first. It's common sense, really, but sometimes people don't think of it.

Changing the days of week to add variation is pointless. It won't get you any better gains. Don't do that.

 

[Jason Salamone]

Just make sure you do the following exercises at least once a week: Squat, Deadlift, Benchpress, Row, Military Press, Pullups.

Why do you recommend these in particular...just curious?

I always do Benchpress on Chest day. I do regular, incline, and decline. Sometimes I use the bar, and sometimes I use the dumbells.

When I do BACK, I do military press where the bar comes behind the back of the neck. On shoulder day, I do it where the bar comes down in the front.
I need to do more pullups, which would be good to incorporate on Back day.

Do you suggest that I work in Rowing as part of my daily cardio? I already do 15 min warmup on the elyptical and 45 min on the treadmill (interval with a steep incline) after I'm done hitting the weights.

On leg day, I not only do squats, I do split squats too.
As far as Deadlifts, well on leg day, I do GOOD MORNINGS...does that count?

Jason Salamone

 

[Ride_On]

Because those are the best exercises you can do that will effectively hit all of your muscles.

Military press is not a back exercise, so you should stop doing the one behind your neck. I would never recommend doing that to begin with.

By rowing, he means barbell or dumbbell rows, not a rowing machine.

You're probably doing too much volume with 3 different chest exercises in one day.

And no, GMs are not the same as DLs.

 

[Jason Salamone]

I'm totally not a fan of body part splits to begin with, unless you're a very experienced lifter. There are much more efficient ways to get the work done.

That aside, the order doesn't matter as far as days go. But as far as workouts go, keep in mind that you should work your weak points first and large, multi-joint lifts should be done for smaller, isolation type exercises. Things that require more power and more muscles should come first. It's common sense, really, but sometimes people don't think of it.

Changing the days of week to add variation is pointless. It won't get you any better gains. Don't do that.

I'm an experienced lifter enough, and I didn't start doing total body splits by myself...I hired a trainer to show/teach me.

This way of lifting has given me the most benefits with my physique and overall fat/calorie burn. Keeo in mind, I am not lifting for bulk. I do not bhy all mean want to look like a body builder. I'm going more for a physique and fitness level like Jason Stathom, just as an example.

As far as adding the variation...ever since I did that and everything else being the same, my fat loss has accerlerated to 3 more pounds of fat loss a week.

I'm in the process of coming up with and eventually adding a 3rd week variation that focuses on double cardio sessions.

Jason Salamone

 

[flyinfree]

Changing the days of week to add variation is pointless. It won't get you any better gains. Don't do that.

Disagree.... and in many of your "opinions" you completely neglet the "mentality" involved in body development.

Just as an example- think spiritually for a moment; verses scientifically only.

What IF i went to the gym on sunday, verses, saturday, and met the mentor that would take me to my next physical goal? hmmmm there's a thought!

In major training (such as ironman- 30-40 hours a week), we ALWAYS rotate our rest day.

Open your mind, and soften a lil bit "ride-on"- you will be more effective.

You are a smart guy, but a "know-it-all"= none of us do.

LOVE AND HUGS
FF

 

[Ride_On]

Fat loss is completely about diet. What workout you do plays very little part in that, except for perhaps the total amount of calories that you burn.

How experienced are you? With all due respect, if you're an experienced lifter, there's no way you're losing 3 lbs of fat per week.

 

[Ride_On]

Disagree.... and in many of your "opinions" you completely neglet the "mentality" involved in body development.

Just as an example- think spiritually for a moment; verses scientifically only.

What IF i went to the gym on sunday, verses, saturday, and met the mentor that would take me to my next physical goal? hmmmm there's a thought!

In major training (such as ironman- 30-40 hours a week), we ALWAYS rotate our rest day.

Open your mind, and soften a lil bit "ride-on"- you will be more effective.

You are a smart guy, but a "know-it-all"= none of us do.

LOVE AND HUGS
FF

Don't mean to be a know-it-all. My apologies for coming off that way. Just trying to help. Psychologically, you might be right. It surely could have an effect for some people. But also realize that's not why the OP was doing it.

 

[Jason Salamone]

Because those are the best exercises you can do that will effectively hit all of your muscles.

Military press is not a back exercise, so you should stop doing the one behind your neck. I would never recommend doing that to begin with.

By rowing, he means barbell or dumbbell rows, not a rowing machine.

You're probably doing too much volume with 3 different chest exercises in one day.

And no, GMs are not the same as DLs.

Why not the one behind the neck? I have no problems with replacing behind the back military press with more pullups if that would help me out more on my BACK days.

I have tried Barbell/Dumbell Rows, and have the hardest time getting used to doing them, probably moreso than anything else I have ever tried, even split squats.

Jason Salamone

 

[Ride_On]

Why not the one behoind the neck? I have no problems with replacing behind the back military press with more pullups if that would help me out more on my BACK days.

I have tried Barbell/Dumbell Rows, and have the hardest time getting used to doing them, probably moreso than anything else I have ever tried, even split squats.

Jason Salamone

Definitely a good idea on the pullups. The press behind your head has too high risk/benefit ratio IMO. Work on the rows, you'll get used to them. Everything takes time. However, I hate to say this again, but if you can't even do rows, you're not an experienced lifter.

 

[Jason Salamone]

Fat loss is completely about diet. What workout you do plays very little part in that, except for perhaps the total amount of calories that you burn.

How experienced are you? With all due respect, if you're an experienced lifter, there's no way you're losing 3 lbs of fat per week.

I'm not a novice, but I'm not an expert either...I'm somewhere in between. I'm an experienced expert when it comes to making sure I'm always using proper form that's for sure. I don't have experience power lifting, because I have little to no interest in getting big. At this point in my life and moving forward for the rest of my life, I'm only interested in staying as lean and cut as I possibly can be. I would take Bruce Lee and Jason Stahom's look and fitness level over guys like Shwarzenegger or Ferigno any day.

Yes, it is mostly about diet, but muscle burns fat, and with HST, I can build up and develop the lean muscle I have to help accelerate calorie burn and fat loss.
Again, I'm not going for bulk, nor do I ever want to.


Jason Salamone

 

[Ride_On]

I'm not a novice, but I'm not an expert either...I'm somewhere in between. I'm an experienced expert when it comes to making sure I'm always using proper form that's for sure. I don't have experience power lifting, because I have little to no interest in getting big. At this point in my life and mocing forward for the rest of my life, I am only interested in staying as lean and cut as I possibly can be. I would take Bruce Lee and Jason Stahom's look and fitness level over guys like Shwarzenegger or Ferigno any day.

Yes, it is mostly about diet, but muscle burns fat, and with HST, I can build build up the lean muscle I have to help accerlerate calorie burn and fat loss.
Again, I'm not going for bulk, nor do I ever want to.

Jason Salamone

Right, I realize that. Just don't get caught up in "fat loss workouts." Sure you can do some that will maximize the benefit, and I totally agree. Hell, I was going to do NROL's fat loss program before I got surgery. The main thing there is just higher reps and short rest periods. But people lose fat doing 3x5 programs too.

But again, diet is so much more a factor. Even if you burn 250 calories doing your workout, think about what that equates to. And I'm with you on building muscle being great, but that also doesn't burn as much as you think. I'm not knocking it at all. Building muscle is great. I'm just trying to get my point across that diet is the most important and not to get all OCD (not that you are) about HGH stimulation, fat burning exercises, low weight high reps, etc.

You're going for muscle gain right now, correct? JW

 

[flyinfree]

a decent workout will get you closer to a thousand or even 1500 cals. A half day food supply.

Shoot a simpel hour of running at 10 min miles will get you over 800 with a lil incline.

oh shoopt, I meant to quote your 250 burned in a workout

Now we know why you talk to much! hehehehee

 

[Ride_On]

A "decent" workout will get you 1500 calories burned? That's ABSURD. Maybe if you're doing marathon training.

Like you said, that's an hour straight of running. That's way more than a decent workout for some people. And that's only just over halfway to your "decent" workout of 1500 calories. We're not all triathletes!

I meant an hour of lifting anyway.

 

[Jason Salamone]

Definitely a good idea on the pullups. The press behind your head has too high risk/benefit ratio IMO. Work on the rows, you'll get used to them. Everything takes time. However, I hate to say this again, but if you can't even do rows, you're not an experienced lifter.

Form-wise, I know the exercise 100%, and I've tried them only a couple times. Even with light weight, the position that your lower back is in (even in proper form) concerns me and doesn't feel right to me, and I have no problems with my lower back. I'm sure I can get good at them if I kept at it.

If you caqn vouche that the guy in this video is doing them right, then you can be confident that I was too, and therefore and experienced enough...



Just not use to them, but I will try them more, because that is how I felt when I first did split squats, and now I'm fine with those.

Jason Salamone

 

[flyinfree]

A "decent" workout will get you 1500 calories burned? That's ABSURD. Maybe if you're doing marathon training.

Like you said, that's an hour straight of running. That's way more than a decent workout for some people. And that's only just over halfway to your "decent" workout of 1500 calories. We're not all triathletes!

I meant an hour of lifting anyway.

hmmm

wonder what the cal burns are for weight lifting, I don't know.

If a person weighs 190, and lifts 3 sets if 8 at 225, how many cals did they burn?

 

[Ride_On]

Form-wise, I know the exercise 100%, and I've tried them only a couple times. Even with light weight, the position that your lower back is in (even in proper form) concerns me and doesn't feel right to me, and I have no problems with my lower back. I'm sure I can get good at them if I kept at it.

If you caqn vouche that the guy in this video is doing them right, then you can be confident that I was too, and therefore and experienced enough...



Just not use to them, but I will try them more, because that is how I felt when I first did split squats, and now I'm fine with those.

Jason Salamone

I'm not trying to put you down at all. You're clearly not ready to accept your inexperience, but it's true. If you don't do those and don't know of those other exercises and why they're beneficial, you've got work to do. I'm not nearly an experienced lifter either. It's not a bad thing. But it's important to know where you stand so that you can use the right tools for your goals. I would implement the rows. However, you don't seem to like my input lol, so you don't have to listen. Just trying to help.

hmmm

wonder what the cal burns are for weight lifting, I don't know.

If a person weighs 190, and lifts 3 sets if 8 at 225, how many cals did they burn?

29.33 - 35.4 depending on the TUT