muscle groups?

lttleangel · 11-May-04, 10:22 PM

okay how many different exercises ( in one session) do you do for each mscle group? like seperating htem into biceps, triceps ect?...how many should one do?
if you had to give me your personal favorite exercise one per muscle what would they be?

Timbers · 11-May-04, 10:55 PM

Quote:

Originally Posted by lttleangel

okay how many different exercises ( in one session) do you do for each mscle group? like seperating htem into biceps, triceps ect?...how many should one do?
if you had to give me your personal favorite exercise one per muscle what would they be?

here is my weekly routine:

Moday:
chest and tri's
chest-
superset of incline db presss and incline flys
pec dec
cable cross overs
tri's-
rope press downs
overhead presses
kickbacks
bench dips

Tues:
biceps-
3 way hammer curl machine
barbell curls
hammer bar curls
incline bench curls or concentration curls

Wed:
leg-
sled press
extentions
curls
hack squats
plie squats or lunges

Thurs:
shoulders and calves-
db presses
side lat raises
bent over flys for back delts
upright rows
calves-
angles standing calf raises
sled press calf presses
seated calf raises

Friday:
Back-
pullups (wide and close grip)
lat pull downs
t-bar rows or bend over rows
bent over db rows

I do abs on Mondays, Wed, and Fridays and I do cardio on Tues and Thurs.

AnnaD - TX · 12-May-04, 09:37 AM

you cleared that up for me TImbers! I always do 2 or 3 exercise, but I like doing 4! Workouts look good to me!

SurfinAmy · 12-May-04, 10:09 AM

Favorites
Squats, Sissy Squats, Lying Leg Curls, Close Grip Underhanded Pull Downs, Bench Rows, DB Military Press, Cambered Bar Curls, Triceps Annihilation & Biceps Annihilation (Kinda hard to explain but if you want me to I will)

Timbers, I like to dips too, but kills my wrist so haven't really been doing them lately.
Check you out doing Pull Ups on Fridays

-Amy

lttleangel · 12-May-04, 05:27 PM

To everyone that posted how long are your weight training sessions? adn why do you break them up into 2 mucles groups? I mean I know most people do it liek that but I do total body 3 days ( I'm sure not near as heavy as you guys)? is this wrong?

**MAURER** · 12-May-04, 05:34 PM

in all honesty i don't think there is a specific answer for these types of questions. you have to test out different schemes and see what works for your body. with that said, the number of sets you do is dependant on your training goals as well as how often you train. same with reps and the number of excersizes. you said you do 3 total-body sessions a week. this is not "wrong". i would say 2 sets per excersize for large muscle groups and one set for smaller. this may sound low, but if you add them up this is no less, and maybe more, than what most people do who train once a week.

Timbers · 12-May-04, 06:13 PM

Quote:

Originally Posted by lttleangel

To everyone that posted how long are your weight training sessions? adn why do you break them up into 2 mucles groups? I mean I know most people do it liek that but I do total body 3 days ( I'm sure not near as heavy as you guys)? is this wrong?

Littleangle, I train with my husband. It takes anywhere from 1 to 1 1/2 hours.
I used to do total body 3 x's a week. Nothing wrong with that. I just prefer going 5 x's a week now.

dana82 · 16-May-04, 01:45 PM

Is one better than the other?

**Lady C** · 16-May-04, 01:54 PM

Quote:

Originally Posted by lttleangel

And why do you break them up into 2 mucles groups? I mean I know most people do it liek that but I do total body 3 days ( I'm sure not near as heavy as you guys)? is this wrong?

Breaking them up allows you to train the individual body parts harder with heavier weights. It also gives the body a longer rest between workouts. If you do full body workouts you may have to wait 3 days before the next workout to let the body fully recover from the previous workout.

Quote:

Originally Posted by dana82

Is one better than the other?

I'm not sure what your are referring to here. Is one training method better than the other? No. It just depends on your goals. Working out more days per week keeps the metabolism reved up.

**MAURER** · 16-May-04, 06:24 PM

correct me if im wrong, but it seems to me that you wouldn't need anymore than 48 hours rest if you lower the number of sets per excersize per session, as is done in HST training.

**midgetcop** · 17-May-04, 01:33 PM

Anyone can correct me if I'm wrong, but I'm pretty sure that full-body workouts are recommended for beginners, and splitting up the muscle groups is a good idea for those who have reached a plateau and need to train each muscle group more intensely. That was pretty much what happened to me. Now I do a 3-day split, 2-4 exercises per muscle group and I'm seeing those gains again.

:

**Lady C** · 17-May-04, 03:42 PM

Quote:

Originally Posted by midgetcop

Anyone can correct me if I'm wrong, but I'm pretty sure that full-body workouts are recommended for beginners . .

Not true. Anyone can benefit from an full body workout. Hell even Ironman does a full body workout. It depends on your intensity.

**midgetcop** · 17-May-04, 03:53 PM

Quote:

Originally Posted by Lady C

Not true. Anyone can benefit from an full body workout. Hell even Ironman does a full body workout. It depends on your intensity.

Ah. I stand corrected.

SindyLou · 30-May-04, 01:55 PM

I like to do Sholders and Arms one day, Chest and Back one day and Legs and Calfs one day. Abs every day. Three days a week in the gym lifting. Cardio on other days.

**midgetcop** · 30-May-04, 06:31 PM

Quote:

Originally Posted by SindyLou

I like to do Sholders and Arms one day, Chest and Back one day and Legs and Calfs one day. Abs every day. Three days a week in the gym lifting. Cardio on other days.

I wouldn't recommend working your abs everyday. You should treat your abs like any other muscle group and allow time for rest/recovery. At least a day of rest in between, or else you're not doing them much good.