Muscle Training
Discussion
Just a quick question to see what the general feeling on this one is. I'm looking into doing some weight training alongside my cardio work to aid in changing my body shape. I think doing it this way will save me getting bored of constant cardio and will hopefully show some gains as well.
My question is, what muscles do you train with each other? Is it beneficial to train say triceps with biceps, chest with abs (core) etc.
Opinions welcome on this! It's been a while since I've done any proper training!
My question is, what muscles do you train with each other? Is it beneficial to train say triceps with biceps, chest with abs (core) etc.
Opinions welcome on this! It's been a while since I've done any proper training!
The usual split for 3 days a week in my experience is Chest/Triceps, Back/Biceps, Legs/Shoulders.
These seem to fit together well for me - Chest/Triceps go together because bench is a combination of the two, Legs/Shoulders because of clean&press, Back/Biceps because deadlifts are pretty taxing, wheras most bicep exercises are light and unimportant.
These seem to fit together well for me - Chest/Triceps go together because bench is a combination of the two, Legs/Shoulders because of clean&press, Back/Biceps because deadlifts are pretty taxing, wheras most bicep exercises are light and unimportant.
didelydoo said:
If you can- bench, deadlift and squat- maybe pullups and dips as well- go for compound movements and you won't go much wrong. (I await a suggestion of a BB split alternative 
)
You won't get any from me! They are by a country mile the most important exercises for building mass and strength.)I do this;
Monday; Legs
Tuesday; Chest/Triceps
Wednesday; Rest
Thursday; Back/Biceps
Friday; Abs, calvs, shoulders
Weekend; Rest
Thanks for the replies so far. After looking through some of the previous threads of peoples, mainly yours Lee, I am starting from a body shape similar to you in your starting shape but with smaller arms. Do you have an example workout from that I could have a look at? I think that I'm going to try and follow a similar workout to that - and to transform like that in as many days would be awesome!
MrAdaam said:
Thanks for the replies so far. After looking through some of the previous threads of peoples, mainly yours Lee, I am starting from a body shape similar to you in your starting shape but with smaller arms. Do you have an example workout from that I could have a look at? I think that I'm going to try and follow a similar workout to that - and to transform like that in as many days would be awesome!
The same as above but I added HIIT training to end of each session and I also exercised 7 days a week. I'm not suggesting that is a good idea but it is what I did. If you want to see a more indepth training plan look for my 2nd thread 'Lee's challenge part 2'After weights I ran or cycled using the HIIT method and then on off days I tended to do various forms of CV, running, swimming, cycling, rowing etc.
Diet is the key though, the training is absolutely required but the diet is where the magic happens!
Lee
didelydoo said:
If you can- bench, deadlift and squat- maybe pullups and dips as well- go for compound movements and you won't go much wrong. (I await a suggestion of a BB split alternative )
I agree with this, however, for years I was squatting too deep for my knees which frustrated me and injured me. Likewise if your squatting or dead urging technique is poor you can very easily destroy your back. )If you go down this route, perhaps have someone show you the correct technique even if you have to pay them. They are the best exercises you can do though so it is worth it.
Salgar said:
I agree with this, however, for years I was squatting too deep for my knees which frustrated me and injured me. Likewise if your squatting or dead urging technique is poor you can very easily destroy your back.
If you go down this route, perhaps have someone show you the correct technique even if you have to pay them. They are the best exercises you can do though so it is worth it.
I don't think you can squat to deep unless there is a flexibility issue. I always squat to at least below parallel- stopping to high actually places more strain on the knee joint.If you go down this route, perhaps have someone show you the correct technique even if you have to pay them. They are the best exercises you can do though so it is worth it.
Ordinary_Chap said:
didelydoo said:
If you can- bench, deadlift and squat- maybe pullups and dips as well- go for compound movements and you won't go much wrong. (I await a suggestion of a BB split alternative )
You won't get any from me! They are by a country mile the most important exercises for building mass and strength.)Lost_BMW said:
Ordinary_Chap said:
didelydoo said:
If you can- bench, deadlift and squat- maybe pullups and dips as well- go for compound movements and you won't go much wrong. (I await a suggestion of a BB split alternative )
You won't get any from me! They are by a country mile the most important exercises for building mass and strength.)As a beginner, I will echo the above.
Start with deadlifts, pull-ups, squats, rows, military standing press & bench press. These massive exercises will take it out of you to start with (prepare for that) but it is imperative you get the right form early on - YouTube those movements and go from there increasing your weight each time.
I expect it will be a shock to your body but I honestly wish someone had told me to start with these compound movements early on - I am going back to them 1 year down the line!
Expect some serious DOMS!
Start with deadlifts, pull-ups, squats, rows, military standing press & bench press. These massive exercises will take it out of you to start with (prepare for that) but it is imperative you get the right form early on - YouTube those movements and go from there increasing your weight each time.
I expect it will be a shock to your body but I honestly wish someone had told me to start with these compound movements early on - I am going back to them 1 year down the line!
Expect some serious DOMS!
Squats and deads will be your friends.
Get good training - not your typical gym pt but a proper, experienced trainer. Have a look at a few good vids/sites too. Proper form is vital to gain as much as possible from your hard work - also prevents injury.
e.g. Weights; squats & squats
Deads: click.
Cardio; rower.
Get good training - not your typical gym pt but a proper, experienced trainer. Have a look at a few good vids/sites too. Proper form is vital to gain as much as possible from your hard work - also prevents injury.
e.g. Weights; squats & squats
Deads: click.
Cardio; rower.
Edited by LordGrover on Wednesday 17th August 22:03
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