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Would this lifting idea work?
I know about supersets but I haven't seen any that are likes this...right now for example ill go in on biceps/chest day and do 3 sets of bicep curls then 3 sets of bench then 3 sets of preacher curls etc until im done with all my exercises.
what if instead of doing three sets of one muscle then switching I did 15 reps at the most weight I could do then went to the next exercise? would that work as far as gaining more muscle mass?
@raul martina youre not "supposed" to work out any two muscles together its preference. youre probably frail as ****
4 Answers
- writersblock73Lv 68 years agoFavorite Answer
Muscle growth is related to intensity of effort. The fibers most responsible for a muscle's overall size have the properties of being very strong, as well. This means that in order to gain muscle mass, you'll best direct your efforts to gaining strength.
A weight that enables 15 repetitions is not going to stimulate very much growth, being of moderate intensity. Instead, aim for 6 to 8 slow, controlled reps to complete positive muscular failure. To elaborate:
White muscle fibers (the ones you're trying to target) use most of their available energy within 30-40 seconds of high intensity work. If you're able to do 15 reps in that time frame, you're throwing the weight around instead of lifting it--which leads us to the next point.
Your reps have to be slow and controlled to prolong your time under load as well as limit the creation of momentum. To understand momentum, stand on a standard bathroom scale and allow the scale to settle on your bodyweight. Now shrug your shoulders quickly. You'll see you "lose" as much as 30 or 40 pounds of bodyweight momentarily to momentum. When you throw around weight, you're doing the same thing. While I'm not saying you're guilty of this, I am saying to try and keep your reps slow and controlled: two to three seconds up, two seconds held, two seconds down. No swinging or cheating--we want to hit failure, not prolong it artificially.
Take your set to failure. Show your body its limits. Don't just give it a reason to grow--demand it.
While the first poster no doubt was telling you it's wisest to train accessory muscles with major groups (the triceps aid the pectorals in pressing movements, after all), depending on your split it's possible to train odd groupings. For example:
Day one: Chest, Biceps
Day two: Upper thighs
Day three: rest
Day four: Shoulders, Triceps
Day five: Back, Calves
Days six and seven: rest
The problem is overlapping and overtraining as you get stronger and more able to tax your body's recovery ability. It's easier to avoid if you train all muscle groups with their accessories. Chest, shoulders, triceps... upper and lower legs.... back and biceps.... ect. Not as much overlapping, and more ability to add rest days that really mean something. The more advanced you get with your training, the more important this becomes.
I hope this helps!
Source(s): Former personal fitness trainer. - Anonymous8 years ago
Actually everyone is different in how they work their muscles and in what groups. Sets reps and on what says
For the last 20 years what worked for meand still does whether m bulking or cutting
Is too do a split routine
Day one. Shoulders chest
Day two. Legs. Back and arms
Day 3 rest
When you bench and do shoulders your using your triceps anyway so for me to do them after and I have tried only fatigued them and they weren't pumped
I found working them on a separate day worked my arms better and are pumped and cut.
I never superseded
I simply worked from top to bottom in order using heavy compound. Lifts, few sets few reps and short workpts under an 50 minutes and I was always charged and grew
I work each muscle separatly and didn't waste time on pissy little isolation exersises
Cheers
- SuperstarLv 58 years ago
Writer gave you a good answer. I'll add you need to build your strength if you want maximum size. Learn how to periodize your workouts. One way is to do 3 sets of ten, then 4 sets of 8 , then 5 sets of 6, then then six sets of 3 and occasionally working up to a max.
- Anonymous8 years ago
That is an extremely stupid work out routine! You're supposed to work out biceps and back together and chest and triceps together