Training

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posted by MegaA

Does it make a difference if you go from working one bodypart to another and then going back to the same bodypart. I like to train one bodypart at a time eg go form bi's to lets say abs to finish with something else. If you wanted to train those 3 areas and you went form lets say 2 sets abs to 2 sets bi's and then a set of back and then back to abs and then back to bis in the same training session would it be ok ?

I know its practical to work one muscle group before moving on but is there something wrong with exercising your muscles all mixed up ? :confused: :confused:

posted by Enickma

That's the way I try to do it, but I only do one set at a time, not two. Personally, I say if you can bust out two or more sets of the same lift right in a row that target the same muscle group and still stay in good form, then it's time to increase your weight, just IMO. I usually target a specific muscle or group of muscles, then move on to another, I'll come back to the one I started with after targeting other muscles so that the original one has some time to rest before I beat it up again. I try to lift hard enough that multiple sets in a row isn't practical for me.

posted by Dex

i think you'd wait too long inbetween sets and not have time to recover if youre working out something else

posted by Enickma

I'm confused, how could you "wait too long" and "not have time to recover" at the same time??? :aah:

I think this is a good question and I'd like to hear more responses on it. For instance, if I've got a set of tricep extensions to do and a set of cross tricep extensions, I might do a set of bicep curls in between to hit a different muscle for a minute and give the triceps a chance to rest, if I don't then it seems like the second set of tricep extensions won't be as quality, and / or I can't work with as much resistence. Do you guys focus on a single muscle until you finish all your sets with it and then move on to the next, or do you switch it up?

posted by Dex

if you wait 5 minutes in between sets its not very beneficial.

i did bis,tris,bis,tris, in high school and my arms didnt get any bigger till i did one muscle group at a time. what i ment by recover was if you do a bicep then your muscle is recovering and it doesnt help it any if you hit another muscle.

thats how i see it

posted by Dex

saw this...contridicts my theory but thought you might like it

Train using the double station system.
For every elbow flexion exercise, you should alternate an elbow extension exercise. Even though you may be thinking I'm just talking about supersetting biceps and triceps, I beg to differ on a subtlety. With a superset, little or no rest is taken between the agonist and the antagonist muscles. In the approach I strongly endorse, I prefer to use longer breaks between the two stations for the following reasons.

By having the antagonistic pairs contracting alternately (e.g. flexion followed by extension) as opposed to agonist contractions alone (precontraction of antagonists), the ability of achieving full motor unit activation (MUA) in a muscle contraction may be enhanced when immediately preceded by a contraction of the antagonists. This has the added benefit of allowing you to double the workload per training unit. It is important to alternate exercises working agonists muscles with exercises working antagonistic muscles together, while respecting long rest intervals. For example, after doing a 3RM set of close grip triceps presses, rest two to three minutes, perform a heavy set for the antagonist muscle (i.e., 3-4RM set of dumbbell curls for the biceps), rest another two to three minutes and repeat the procedure for the required number of sets.

With double station training, you get the added benefit of making sure both sides of the joints are equally loaded with optimal training loads, while in classic supersets, endurance levels may at times make the trainee compromise on utilizing the right amount of weight to overload the contractile proteins.
This is how supersets should never be done? Au contraire, I think they are very useful for bodybuilding purposes. The subtlety I'm suggesting here is to use longer rest intervals between the sets, so that greater loads can be used.

http://www.bodybuildbid.com/articles/arms/7tipsmassarms1.html

posted by Enickma

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posted by Dex

plug? i was joking but i took it off cuz i figured you wouldnt take it as that.

i want to hear more opinions!

posted by Enickma

Well, telling you to change your plug was a joke too...

But seriously, I'd like to hear more takes on this too. I guess it depends somewhat on what you're trying to do.

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