Sky wrote:
By focusing on squats, mpress , dead lift, bpress, do you mean do those at the beginning of the work out or put them in the middle once warmed up? Also what's the harm in continuing to do excercizes for a muscle group once it is fatigued because I tend to push past my limits and do like 8 to 10 excercizes for each muscle group even after the first few excercizes work me really good.
Your workout should begin with something to raise your core temperature & get the blood round the body, I usually have a brisk 20min walk (up hill) to the gym then jump right on the treadmill & hit intermitante sprints...
You always always always start the session with the big lift for that day eg military ect the Only exception I personally use is lower body day (squat/deadlift) where I'll do 3 sets of glute ham raises, I'll also finish the session with these. Back to warming up, once the heart rate is up I generally use 40% 50% 60% of my first lift that day , after each set before my working sets I'll use bands to stretch (never stretch a cold muscle this is a pull waiting to happen) & I'll also use foam rolls on lower body days. You always do you big lift first! When I bench or military press I do chins between every set.
What do you mean by 8-10 excersies per muscle? I can't get my head a round this? Do not be the guy who does a million biceps curls with various isolation. What's wrong in really hammering a muscle is that come the next time to work that area it's hasn't fully healed since the last time you nailed it, so
How can you recovery/get stronger & grow? You are only progressing while you give the body ample rest/nutrition.
I can tell you now from doing endless shoulder movements as an example: front plate raise, side raise,
Bent over db raise, db press, front row, cable side raise (I would actually hit all of that one shoulder day) will do you no good. It's over training.
Think about when you bench, the front delt gets hit, dips that's also shoulders again. Chins, this hits the shoulders as a secondary muscle also. It's about training smart. For me it's Monday upper body, Tuesday lower body, Wednesday off, Thursday upper body & Friday lower body
In a nut shell the big lifts are multi jointed movements, they recruit a lot more muscle than isolation moves/machines. Compounds also use stabilizing muscles (the core) in the moves, no machine or isolation will work you in this way. These will make you stronger, bigger, thicker. You get good on these you get good on everything.
Doing pissy side/front raises with a 20lb dumbbell isn't going to give you great looking/strong shoulders. Being able to military press correctly, with a decent weight to challenge you will. Coupled with the correct assistance. The biggest mistake people make is thinking they need to something for everything, a compound with 2-3 assistance moves (keeping the assistance in 3-5 sets of 10-20 reps) is plenty.
Few tips, watch anything on YouTube by Mark Rippetoe eg Rippetoe deadlift ect Do not replace flat barbell press with dumbbell pressing. Avoid smith machines at all times. Always have planned before what your there to do. If in doubt......SQUAT!
example: Main lift: Dead lift, assistance-GHR & front squats
Main lift: Bench press, Assistance-dumbbell incline press & weighted dips
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