Im just a beginner and ive talked to a few people about this, and i get mixed answers
One any single day should i do Triceps-chest, and then biceps-back on another day, or triceps-biceps (arms) and back-chest on the other??
Which one would be more efficient and why. (unless there is a better alternative)
And if could u also tell me what days you do which workouts, so i can get an overview of what i should be doing and how much.
thanks.
What to train, and when??
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ultimatehlth
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Re: What to train, and when??
I would recommend beginners to pick 10 exercises that work your entire body and do so 3 times a week. Start with the larger muscle groups first and end with the smallest. Once you have a good base (6-8 weeks) you can consider a split format. What is your specific goal, if its fat loss, conditioning and definition then 3 full body workouts are great. If its size and strength then go to splits.
For splits I like Day 1: Chest, back, abdominals. (chest and lats are a system and ideally should be worked together. Studies should greater muscle recruitment when trained in an antagonistic superset fashion) Day 2: Shoulders, biceps, triceps.(again antagonists). Day 3: Lower body. If you want to add a forth day it should be a light full body active recovery session.
For splits I like Day 1: Chest, back, abdominals. (chest and lats are a system and ideally should be worked together. Studies should greater muscle recruitment when trained in an antagonistic superset fashion) Day 2: Shoulders, biceps, triceps.(again antagonists). Day 3: Lower body. If you want to add a forth day it should be a light full body active recovery session.
Last edited by ultimatehlth on Wed Apr 30, 2014 8:04 pm, edited 1 time in total.
Re: What to train, and when??
3 things to remember with any workouts system, whther it's TBT, splits or anything.
1. Don't overload on weight.
2. Don't use poor technique.
3. Don't use pissy or risky stuff like Wrist Curls, Behind The Neck Press, Pull-ups etc etc.
1. Don't overload on weight.
2. Don't use poor technique.
3. Don't use pissy or risky stuff like Wrist Curls, Behind The Neck Press, Pull-ups etc etc.
Re: What to train, and when??
i wouldn't even do 10 exercises, maybe 6 at most but i'd do full body as suggested
where do you train?
where do you train?
Re: What to train, and when??
Bossman, Could you please explain number 3 a little more? What makes these moves pissy or risky? Thanks.
Re: What to train, and when??
I'd be inerested to know why pullups are bad as well.
Re: What to train, and when??
Pull-ups, when you do them behind the Neck, like Behind the Neck Press and Behind the Neck Pull-downs, can cause potential risks to the Rotator Cuff and possibly the Scapulae and Cervical Vertebrae.
The problem being is, they're not natural.
If you think about DB Shoulder Presses, the Arms are vertical at 180 degrees. Bar or Frame based behind the Neck exercises can't be, because you'd hit your head, so the person does one of three things.
1. Pulls the Shoulders back past 180 degrees, to a position they're not meant to naturally go, increasing stress and tension on the Delts and Traps area, when exerting weight on them. Try pulling your Arms back past 180 degrees, just sitting in your chair, with no weight and see after a few reps, if you can't feel a slight stiffening or unnatural stress based feeling. Imagine those feelings / sensations when it's a weighted movement, whether stack based or bodyweight based.
2. The person tips their head forward, causing protrusion of the Cervical vertebrae, then stressing the area with weight. When would you usually stick your Neck out and keep it there in everyday life, like say when you use a Bar to Squat with?
Not very often and not for long. You'd normally keep the Neck upright, so imagine using that Head / Neck position when you Squat, but pushing and pulling some weight up and down onto the area, instead of just resting it. You're just creating stress movements on an area that's not in a normal position. This can't in opinion be good for you.
3. The person does both things at once, potentially causing increased risk of some or all of the problems outlined in 1 and 2.
Pissy exercises like Wrist Curls, may possibly increase problems like Wrist injuries, Tendonitis, or Carpal Tunnel Syndrome. The joint is a small area and such an exercise whether using supinated or pronated grip, probably doesn't stimulate the Forearm muscles as well as something like Reverse E-z Bar Cuirls or Hammers, as examples, that stimulate the Biceps and Brachialis as well.
So they're risky and pointless.
The problem being is, they're not natural.
If you think about DB Shoulder Presses, the Arms are vertical at 180 degrees. Bar or Frame based behind the Neck exercises can't be, because you'd hit your head, so the person does one of three things.
1. Pulls the Shoulders back past 180 degrees, to a position they're not meant to naturally go, increasing stress and tension on the Delts and Traps area, when exerting weight on them. Try pulling your Arms back past 180 degrees, just sitting in your chair, with no weight and see after a few reps, if you can't feel a slight stiffening or unnatural stress based feeling. Imagine those feelings / sensations when it's a weighted movement, whether stack based or bodyweight based.
2. The person tips their head forward, causing protrusion of the Cervical vertebrae, then stressing the area with weight. When would you usually stick your Neck out and keep it there in everyday life, like say when you use a Bar to Squat with?
Not very often and not for long. You'd normally keep the Neck upright, so imagine using that Head / Neck position when you Squat, but pushing and pulling some weight up and down onto the area, instead of just resting it. You're just creating stress movements on an area that's not in a normal position. This can't in opinion be good for you.
3. The person does both things at once, potentially causing increased risk of some or all of the problems outlined in 1 and 2.
Pissy exercises like Wrist Curls, may possibly increase problems like Wrist injuries, Tendonitis, or Carpal Tunnel Syndrome. The joint is a small area and such an exercise whether using supinated or pronated grip, probably doesn't stimulate the Forearm muscles as well as something like Reverse E-z Bar Cuirls or Hammers, as examples, that stimulate the Biceps and Brachialis as well.
So they're risky and pointless.
Re: What to train, and when??
Thanks Bossman.
Re: What to train, and when??
there's not really any bad exercises, just bad technique
pull ups done properly is one of the top 3 best upper movements you can do
pull ups done properly is one of the top 3 best upper movements you can do
Re: What to train, and when??
Pull-ups are fine as long as they're not behind the Neck. Using any form of technique that requires the Arms to go past a normal range, I.E past 180 degrees, coupled with actual Arm movement, not static movement like with Squats, is not normal and not Biomechanically healthy.
I concur though, Pull-ups with a frontal action is okay.
I concur though, Pull-ups with a frontal action is okay.