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Invisiblebob5

Registered: 03/01/09
Posts: 1,391
Alternating days;... training different muscle groups?
    #11635137 - 12/12/09 09:19 AM (14 years, 2 months ago)

anyone know if you can work out, say:      mon - upper body
                                                                          Tues - lowerbody      e.t.c

or perhaps broken down to arms, next day pecs or whatever.


and still be using the day on day off idea respectively.
or does the entire body need to recover from a targeted area exercise?


thanks
b

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InvisibleBridgeburner
Not spiritual at all.
Male


Folding@home Statistics
Registered: 09/16/06
Posts: 20,010
Re: Alternating days;... training different muscle groups? [Re: bob5]
    #11636743 - 12/12/09 01:47 PM (14 years, 2 months ago)



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Offlinebbl337
genetic material is Ar based
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Registered: 02/12/09
Posts: 7,008
Last seen: 9 years, 1 month
Re: Alternating days;... training different muscle groups? [Re: Bridgeburner]
    #11636789 - 12/12/09 01:53 PM (14 years, 2 months ago)

I do one day of triceps, pecs, and shoulders

another day of back, biceps

another dayof legs and forearms

then a day of abs and core

wait til my muscles from day one are healed then repeat the cycle


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Offlineslakethythirst
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Registered: 08/17/07
Posts: 196
Last seen: 12 years, 11 months
Re: Alternating days;... training different muscle groups? [Re: bob5]
    #11636798 - 12/12/09 01:54 PM (14 years, 2 months ago)

while that may work in the short term with generally low intensity lifting, if you plan on causing hypertrophy and gaining mass you need a better split.  Because you will be working your entire upper body, whatever exercises (and therefor, muscle groups) you do towards the end of your session will be weak in comparison to the beginning exercises.  so if you do a bunch of benching and back exercises first, your chest and back will get strong.  however, when you go to work out your biceps and triceps, shoulders and traps they will be already worn out from the chest/back exercises and you wont be able to give them a sufficient workout.

heres what i do...it works great, gives plenty of recovery time, maximizes time spent in the gym and gives good mass gains. 

Day 1: Chest, triceps, shoulders
Day 2: All leg exercises (lower body)
Day 3: Back, biceps, trap
Day 4: Rest (or just don't lift.  you can do cardio on this day)
repeat


Don't forget protein

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Offlineslakethythirst
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Male


Registered: 08/17/07
Posts: 196
Last seen: 12 years, 11 months
Re: Alternating days;... training different muscle groups? [Re: slakethythirst]
    #11636803 - 12/12/09 01:55 PM (14 years, 2 months ago)

oh yeah and i do abs on the leg day

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OfflineHakim0777
aka RACKBONE!!!
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Registered: 08/25/06
Posts: 8,071
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Re: Alternating days;... training different muscle groups? [Re: Bridgeburner]
    #11636809 - 12/12/09 01:56 PM (14 years, 2 months ago)

Quote:

b0red5tiff said:






that was awesome!


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OfflineSolemente
Male


Registered: 04/24/09
Posts: 4,337
Loc: Flag
Last seen: 3 years, 18 days
Re: Alternating days;... training different muscle groups? [Re: Hakim0777]
    #11636836 - 12/12/09 02:00 PM (14 years, 2 months ago)

I do Legs, Triceps, and pecs one day, biceps, back, and core the next, and alternate every other day. Also do other muscle groups and cardio whenever I feel like it.

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