full body workout order?

[kmr89]

hey guys,
i'm in a weight training class at school and the teacher likes for us to do full body workouts as opposed to certain muscle groups for certain days. he wants us to have 3 different workouts and to rotate each day:
1. endurance workout day - to be able to do up 15 reps per set
2. endurance/strength workout day - up to 8-10 reps per set
3. strength workout day - up to 3-5 reps per set.

my problem is that when i do a workout for a certain muscle group, then move on to another muscle group, that muscle group becomes tired from doing the previous exercise.

the teacher had us work out these muscle groups (in no particular order):
legs
arms (both bi's and tri's)
back
chest
shoulders

is there a certain order i should do these in, in order to minimize the problem i have?

 

[Bradshaw]

Originally posted by kmr89
the teacher likes for us to do full body workouts as opposed to certain muscle groups for certain days. he wants us to have 3 different workouts and to rotate each day:
1. endurance workout day - to be able to do up 15 reps per set
2. endurance/strength workout day - up to 8-10 reps per set
3. strength workout day - up to 3-5 reps per set.

3 time a week full body workouts will be ok for the first few months of working out. This is because your body has what is known as beginner gains. You gain a lot of muscle quick, and you recover fairly quickly. After about 3 to 6 months of this schedule you should probably switch to working out a body part once a week and do muscle groups on different days.

Originally posted by kmr89
my problem is that when i do a workout for a certain muscle group, then move on to another muscle group, that muscle group becomes tired from doing the previous exercise.

Your stamina should improve with time so that this becomes less of a problem.

 

[brucevangeorge]

Yeah. OR

You could go as often as you feel like to the gym. Listen to your body. When the muscles from the previous workout stop hurting and feel alomst 100%, its time to get yuor ass back into the gym. **** THE SCHEDULE. Go as often as you need.

As well, your teacher was an idiot. It goes, chest/tris and bis/back.



Go heavy or go home. And for gods sake. NO ENDURANCE. You want muscle? NO ENDURANCE. You do not mix endurance with weight training. Its counter productive. Its one or the other. Stick to strength gains. No endurance/strength, no endurance/endurance. You want raw power. Otherwise buy a ****ing stairmaster and get out of the gym.

 

[DonJuanMonk]

If you're gonna do full body, do big muscles first then smaller muscles last.

 

[Sammo]

Originally posted by brucevangeorge
Yeah. OR

You could go as often as you feel like to the gym. Listen to your body. When the muscles from the previous workout stop hurting and feel alomst 100%, its time to get yuor ass back into the gym. **** THE SCHEDULE. Go as often as you need.

As well, your teacher was an idiot. It goes, chest/tris and bis/back.



Go heavy or go home. And for gods sake. NO ENDURANCE. You want muscle? NO ENDURANCE. You do not mix endurance with weight training. Its counter productive. Its one or the other. Stick to strength gains. No endurance/strength, no endurance/endurance. You want raw power. Otherwise buy a ****ing stairmaster and get out of the gym.

By the sound of it the guy is new in the gym so 'go hard or go gome' might not be the answer. Also its hard to just 'feel' yourself overtraining without loosing actual gains (where not just talking about how long your muscle hurts after you trained it, which means absoultely nothing).

Also, you have the 'lift heavy weights' to get big mentality thats meant to hit on the male ego for gains. All though this is popular and overload training is a great way to make gains your body will adjust to it. Also, some people react differently.

Saying reps of 4-6 works for everyone is rediculous. I recently trained with Mr Natural Australia, Brendan Field and he has most of his workouts around 12 reps including supersets and dropsets and he is one of the biggest natural guys in australia.

Better advice would be try different training styles and find out what works for you, we are all individuals. There is no be all and end all to weight training. Shock your body and keep it guessing as its always trying to adjust to what your doing to it. I never stay on the same weight training method for more then 4 weeks. 2 weeks ago i was training with supersets and dropsets with reps of up to 15 and 30 second rests between sets and this week i am training 4-6 reps maximum with a good 2-3 minute rests between sets.

 

[Aaron B]

Originally posted by brucevangeorge
As well, your teacher was an idiot. It goes, chest/tris and bis/back.

says who?

 

[brucevangeorge]

Says logic.

Your chest and tris work as one. If you do chest one day you are still doing tris. Then you hit them AGAIN the next day. wtf?

Finish them off and be done with it. Then let them heal. You dont double work.

 

[brucevangeorge]

Well sammo. Mr Australia is different than a nontrained couch potato.

Of course for him 12 reps at ie. 100lbs curl will have better results than a guy that can do 40lb curl at 12 reps.

wouldnt it be better to start at 100lb curl and do less reps and eventually increase rep ranges?






Thought so.

 

[vanwilder]

full body workouts are stupid dont do them

and why would you even consider doing arms before chest and back, it makes no sense

 

[C00L]

bruce ive had enough of your bull**** posts here in the fitness forum. you dont know sh1t about lifting. You didnt even know sh1t about deadlifts, the staple exercise in any serious lifters routine.

So stfu. You can do Tri/back and chest/bi as well. Go read up on some sh1t you dumb son of a *****.

 

[kmr89]

Originally posted by vanwilder
full body workouts are stupid dont do them

and why would you even consider doing arms before chest and back, it makes no sense

Originally posted by kmr89
the teacher had us work out these muscle groups (in no particular order):
legs
arms (both bi's and tri's)
back
chest
shoulders

 

[Sammo]

Originally posted by brucevangeorge
Well sammo. Mr Australia is different than a nontrained couch potato.

Of course for him 12 reps at ie. 100lbs curl will have better results than a guy that can do 40lb curl at 12 reps.

wouldnt it be better to start at 100lb curl and do less reps and eventually increase rep ranges?






Thought so.

No.. it wouldn't. The weight has nothing to do with it, heavy to one person isn't heavy to another. That alone is what will affect muscle growth, not the actual weight itself.

 

[brucevangeorge]

Hey COOL. Whats the matter? Dont have your own opinion?

If youve got a problem with what Im saying then prove me wrong. Until you have some advice to give dont post anything stupid.

And yes it should go chest and tris. Since chest is used with tris at the same time. And the other guys here are right.

FULL BODY SUCKS. Each muscle doesnt get the attention it deserves. You want to split the exercises in 2 days at least. That way you focus more on one part of the body and use the muscle to faliure. Instead of working out all the muscles a little bit.


Have anything to add COOL? Or are you just going to post some more random bull****?

 

[brucevangeorge]

Sammo this is exaclty what Im trying to get across. Here what Im thinking:

The muscles adapt to the stress, right? The way muscles adapt to overcome the stress is by growing larger, more powerful. Wouldn a higher weight make the muscles grow larger faster? Thats why Mr Australias muscles are so huge, because they adapted to the stress. And ie. 100lb curl for him is nothing now.


Also higher (4-6 reps) weight improves neuromuscular efficiency. Higher efficiency means more muscle fibres are recruited. Wouldnt this be very beneficial? That way you use the muscle to its fullest?

 

[manuva]

FULL BODY WORKOUTS DO NOT SUCK


Thats exactly the kind of BS that has new lifters on this forum starting off with a five-day split on their "first bulking cycle." Newbies doing that sort of thing is comically stupid, yet they're getting these ideas from would-be meatheads here who only say that sort of thing in a pathetic attempt to sound experienced and worldly.

Full body workouts are the most effective way for beginners to not only gain balanced muscle mass, but also to learn proper techniques and posture while laying a sound strength base with which to progress on.

As an individuals strength progresses, he is able to lift heavier weights. These heavier weights will place more stress on the muscle, which in turn requires more healing time. It is then that a split program becomes a viable option for the experienced intermediate lifter.

Enough with the ignorant macho-inspired rubbish. Just because you have passed the point where a full body workout is no longer the most effective routine for you DOES NOT MEAN it is no longer effective for anyone else.

As with many hot topics in the fitness world, there is a time and a place for them. There is no need to discourage others from commencing an immensely beneficial full body workout simply because you're insecure enough to feel the need to demonstrate your own dubious expertise on more advanced lifting programs.

 

[C00L]

manuva has covered it pretty well.

Chest and tri's is a way to train yes. But tri's are used secondary and are too fatigued by the time u get to them from doing chest exercise to properly blast them and stimulate growth.


So doing Chest/bi's makes sense. Because after your chest is done your bi's are still fresh and ready to go and lift at 110%. That means working tri's 2x a week yes but if you space the workouts a few days apart there shouldnt be a problem and you can properly blast each bodypart.



And the fact that you know jacksh1t about deadlifts basically makes anything you say irrelevant.

 

[vanwilder]

full body workouts do suck, i really really really have to disagree with you

 

[brucevangeorge]

Anyway COOL. Like I was saying before you took another **** on the forum....


Its not good to doublework. Mybe its okay for the first week or two but after that if you keep it up you will be losing potential gains.

Its much better to work the tris to faliure or as close as possible. Then you wait until they heal, as long as it takes. Then you work the **** out of them again.

Okay COOL. I agree with you. So the tris are completely fatigued after doing chest.

Isnt muscle faliure the whole pont of weight training? Arent you supposed to work the muscles to their fullest? If the tris are already worked when doing the chest isnt it safe to assume that the chest and tris work as a unit?

So lets say that we do the workout your way.

Okay so we work chest on day one. We also decide to work the biceps on day one because they are "fresh" and "110%". That means that on day one we work:

1. Chest
2. Triceps (secondary muscle used when chest activated)
3. Biceps

Suppose we are doing the workout correctly and working them to their fullest. That means theyre completely burned out.

Okay so on day two we decide to work the triceps again. Not a very good idea considering the muscle is HEALING and GROWING.

Now its on to the backside. Now we all know that when using the back it is a pulling type of motion. That means that you use biceps. But... wait a minute... OH NO! The biceps. The BICEPS!!! They dont work! NOOOOooooo! That means that we cant work the back to its fullest! OH WHY?! Why did I ever work the biceps on day one!?

Now they are too weak to assist. The back cannot be used to its fullest potential. I have to use a lower weight cause my biceps are weak like jelly. The lats, the rhomboids, the lower traps, yes even the posterior deltiods. A whole day wasted since I cant work these muscles. My biceps are preventing a full range of movement.

NOOOOOO!!!!!!!...... (goes in corner to cry)

My back day is ruined. Looks like I will only have a chest. Oh well I'm still COOL. :woo:




After all why would you flog a dead horse?

 

[manuva]

Originally posted by vanwilder
full body workouts do suck, i really really really have to disagree with you

Lets try to pretend for a minute we're actually intelligent people here. Elaborate. Tell me why.

 

[MindOverMatter]

full body workouts don't suck, HST is designed around them, and I've made great gains during those 8 weeks of HST cycling.