|
2004/03/22, 11:08 AM
1. I was wondering if there is any harm (or benefit) from switching from one muscle group to another after each full set. For example, if I have 3 different exercise scheduled for both chest and back, can one switch between them both between full sets or is there more to be gained by sticking to the one muscle group? (I ask mainly because my gym is often very crowded and the wait for weight can be irritating at times).
2. Also, if cardio is not your goal, is there anything wrong in waiting a longer time (than 30 seconds or so) between sets? I find I can get in a few extra reps per set if I wait a little longer (one minute +), so I wonder as to which method provides the best results.
3. And lastly, say for instance it is shoulder night. Can there be more benefit from working only front deltoids one week, side deltiods the next week, etc., or is it best to work all parts of the delts on the same week?
Thanks in advance:)
|
|
2004/03/22, 11:17 AM
1) Go ahead and mix it up - do a set of chest, a set of back, you won't need as much rest inbetween becasue y9ou are working opposite muscle groups. I think it is better to be flexible and keep moving than to sit around waiting for your next set on a piece of equipment. And even if you do a set of seated cable rows, and then a set of machine rows and then a set of one arm dumb bell rows, you are hitting the same muscles at slightly different angles and you may get even more fiber recruitment. So, switch it up - you may really like the results.
2) Sometimes you may rest up to 3 minutes between sets. i have clocked my HR at 179 after heavy deadlifts before, I rest until it comes down to a reasonable number. takes a minute or two usually. The heavier you lift, the more recovery time you may need. rest time is another variable you can use to change the stress on your body and break a plateau or avoid a plateau.
3) Work your shoulders at all angles. Really the Deltiod is one muscle with different fiber directions.Different moves make some of the fibers work harder than others. But it doesn't have to be on one day. You could do front delts after chest, since they asist more for pressing movements, you could work rear delts after back, same rasoning. Midle delts you could do with arms. Or devote a whole workout just to shoulders and really thoruoghly slaughter 'em. Depends on your goals. If you like the size of your shoulders and they aren't your curent priority, throw them in with other workouts. But i think working al the fiber directions in a week is important.
Thats my humble opinion....:)
--------------
"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
|
