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2003/07/10, 08:43 AM
Hi,
I got two questions, please give advice:
1) Can I do biceps & triceps or back & chest in the same day? Some said it will be less effective.
2) Can i do all portions of chest (upper, lower, inner & outer) in one day or seperate them into different stages? I am beginner (2 months).
3) The articles in ft has mentioned that, incline chest need to do first then followed by flat bench chest actions...is this true. If this is true, what about biceps, back, triceps, etc. is that any sequence for all these muscles?
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2003/07/10, 08:57 AM
Hey,
If you are a beginner you could still be doing total body workouts and benefit.
The next step from there would be an upper body day and a lower body day, three or four days a week.
From there you could split into chest/back, Arms (includiong shoulders) , Legs.
Or you can go chest/triceps, back/biceps, shoulders/legs
or chest/biceps, back/triceps, shoulders, legs...
The ways to split up your workouts are endless and depend on what bodypart you are prioritizeing, what level of muscularity you want, how well you recover, etc. It is up to you how you want to split, but keep in mind that it is better to do large muscle groups and compound movements before smaller muscles and isolating movements (unless you are doing pre-fatigue to a smaller muscle before hitting a bigger muscle).
Your pectorals are really one big muscle (pec minor and major is just really a seperation at the attachment and a slight muscle fiber angle difference). Whatever movement you do for chest works the entire muscle. It is good to hit the muscle at as many angles as you can. For example - a flat press, an incline flye and a decline cable crossover. Switch up the order.
Good luck!
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Challenge + Consistency = Results
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