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2003/04/23, 02:07 PM
OK - I am fairly new to this but I am already seeing the results of my work but I do have a couple of questions --- so any help would be great.
1. Should I be doing each set of 1 exercise before moving on to the next or doing a set of each, rotating through my program for the day? I assume finishing every set of one exercise before moving on but I want to check.
2. I am on the Muscle Mass 12 week program 4 days a week. Is it ok if I do another day or bicep / tricep work on this program or will I be risking injury? I would like to focus a little more than 1 day a week on these areas.
Thanks for any help you guys (and gals)!
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2003/04/23, 02:21 PM
hey jqueener,
Not sure what some people might say, but for issue 1, I rotate two exercises (I think the whole daily routine would allow too much downtime). For instance, I will do a set on shoulder, then a set on triceps. This gives me a rest for the shoulders while doing the triceps and then go right back to the shoulders. Allows me to speed up the workout a bit and keeps my blood pumping.
As for 2, I think alot of people will say you only need to work out a muscle group once a week and you should rest it. I personally am working chest and biceps twice a week (as far apart as possible) because I too want to focus. However, I will not be doing this once I get into some real weights, right now I am still working into a heavy, heavy plan.
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2003/04/23, 02:22 PM
Hi jqueener
For me, I tend to do 1 set abs, 1 set legs, 1 set arms, rest, then repeat this scenario until completion. I do this because I want to keep my cardio up between sets and I don't want to fatigue any specific muscle group. I don't think there really is a problem doing it either way - this one just works for me.
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2003/04/23, 02:32 PM
That is called supersetting where you do two different exercises like sholuder press then tricep ext. However it is good to do that once in a while more progress can be seen by doing like 3-4 sets of one muscle group then move on. It allows you to really focus on that group. Also by doing one at a time you get the most out of your strength. Always work the large groups first in the workout, then the smaller, example---shoulders first then triceps. Chest back legs and shoulders are considered the large groups. Hope this helps. As for working one group once a week what ever works for you is what I say. that said i know that when I was 24 I could do 2 a week workout outs(work each group twice a week) since I am 32 now I find I get more out of the one a week deal. But what ever works for ya.
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IF YOU CAN STILL ITCH YOUR NOSE AFTER ARM DAY, GO DO ANOTHER SET!!!
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