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Muscle Groups per day Anonymous
/fit/ what would be 2 good muscle groups to combine a day for upper body

ex:

Day 1 - Biceps, and Tri's

Day 2 - Shoulders, and Back

Day 3 - Abs and Chest

ect...
>> Anonymous
Bumpady bump bump bump
>> Anonymous
Generally and logically, since most workouts for one use the other as well..

Biceps + Back
Shoulders + Tris + Chest

You can break it up more if you're experienced...
>> Anonymous
you got legs too yeah?

How many days a week can you train?
>> Anonymous
mine is:

Back, Tris

Chest, Biceps

cardio/abs

Legs

Shoulders
>> Anonymous
ive always wondered: why would you split up chest and tri's? for a lot of the good exercises (atleast freeweight wise, fuck you cable/machinefags) the triceps are synergists, and atleast stabilizers...
>> Anonymous
>>118829

i mean synergists and stabilizer in regards to chest
>> Anonymous
>>118828
when do you rest? sheesh:P machine.

I'm

Upper Back
Quad dominant lower
rest
Chest, shoulders
Hip dominant lower
rest
rest
>> Anonymous
Chest/Biceps
Legs/Delts
Back/Triceps

Cardio/Abs
>> Anonymous
Chests should always go with triceps they compliment each other with the pushing motion

and backs should go with biceps because of the pulling motion

then again you can do whatever the fuck you want
i just think this method is more efficient
>> Anonymous
>>118845
I used to do the opposite, chest and biceps at the beginning of the week, while I did back and triceps at the end. Worked alright, what it comes down to is personal preference, which takes time and experience to develop.
>> Anonymous
I can work out every day, but I'm laying off the legs for a few weeks due to medical issues
>> Anonymous
Dont be pussies

FULLBODY

pick a squat or deadlift variation
pick a pulling movement
pick a pushing movement

fucking go balls to wall

3 days a week

add 5 lbs whenever possible

get strong as fuck
>> Anonymous
>>119184

Because everyone responds the same to every workout plan, right?

I mean, great if it works for you, have at er, but I don;t think I could do it.

I do 4 days a week, upper max / assistance, and lower max / assistance
>> Anonymous
westside works too, for someone starting out or even intermediate, its gonna be either WS4SB, 5x5, or Rippetoes. all the rest of the programs imo dont give you the focus to get strong on the basics.

i tore a tendon in my wrist so i cannot barbell bench, hence a westside program just wont work for me till it heals
>> Anonymous
i don't really have a program. i go to the gym. there is one squat rack which not many people use. and i just stay there whole doing squats, overhead squats, front squats, deadlifts, snatches, cleans, overhead presses, bent over rows.
>> Anonymous
>>119184
No one still thinks TBT is the way to get really strong, and the guys that do have made a fucking art of making it work, which it does, but your suggestion reeks of fail.

And what about size eh? Getting some real bloody hypertrophy happening?
>> Anonymous
>>119210
me again, I didn't clarify:

For beginners 1 lower body exercise, 1 upper body push compound, 1 upper body pull compound and 2 isolation movements of choice, is a really bloody good way to get big, and the isolation means you can iron out imbalances (or get huge biceps, I'm onto you!) before they become a problem.

However for more intermediate\experienced lifters, total body training doesn't really do much.
>> Wheat Thin !wqeQ6aYGs.
Every other day I do dumbbell presses, weighted crunches, bicycle crunches, and bent over rows. Should I change this?
>> Anonymous
>>119238
way to be vague... sounds fine...
>> Anonymous
why the fuck doesn't anyone say what their goals are?

i'm training for shot put. i want to add mass. i'm looking into getting into bodybuilding. i need to lose weight and just get into better shape. i'm looking for a good maintenance upper body plan while i recover from knee surgery. something. something that gives us an idea of what you're looking for.

but no. it's just variations on "what do i do?"

for gaining strength/power, i favor a push day (chest and tris) a pull day (deads, rows, bicep curls) and a leg day.

for gaining mass, there's a mix i follow to keep muscle growth constant.

for specific sport exercising, screw you, because you didn't ask for it.
>> Anonymous
>>119184
that'll only get you so far though. if you're trying to compete or you are advanced there comes a point were you need to split in order to ensure that everything gets enough volume.