Ironmind
Huge Freak
- Lid sinds
- 22 okt 2005
- Berichten
- 7.192
- Waardering
- 1.051
- Lengte
- 1m79
- Massa
- 87kg
- Vetpercentage
- 10%
http://www.buildingmuscleworldwide.com/mbb/which-muscles-should-you-train-together
The common belief that training chest with triceps and back with biceps is ABSOLUTELY INCORRECT.
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I honestly don't care where or who you heard it from but the fact is, training 2 muscle groups that compliment (support) each other during an exercise, means that the supporting muscle CANNOT be trained at maximum capacity during a workout due to it being partially fatigued before being fully isolated.
Let's say you are training chest & triceps on the same day and your muscles capacity is at 100% when you walk into the gym. Your first exercise is the tried and trusted barbell bench press which uses your chest muscles as primary and your tricep muscles as a secondary supporting muscle. After performing 6 sets of bench press, your chest muscles are now at a capacity of 60%, due to using this exercise your triceps have also been recruited heavily and are now at a capacity of 75% meaning that they CANNOT be correctly targeted during this same workout because they are already partially fatigued.
Now if you're still thinking that for example, training biceps on a Monday and back on a Tuesday (which uses biceps in back exercises) you were not giving your biceps enough time to recover and are at risk of overtraining, my answer is simple;
When a muscle is recruited in a supporting or secondary role, it is not stimulated to a level high enough to impact on it's growth. Although it is fatigued, it will be fully recovered within several hours post workout and can be trained as primary the following day.
The correct way around this is to ensure you combine muscle groups that DO NOT impact on eachother during exercises.
Here is how I recommend combining muscle groups around their sizes and exercise mechanics;
----------------------------------------------------------------------------------------
CHEST with BICEPS/FOREARMS
BACK with TRICEPS
SHOULDERS with TRAPS
LEGS with CORE
The common belief that training chest with triceps and back with biceps is ABSOLUTELY INCORRECT.
----------------------------------------------------------------------------------------
I honestly don't care where or who you heard it from but the fact is, training 2 muscle groups that compliment (support) each other during an exercise, means that the supporting muscle CANNOT be trained at maximum capacity during a workout due to it being partially fatigued before being fully isolated.
Let's say you are training chest & triceps on the same day and your muscles capacity is at 100% when you walk into the gym. Your first exercise is the tried and trusted barbell bench press which uses your chest muscles as primary and your tricep muscles as a secondary supporting muscle. After performing 6 sets of bench press, your chest muscles are now at a capacity of 60%, due to using this exercise your triceps have also been recruited heavily and are now at a capacity of 75% meaning that they CANNOT be correctly targeted during this same workout because they are already partially fatigued.
Now if you're still thinking that for example, training biceps on a Monday and back on a Tuesday (which uses biceps in back exercises) you were not giving your biceps enough time to recover and are at risk of overtraining, my answer is simple;
When a muscle is recruited in a supporting or secondary role, it is not stimulated to a level high enough to impact on it's growth. Although it is fatigued, it will be fully recovered within several hours post workout and can be trained as primary the following day.
The correct way around this is to ensure you combine muscle groups that DO NOT impact on eachother during exercises.
Here is how I recommend combining muscle groups around their sizes and exercise mechanics;
----------------------------------------------------------------------------------------
CHEST with BICEPS/FOREARMS
BACK with TRICEPS
SHOULDERS with TRAPS
LEGS with CORE
Due to the fact that I am not sure which days you can workout, instead of listing Monday to Sunday, I will list from day 1 to day 7;
DAY
MUSCLE GROUP
1 CHEST & BICEP/FOREARMS
2 BACK & TRICEPS
3 REST DAY
4 LEGS & CORE
5 SHOULDERS
6 REST DAY
7 REST DAY OR REPEAT DAY 4
The common belief that training chest with triceps and back with biceps is ABSOLUTELY INCORRECT.
----------------------------------------------------------------------------------------
I honestly don't care where or who you heard it from but the fact is, training 2 muscle groups that compliment (support) each other during an exercise, means that the supporting muscle CANNOT be trained at maximum capacity during a workout due to it being partially fatigued before being fully isolated.
Let's say you are training chest & triceps on the same day and your muscles capacity is at 100% when you walk into the gym. Your first exercise is the tried and trusted barbell bench press which uses your chest muscles as primary and your tricep muscles as a secondary supporting muscle. After performing 6 sets of bench press, your chest muscles are now at a capacity of 60%, due to using this exercise your triceps have also been recruited heavily and are now at a capacity of 75% meaning that they CANNOT be correctly targeted during this same workout because they are already partially fatigued.
Now if you're still thinking that for example, training biceps on a Monday and back on a Tuesday (which uses biceps in back exercises) you were not giving your biceps enough time to recover and are at risk of overtraining, my answer is simple;
When a muscle is recruited in a supporting or secondary role, it is not stimulated to a level high enough to impact on it's growth. Although it is fatigued, it will be fully recovered within several hours post workout and can be trained as primary the following day.
The correct way around this is to ensure you combine muscle groups that DO NOT impact on eachother during exercises.
Here is how I recommend combining muscle groups around their sizes and exercise mechanics;
----------------------------------------------------------------------------------------
CHEST with BICEPS/FOREARMS
BACK with TRICEPS
SHOULDERS with TRAPS
LEGS with CORE
The common belief that training chest with triceps and back with biceps is ABSOLUTELY INCORRECT.
----------------------------------------------------------------------------------------
I honestly don't care where or who you heard it from but the fact is, training 2 muscle groups that compliment (support) each other during an exercise, means that the supporting muscle CANNOT be trained at maximum capacity during a workout due to it being partially fatigued before being fully isolated.
Let's say you are training chest & triceps on the same day and your muscles capacity is at 100% when you walk into the gym. Your first exercise is the tried and trusted barbell bench press which uses your chest muscles as primary and your tricep muscles as a secondary supporting muscle. After performing 6 sets of bench press, your chest muscles are now at a capacity of 60%, due to using this exercise your triceps have also been recruited heavily and are now at a capacity of 75% meaning that they CANNOT be correctly targeted during this same workout because they are already partially fatigued.
Now if you're still thinking that for example, training biceps on a Monday and back on a Tuesday (which uses biceps in back exercises) you were not giving your biceps enough time to recover and are at risk of overtraining, my answer is simple;
When a muscle is recruited in a supporting or secondary role, it is not stimulated to a level high enough to impact on it's growth. Although it is fatigued, it will be fully recovered within several hours post workout and can be trained as primary the following day.
The correct way around this is to ensure you combine muscle groups that DO NOT impact on eachother during exercises.
Here is how I recommend combining muscle groups around their sizes and exercise mechanics;
----------------------------------------------------------------------------------------
CHEST with BICEPS/FOREARMS
BACK with TRICEPS
SHOULDERS with TRAPS
LEGS with CORE
Due to the fact that I am not sure which days you can workout, instead of listing Monday to Sunday, I will list from day 1 to day 7;
DAY
MUSCLE GROUP
1 CHEST & BICEP/FOREARMS
2 BACK & TRICEPS
3 REST DAY
4 LEGS & CORE
5 SHOULDERS
6 REST DAY
7 REST DAY OR REPEAT DAY 4
