WORK­OUT FACTS:

SHOULD WE WORK MA­JOR MUS­CLE GROUPS BE­FORE MI­NOR?

Australian Natural Bodz - - Train Smart - BY STEVE JONES ~ Steve Jones

I am pretty sure you have been told never to work your bi­ceps be­fore you back, or your tri­ceps be­fore your pecs. This is taken from the body­build­ing Bi­ble, but should we take it as gospel? Be­ware if you in­tend on break­ing these sa­cred rules you will not go un­scathed and may in­deed en­dure the wrath of the anti-builders! Your chest and back will shrink right be­fore your eyes and you will be des­tined to morph into some dis­torted Pop­eye type of car­i­ca­ture with huge arms mi­nus chest and back! All jok­ing aside. The truth is whether you choose to work your bi­ceps be­fore your back or your tri­ceps be­fore your shoul­ders it will not im­pact your over­all devel­op­ment. Why? Be­cause your body is much smarter than that. In fact there are times when it’s ad­vis­able to work your bi­ceps be­fore you back. For ex­am­ple if you are one of those train­ers that finds their bi­ceps and fore­arms get most of the load on a lat pull­down, to the point where you strug­gle to even feel your lats. By per­form­ing your bi­ceps first you will pre­ex­haust them and al­low your lats to take the ma­jor­ity of the load. The same rule ap­plies to those strug­gling with del­toid iso­la­tion. If you per­form your tri­ceps first and pre­ex­haust them your del­toids will take more of the load. Ei­ther way whether you work your smaller mus­cle groups be­fore you large it all falls into in­signif­i­cance if one vi­tal el­e­ment if not ap­plied ­ Hard Work! How much effort you in­vest into your work­out ses­sions is far more im­por­tant than the or­der in which your per­form your ex­er­cises. Get­ting too caught up on de­sign­ing some kind of fancy rou­tine that is sup­pose to hit ev­ery mus­cle from ev­ery an­gle is kind of fu­tile if there is not enough in­ten­sity in­vested into the work­out. Some of the rou­tines I have seen look more like a launch se­quence for the space shut­tle than a weight train­ing pro­gram! This is where over think­ing a sit­u­a­tion can ac­tu­ally dis­tract you from the key as­pects of a work­out. Good old hard work will al­ways beat some fancy­pants rou­tine.

Get­ting back to the or­der in which you per­form your ex­er­cises, I of­ten per­form cir­cuit style work­outs where I go from one ex­er­cise to an­other. For ex­am­ple I may jump from shoul­der press, to bar­bell curls, to seated rows and so on. I can tell you this, it is a tough work­out and you may ac­tu­ally find that this style of work­out adds more qual­ity lean mass than a stan­dard set/rest/set/rest style of work­out. The su­per cir­cuit style of work­out builds great tie­ins be­tween mus­cle groups. For ex­am­ple try bar­bell curls fol­lowed by up­right rows. This is gives you an awe­some pump and re­ally etches some good de­tail and sep­a­ra­tion be­tween the outer

del­toid and bi­cep. I have never been an ad­vo­cate of straight set style work­outs be­cause I be­lieve there is plenty of time to rest once we step out­side of the gym. When you en­ter the gym you should be in work mode. You want to give it 110% and get in as much as you can in the short­est pos­si­ble time. Aim to lift as heavy as you can while still main­tain­ing good ex­er­cise form. Take each set to fail­ure and end with a few par­tial reps. Can this lead to over train­ing? I am over the term over­train­ing. The hu­man body is an amaz­ing ma­chine. It eas­ily adapts to the work­load you place upon it. The golden rule is, if you in­vest as much effort into your nu­tri­tion as you do with your train­ing the like­li­hood of you over train­ing is very slim. Over train­ing is a term thrown around rather loosely. The ma­jor­ity use this term as an ex­cuse to work­out less. From my ob­ser­va­tions the av­er­age (and I say av­er­age) gym goer only trains at 50­70% of their true in­ten­sity level. They never hit the 100% mark on the in­ten­sity scale. So there­fore the chances of them over train­ing are slim to none ex­is­tent. To sum things up. Don’t get caught up on num­bers, group­ing of body parts or some over com­plex work­out plan. When you hit the gym, hit it like you mean it. Make ev­ery rep count and take ev­ery set to fail­ure. Good old hard work is the true se­cret to build­ing a rock solid physique. Back this up with a com­pre­hen­sive nu­tri­tion plan and you can’t go wrong.

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