Basic exercises
train big muscle groups, not individual or «isolated» muscles.
-- He usually works out 6 days a week and takes 1 day of rest on the seventh day — He does 3 - 4 sets per exercise — He trains biceps and triceps on the same day —
He trains all big muscle groups once a week (legs, chest, back and shoulders) and the small ones twice a week (triceps, biceps, calves)-- His favorite muscle group are the legs, which is why he trains them on Saturday when he has the most time.
Not exact matches
«But you need three things to add bulk: testosterone (which is why men get
bigger muscles), extra calories (if you want to build a
bigger house, you need extra wood and concrete) and high - volume
training (meaning you target one large
muscle group, working it to exhaustion with 20 to 30 sets of exercises a day).»
The way you accommodate for the fast pace is by switching up the movements between the
big muscle groups so that one part of the body can temporarily rest while the other part is being
trained.
Abdominal
muscles are just like any other
muscle, and
training them should be like
training any other
muscle group which you want to get
bigger.
However, if you think you are really up to the arduous task of achieving a great body, the
training of four or five days weekly is the more optimal regimen since it will allow you to have a lot shorter and harder
training sessions and get enough
training volume per week for each of the
bigger muscle groups.
When fat loss is your priority, you should emphasize
big compound movements that target major
muscle groups and
train until you're decently fatigued, but not completely dead.
However, the real
big advantage bodyweight cardio exercises have is they allow you to work far more
muscle groups and if you do your chosen exercises in sets of 10 repetitions and move straight on to the next exercise this type of
training becomes both aerobic and anaerobic at the same time.
Resistance
training workouts that burn fat are done with little rest and use your
big muscle groups.
If you were
training exclusively in the 80 to 85 % of 1RM range, like you do on my
Bigger Leaner Stronger program, you'd want to be around 60 to 80 total reps per major
muscle group per week.
The reason this happens is because when you perform a squat the correct way, your body is forced to naturally increase its own anabolic hormones that will cause other
muscle groups to get
bigger quicker the next time you
train them.
The
biggest factor in which type of routine to choose is going to be how often you
train each
muscle group, and in some cases, how often you
train at all.
While I also love weight
training, some of the
bigger lifts engage larger
muscle groups and don't recruit the stabilizers as much.
Age 35 - 55 is our
biggest member demographic and more people are joining us after 55 than ever because that age
group is finally discovering how crash diets accelerate aging while
training and feeding the
muscle reverses aging.
Keep your split the way it is, but on those
bigger muscle group days (chest, shoulders, back) add in some more quality arm - specific
training for the biceps or triceps at the end of your workout.
You don't necessarily have to
train a
muscle group multiple times per week to make it
bigger and stronger, but some
muscles do seem to progress faster with more than one workout per week.
Big, compound movements such as the deadlift, squats, presses, chin ups and rows are superior to machine, isolation - type movements for toning up your thighs, butt and upper body as they allow you to use challenging weight while
training a number of
muscle groups simultaneously.
I do believe the *** High - reps really forces you to get the
biggest pump from your lagging
muscles, where on a low rep / high weight routine, It's very easy to compensate your lagging
muscle groups with over
trained muscle groups resulting in
muscle imbalance.
The only rule is that the
bigger muscle group is
trained first, for example, if you have chest and biceps, you should do chests first and then biceps, or if you have back and triceps, your back should come first, and then the triceps.
These exercises
train all the
big muscle groups efficiently.
3 Back
training will burn more calories than most exercises because they are the second
biggest muscle group in the body.
Finally, another important factor to get six packs is to
train not just your core, but all the other
muscle groups, mainly the
big ones.
-- Nothing — For cardiovascular fitness you have to do a cardio
training; to lose weight you have to affect your
biggest muscle groups through a resistance
training and spend some extra calories by doing cardio
training; stretch to increase mobility, flexibility and speed up
muscle recovery after each
training session.
You
train one or two
bigger muscle groups (chest, back, legs) along with two or three smaller
muscle groups (shoulders, arms, calves and abs) at each workout.