Work Out Gym
How can I work out smarter while in the gym?
Hi- I’ve been working out in the gym for about 3 years now and I think I need to change my routine to work smarter/more effectively while there. I’ve got a fairly large chest/back but I can’t seem to increase my bicep size.
Is it more effective to work 1 – 2 muscle groups per workout than say, a “circut training” approach (i.e. biceps, triceps, chest, back, etc…all in a workout)?
If it is more effective can anyone recommend websites with possible workouts by day? I usually aim to spend an hour or less in the gym when I’m there and I usually work out in the gym 3 – 4 times/week (running on days I’m not lifting).
Any suggestions would be great…
Thanks!
Here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help.
Chest:
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes
Arms:
Lying dumbbell triceps extensions
standing barbell curl
behind head reverse hammers
one-arm preacher curl
Close-grip pushdowns
incline dumbbell curl
Parallel bar dips
hammer curl
Single-arm reverse-grip pushdowns
reverse grip EZ bar
rope push downs
super light dumbbell curls
Back:
Barbell row
Dumbbell Row
Lat Pull Downs
Cable Row
Lower Back Machine
Forearms
lite wide lat pulldowns
Supermans
Shoulders:
Lateral Raises
Bent-Over Lateral Raises
No rest front raises
Military Presses
Front Raises
Rotator Cuffs
Superlight lateral raises
Legs
Squats
Leg Extentions
Leg Curls
Adductors
Abductors
Calf Lifts
Glute Machine
Leg lifts
I hit a different group every day. My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.
Work Out Gym
Work Out Gym