How can I work out smarter while in the gym?

July 4th, 2009 | by admin |
work out
sesro1978 asked:


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!

DENVER

  1. 2 Responses to “How can I work out smarter while in the gym?”

  2. By Ryan K on Jul 5, 2009 | Reply

    give it a try for a month and see what happens, it really depends on what your goals are and what works for your body, it takes alot of experimenting and modifying to make it more effeicient, with muscles like biceps it might eb possible to train them twice a week because they are smaller and need less recovery time however , if you have a hard back workout your biceps are used alot if you want to try doing a 5 day week workotu like legs,chest,back,shoulders/triceps, biceps/traps/abs, is what i’ve used a while works good.

  3. By Chuy M on Jul 8, 2009 | Reply

    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.

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