Muscle Building Tips and Techniques


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is there a preferred workout order for muscle groups to maximize efficiency?

im trying to get tone and in the process lose weight.
i like to start off my workout with cardio and stretching, then go to more stretching with lat pulls, chest flys, and rows. after that im just pretty much bouncing around between machines.
is there a recommended order to workout muscle groups for optimized efficiency?
the only thing i do consistently is the above mentioned and when doing bench i do flat, incline, then decline and then after everything i do abs last.

for example im asking should i(or does it even matter) if i start off with biceps then triceps then chest then deltoids.
opposed to doing chest first then triceps then deltoids then biceps.
if there is a preferred order for a complete body workout that would be nice. i also understand that certain muscle groups should be worked on for the same day and that full body is not recommended. or is it?
and also i am a guy. my avatar is a girl because i would rather look at a girl than a guy.

Basically the thing to remember is work a certain muscle group on one day and then do another. Give several days in between for those muscles to heal ( especially if you are ripping them going for bulk).

If you are doing arms for the day it doesnt matter what order you do triceps or biceps. Just remember to do several sets with a decent amount of reps.

Legs same thing. Hamstrings and quads calves. Just work them for the day doesnt matter what order you do them in. Several sets with a decent amount of reps. Reps in any muscle group will depend on whether you are going for bulk or tone.

Never do a full body workout when lifting weights. Always do a certain muscle group for that day with a couple days in between for them to heal.

Abs can be done everyday.

cardio should be done before every workout, just enough to raise your heart rate for a short time before lifting. Always stretch first.

When you do any workout plan you will need to make sure you are getting the right diet. This takes precedence over everything. Working out depletes several minerals and vitamins, especially your electrolytes and your chromium. Its said that %90 of the american population is chromium defecient to begin with. Get extra chromium. Make sure you are eating adequate protein and getting alot of veggies. Get a damn good multi vitamin.

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  1. bolo

    Basically the thing to remember is work a certain muscle group on one day and then do another. Give several days in between for those muscles to heal ( especially if you are ripping them going for bulk).

    If you are doing arms for the day it doesnt matter what order you do triceps or biceps. Just remember to do several sets with a decent amount of reps.

    Legs same thing. Hamstrings and quads calves. Just work them for the day doesnt matter what order you do them in. Several sets with a decent amount of reps. Reps in any muscle group will depend on whether you are going for bulk or tone.

    Never do a full body workout when lifting weights. Always do a certain muscle group for that day with a couple days in between for them to heal.

    Abs can be done everyday.

    cardio should be done before every workout, just enough to raise your heart rate for a short time before lifting. Always stretch first.

    When you do any workout plan you will need to make sure you are getting the right diet. This takes precedence over everything. Working out depletes several minerals and vitamins, especially your electrolytes and your chromium. Its said that %90 of the american population is chromium defecient to begin with. Get extra chromium. Make sure you are eating adequate protein and getting alot of veggies. Get a damn good multi vitamin.
    References :

    Feb 08, 2010 @ 9:55 pm

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