View Full Version : Order of Exercises
NumeroUno
01-11-07, 1:36 pm
When you guys train, say you're doing arms, you have 4 exercises for each body part(4 for bi's and 4 for tri's). Do you guys do 1 bi exercise then do 1 tri? Or just finish all of your bi's then all of your tri's second. I've done both, if I take one set off and do the other body part I get better recovery... not sure if that's a good thing... Lately just been hitting 1 body part all exercises then moving on. Thanks brothers
-Daniel
karmazon
01-11-07, 3:34 pm
I would finish all my biceps sets then move on to the triceps(or vice versa). That's just what worked for me, you should experiment and see what works better for you.
I generally do 3 bi, 3 tri, 2 forearm in that order. If im short on time, or want it to be particularly intense ill superset. But to lift heavy I do one group at a time
After a few weks of all bi then all tri type work, go for a day where you do bt then tri then bi then tri etc...mix it up with a push / pull every now and then.
Personally, i prefer hitting one muscle group at a time, but its good to experiment, see what works for you, were all different.
Big Jawn
01-13-07, 2:27 am
The way I've always been taught (and I guess it is more powerlifting oriented) is too start with your "main" compound movement...for examples sake.
Legs and Biceps
Main Compound Movement: Leg Press
Supplementary Movements: Lying Hamstring Curls, Leg Extentions etc.etc.
Accessory Movement: Standing Calve Raises, DB Bicep Curls, Hammer DB Curls
Basically follow the above order, while trying to keep your biggest muscle groups first (leg press) so you won't fatigue yourself before you hit the good stuff. Hit the several acessory movements in a prioritizing fashion.
I alternate my workouts...one day I will do tricpes first, close grip bench, skull crushers, dips and push downs, than biceps, standing barbell curls, alternate dumbbell curls, hammer curls and preacher curls. The next workout I will do 1 tricep exercise followed by a bicep exercise and repeat it with that order.
Works good for me..
Try it!
i always do bi the forearms then tris....sometimes ill do tris bis forearms..it all depends on what im feelin
I also dont go by number of exercises i just keep goin til my arms a so pumped i cant move em...somedays its 4 some days its more...the take a 10 min break after bis and go to forearms then tris
i like to superset them, 3 bi, 3 tri, twice a week. i do it at the end of a leg day, blast the hell outta them, then crash...hard!!
DreamZero
01-15-07, 2:00 pm
To keep it more efficient and keep the whole thing in balance, i start with the muscle group that is lagging the most.. Ex: My triceps are goin pretty well, but they're overwhelming the biceps.. so I start burning off my bi's when I still have energy to do it, and finish with triceps when I feel I want to puke and/or sleep. IMO, it's the best way to keep it balanced.