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Consecutive vs Alternate muscle group excercises
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Posted by: aam7
I am 45 and have been weight training for 7 months now. I have the following routine for Day 1. I do 2-3 sets of 12-15 reps each of the following exercises:
*Chest*
DB Bench Press:
DB Incline Press:
Cable Flyes or DB Flyes
*Back*
Lat Pulldowns to front:
Lat Pulldowns, reverse grip:
1 arm DB Rows
Low Cable Rows
Hyperextensions
*Biceps*
EZ Bar Curls,
Cable curls with straight bar
Alternating DB curls:
Question: Can I do a chest exercise such as *DB Bench Press* and then a *back* exercise, then go back to the next a chest exercise? or should I complete all the chest exercises before moving to Back or Biceps?
I don't have much strength in that particular muscle group after I complete 3 sets of a exercise. Doing 3 sets for different muscle group gives it a break enables me to recoup some strength.
Would like to see what you pros suggest.
Posted by: Hoglander
I'm 45 as well so I'll tell you a couple of things. Read the Stickies.
I have an upper day and a lower day for the most part. I do a push movement and then a pull movement on upper. So I would strongly suggest you do a push than a pull on an "upper body day" .......... Yes you should alternate push and pull on an upper body day, IMHO. Do that for a 3 months with a revised workout. Then there are more complex ideas you can try to tackle, IMHO.
Stickies first then come back with a new workout.
Posted by: Witchblade
Short answer: switch things up. It doesn't matter. It's a different stimulus.
A lot of coaches tell you to use a high RI (>2min) for strength training and a lower (30-240s) for hypertrophy, but variation is more important than such ideal type models.
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