Swtiching Between Muscle Groups

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Swtiching Between Muscle Groups

Hi Josh,

My question is regarding switching between muscles during a workout.

I'll generally work out two major mucles each workout (eg bis and tris).

I do three different exercises with four sets for each.

I find that if I switch back and forth between the two muscles, I get better performance and each muscle gets more rest.

But I don't seem do get the same 'pump' when I do this. Am I better off switching between muscles, or just doing all exercises for one, then the other?

(I realise supersets may be a good way to go but this isn't always practical in a crowded gym)

Thanks,
Ryan

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Swtiching Between Muscle Groups

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Great Question
by: Wes

Sorry I can't help you on this one, but i've been training the same way and I am curious as to which is the more efficient exercise.

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Alternating Between Muscle Groups
by: Josh -- Author WLC System

Really... the most important factor for each and every weight training workout is making progress from the previous workout.

If you can continuously increase weight and/or reps on any given exercise, you will build muscle.

Individual workouts and the feeling or pump you get from each isn't that important. The real factor in building muscle is lifting heavier weight over time.

If you can do more sets with heavier weights without overtraining, that's even better. But most people do way too much.

Just 3 to 4 sets per week per muscle group is enough to build serious muscle.

For beginners and even up to advanced weight trainers, I recommend full body workouts with just a single set per muscle group. This is done 3 times per week so each muscle group gets hit more frequently.

BUT... I also recommend all different styles of training for different types of people.

I hardly ever use supersets but there is some good to be gotten from them under the right circumstances.

I do recommend getting the most out of each set and if that means alternating between exercises for a muscle group, then I am all for it.

For example, doing a set for the back and then a set for a chest will work great. Then going to the back again, then chest, and so on. This will work great if that's the style of weight training you are doing.

I do have some weight training programs that use that style of training but not very many. That style will work great as long as you have a plan of weight progression so you are lifting heavier weight over time.

Remember... it all goes back to the most important factor in building muscle and that's increasing the amount of weight you are lifting over time.

Oh... and the pump doesn't mean much in terms of building muscle. Or, at least that's what the science says. I do believe there is something to the pump but I've built a lot of muscle without inducing a pump so I'm not 100% sure. I don't think the scientists who study it every day are sure either.

Hope this helps you both out... let me know.

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Thanks but more concerns about overtraining
by: Anonymous

Thanks for the input. I couldn't agree with you anymore about progressively increasing weight. In fact I just started logging my workouts to make sure I do so.

But now you've got me concerned about overtraining.

I am on a 3 day regimen: chest/back, shoulders/legs, arms, break...

I do 10 - 12 sets pet muscle consisting of 4 different exercises, totalling 20-24 sets each workout.

Then I do like 10 sets of abs every other day.

Does this sound crazy to you? I don't mind being at the gym for 2 hours, but if its holding me back then give me your recommendation.

My goal is to get a toned look. Not bulky. I've just lost 25 pounds in the last 2 months and dropped body fat 5%, so I'm not looking to put to much weight back on.

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Complete Beginner to Weight Training?
by: Josh -- Author WLC System

How has your progress been so far with the weight training program you have been using?

Were you a complete beginner to weight training when you started this training program?

I am assuming you work each muscle group twice per week, right? Or about twice per week?

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I know the ropes, but college made me lazy...
by: wes

Results have been okay.

I'm not too sure about how much muscle I'm gaining so that's why I started a log. I've been knowledgeable about weight training throughout my life, 22 now. Dedicated from like 13 to 17 with football, but college was another story.

I've finally been able to get to the gym consistently again. Been about 6 months with a month off in there.

Yes I've been doing each muscle about twice a week, making sure that it gets rest. I still get sore after every workout so I make sure not to directly hit that muscle again until soreness has faded.

Personally I feel comfortable with routine but I think I might just start doing 3 sets per exercise instead of 4.

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