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? about weight training - not sure if anyone knows

Toucan311 Posted:

? about weight training - not sure if anyone knows

So today I'm going to train by myself for the first time ever... you'd think I'd know the proper order by now, but I'm not 100%. I know its largest muscles first, smallest last... so would it be:

Legs
Back
Shoulder
Chest
Arms?

I can't seem to find anything online to help me.
futuremrsfab Posted:

Re: ? about weight training - not sure if anyone knows

Sorry not sure about largest to smallest- my trainer mixes it up & throws in cardio too but did want to wish you luck!

Espo22 Posted:

Re: ? about weight training - not sure if anyone knows

if you're doing it at home, how about doing workouts from the exercise on demand channel. This way you do it in the right order and target every muscle you need to. Theres tons of exercises available on exercise on demand and its free. Try tammy lynn webb workouts, but theres also many other great ones.

Plus theres also separate workouts for just arms, legs and all different parts of your body and many types of workouts such as pilates, strength training, dancing, cardio, yogo, belly dancing, and so on
Toucan311 Posted:

Re: ? about weight training - not sure if anyone knows

I'm going to the gym to do it so I can take advantage of the machines... I'm only training once a week now, so I'm on my own for the 2nd day, and I was too lazy to wake up at 830 to take the cardio sculpt class... I'm 99% sure I know the best order but I thought maybe someone could confirm!

futuremrsfab Posted:

Re: ? about weight training - not sure if anyone knows

Posted by Mimacat

I'm going to the gym to do it so I can take advantage of the machines... I'm only training once a week now, so I'm on my own for the 2nd day, and I was too lazy to wake up at 830 to take the cardio sculpt class... I'm 99% sure I know the best order but I thought maybe someone could confirm!


if you are working with a trainer, have her/him write out the order of what to do when you are not with them- my trainer gave me a sheet that I use when I am not training with her since I only go twice a week
mrsjpc3 Posted:

Re: ? about weight training - not sure if anyone knows

do not train every major muscle group each workout, chose 2 muscle groups to target, and add cardio. chest and tri's, back and shoulders, legs etc.

KSquared Posted:

Re: ? about weight training - not sure if anyone knows

Posted by eleven29bride

do not train every major muscle group each workout, chose 2 muscle groups to target, and add cardio. chest and tri's, back and shoulders, legs etc.


Only if your looking to add mass, otherwise do 'em all and just cardio the next day on your rest day- otherwise it's tough to get each muscle group in 3x a week which is what you need for results. I'm hoping your trainer worked all your muscles each workout. You can also circuit your workouts to add cardio to your weight training.

And also, chest before shoulders, (shoulders are a small muscle, chest is large) if you fatigue your shoulders first you won't be able to push enough weight for chest. I generally put shoulders last because I have a tough time doing tri's after my shoudlers.
LuvMyAlfonse Posted:

Re: ? about weight training - not sure if anyone knows

Posted by eleven29bride

do not train every major muscle group each workout, chose 2 muscle groups to target, and add cardio. chest and tri's, back and shoulders, legs etc.


This is what I did when I was a gym-goer... Only I did back and bis one day, chest and tris next day, legs and stomach third day, repeat.

I always did a mile and a half on the treadmill when I first got in, did my weight training, then mile and a half again.

dajc23 Posted:

Re: ? about weight training - not sure if anyone knows

Exercising is silly. You should just be fat like me

MrsDrinkh20 Posted:

Re: ? about weight training - not sure if anyone knows

09er crashing...

If at all possible to weight train 2 times a week I would suggest splitting your workouts into upper and lower body.

One workout do Legs: squats, walking lunges, hamstring curls, leg press etc.

The other workout do Back (lat pull downs, rows with DB or the machines), Chest (DB press, machine chest press, chest flys using cables or DB) Shoulders (shoulder press, lat raises..i stay away from upright rows as they can be bad for your rotator cuff) and lastly do biceps (curls, hammer curls, etc) and triceps (pushdowns, dips, overhead presses)

Let me know if you need any other info, id be happy to help!

Also, I didnt find that breaking my workouts into two muscle groups per workout caused me to gain mass, I actually lsot a considerable amount of weight and leaned out doing it this way..you have to eat BIG to get BIG...just my opinion
KSquared Posted:

Re: ? about weight training - not sure if anyone knows

Posted by MrsDrinkh20



Also, I didnt find that breaking my workouts into two muscle groups per workout caused me to gain mass, I actually lsot a considerable amount of weight and leaned out doing it this way..you have to eat BIG to get BIG...just my opinion


I meant that if you were on a muscle building regiment that is how you might break up your work out, obviously you won't bulk up on a maintanance/definition geared routine. And you do you have to eat ridiculous amounts to get big, that's a fact.

Unless you plan on going everyday, there is no need to break up your work out. And if you want real results quickly, you should work ALL your muscles 3x a week, unless you're super lean, you won't see much training each group 1x/week.
Toucan311 Posted:

Re: ? about weight training - not sure if anyone knows

Sorry, I should have been more clear. I've been working out with a trainer 2x a week for 6 months, but now I've cut back to once a week. We do a total body workout each time, and I planned on doing that tonite, but I just wasn't sure if I should do back before shoulders or vice versa. I figured it out. Thanks for the info!

MrsList09 Posted:

Re: ? about weight training - not sure if anyone knows

Try womenshealthmag.com. They have basically all the same stuff as the magazine. You can print out workouts that work on all of the major muscle groups and they vary it so you don't get bored. I printed out a bunch and brought them to the gym.

If you decide to do it on your own, they also have an app where you can pick from among several exercises for one muscle group and create a customized workout for yourself that can be printed. If you do that, you should think about breaking up your training into an arms day and a leg day or even do a three day rotation: (1)back, biceps, (2) chest, shoulders and triceps, and then (3) leg. Any trainer I've ever been to has said you only need to work each muscle group once per week as long as you're really working the muscle. If you're doing the whole body at once, it'll take forever, you'll get bored, hurt, or not work the muscles hard enough.

Good luck!
SparkyandAng Posted:

Re: ? about weight training - not sure if anyone knows

Posted by dajc23

Exercising is silly. You should just be fat like me


I knew I always liked you Dana! A girl after my own heart,except you aren't fat!
ChristineAaron08 Posted:

Re: ? about weight training - not sure if anyone knows

Posted by Mimacat

Sorry, I should have been more clear. I've been working out with a trainer 2x a week for 6 months, but now I've cut back to once a week. We do a total body workout each time, and I planned on doing that tonite, but I just wasn't sure if I should do back before shoulders or vice versa. I figured it out. Thanks for the info!


Do whatever your trainer does, or just go around the curcuit and do them all. I dont think it matters which order you do them in. You can also split upper and lower on different days. (thats what my trainer did- when I went eons ago ). There are so many different 'schools of thought' on it...like cardio before/after weights,etc. It's so corn-fusing.

Or, you can just eat ice and drink apple juice and lose weight that way

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