Weight Lifters: Which Muscle Groups Do You Work Together?

[vailpass]

I'm lifting for tone more than bulk, doing the standard push/pull muscle splits. Wondering what groups other people work together.

I had these splits reccomended to me,what to you think? (cardio not included here). What do you do?

Day 1-Chest & Bicep/Forearm
2-Back & Tricep
3-Rest
4-Legs & core
5-Shoulders
6-Rest
7-Legs & core

[BigCatDaddy]

Originally Posted by vailpass

Maybe I said it wrong. I don't have any fat to speak of but do not want to bulk up. I lift light weight/multi reps for definition and strength.

You do tear down different muscle fibers lifting 15 difficult reps then 5 difficult reps, but if you are just going light because you are worried about being jacked then don't worry. Just get in there and work hard and change up the routine. If you aren't roiding or eating above maintenance you aren't going to be "bulky".

[BigCatDaddy]

Originally Posted by vailpass

I hear you although a pound of muscle burns 10-20 calories/hour, a pound of fat burns 5 calories/hour so from the standpoint that the more muscle you have the more fat you burn lifting wieghts does help you burn fat.

No it doesn't. (My Donger impression).

Depending on the study a lb of muscle burns about 5-30 calories per day.

[vailpass]

Originally Posted by BigCatDaddy

No it doesn't. (My Donger impression).

Depending on the study a lb of muscle burns about 5-30 calories per day.

Not arguing with you but isn't 10-20 a subset within 5-30? Either way muscle burn more calories than fat, yes?

Donger wouldn't say "no it doesn't".
Donger would say "does it? Why do you say that?"

[petegz28]

Originally Posted by BigCatDaddy

Lifting weights does very little at all to burn fat. It's about 80-90% diet and 10% cardio.

I tend to disagree ....to a point. If all you did was lift I woud agree. However, lifting does burn the fat out of your muscles and it does take energy to lift so you are burning calories, though not at the rate of cardio I agree.

That being said, a combo of lifting first then cardio after I think is the best method to building muscle and losing fat...which is what most of us are wanting to do. Lifting prior to cardio burns off the glucose and carbs, which are actually needed for heavy lifting. By the time you are done lifting and hit the treadmill you are in fat burning mode and should be burning nothing but fat, theoretically during your cardio since you burned off your glucose.

I know it's an age old argument of whether to do cardio first or last but after months of study and ready varying opinions I have come to the conclusion myself it is better to do cardio after some weight lifting.

Which leads to another "myth". Cardio on an empty stomach. Yea, sure you are buring more fat when you cardio in the morning before you eat. But the rest of your day your body is storing fat and burning glucose to balance out it's stores. Thus, it matters really not when you cardio.

[petegz28]

Originally Posted by BigCatDaddy

You do tear down different muscle fibers lifting 15 difficult reps then 5 difficult reps, but if you are just going light because you are worried about being jacked then don't worry. Just get in there and work hard and change up the routine. If you aren't roiding or eating above maintenacne you aren't going to be "bulky".

Agreed! As far as the reps go, I have read several studies lately that indicate it is better to do 6-8 reps with heavier weight than 15 reps with a more comfortable weight. I am sure that is debateable but I like that routine. Especially for someone like me who can't spend hours at the gym every night. I do 3 sets of each exercise with a target rep count of 12. Increase weight every set. If I am on pace I usually get 12 reps first set, 9-10 second and 6-10 3rd.

[vailpass]

Originally Posted by BigCatDaddy

You do tear down different muscle fibers lifting 15 difficult reps then 5 difficult reps, but if you are just going light because you are worried about being jacked then don't worry. Just get in there and work hard and change up the routine. If you aren't roiding or eating above maintenacne you aren't going to be "bulky".

Thanks, good to know.

[petegz28]

Originally Posted by BigCatDaddy

I would say how you are going to look is about 50% genetics, 40% diet and 10% training. You can probably figure chemicals in there somewhere if you want, but look no further then a prison yard to figure out genetics is king where guys all eat the same thing. Diet is a huge part of maximizing what your potential is.

I disagree but only based on personal experience. My family genetics tend to be round bellt, round face, thick neck. I was falling into that and I hit the gym and managed my diet. I was lean, buff and in great shape. After I married I got out of the routine and started looking more like those in my family. Now that I have hit the gym again I am starting to see the same results as the first time. But that's just me, I can't say you are wrong.

[Ace Gunner]

Originally Posted by vailpass

I'm lifting for tone more than bulk, doing the standard push/pull muscle splits. Wondering what groups other people work together.

I had these splits reccomended to me,what to you think? (cardio not included here). What do you do?

Day 1-Chest & Bicep/Forearm
2-Back & Tricep
3-Rest
4-Legs & core
5-Shoulders
6-Rest
7-Legs & core

hahaha. you hate sit ups. I guarantee you there is no better exercise than running and sit ups. combined with weighted knee bends or stairs plus upper body, you will feel good, lean and mean. use a slant board or invert. add a little weight later.

[Brock]

Originally Posted by chiefsfootballfan

hahaha. you hate sit ups. I guarantee you there is no better exercise than running and sit ups. combined with weighted knee bends or stairs plus upper body, you will feel good, lean and mean. use a slant board or invert. add a little weight later.

There are many, many better exercises than running and situps. I could almost pick exercises randomly out of a hat and they'd be better than that.

[vailpass]

Originally Posted by chiefsfootballfan

hahaha. you hate sit ups. I guarantee you there is no better exercise than running and sit ups. combined with weighted knee bends or stairs plus upper body, you will feel good, lean and mean. use a slant board or invert. add a little weight later.

WTF are you talking aobut? Who said anything about sit-ups? You stuck in the 1920s?

[BigCatDaddy]

Originally Posted by vailpass

Not arguing with you but isn't 10-20 a subset within 5-30? Either way muscle burn more calories than fat, yes?

Donger wouldn't say "no it doesn't".
Donger would say "does it? Why do you say that?"

You said per hour... Maybe you meant to say per day. Yes it does burn more, but I think it's a pretty insignifiant amount more.

[petegz28]

Originally Posted by chiefsfootballfan

hahaha. you hate sit ups. I guarantee you there is no better exercise than running and sit ups. combined with weighted knee bends or stairs plus upper body, you will feel good, lean and mean. use a slant board or invert. add a little weight later.

Sit ups are not good. Inverted sit ups are most effective if that's what you want. Most people who want to lose a gut are wasting their time with doing a bunch of sit ups. You burn fat from head to toe, not just from one spot or another.

If you are exercising properly your abs will get a workout without ever doing a situp. Particularly leg exercises.

[BigCatDaddy]

Originally Posted by petegz28

Agreed! As far as the reps go, I have read several studies lately that indicate it is better to do 6-8 reps with heavier weight than 15 reps with a more comfortable weight. I am sure that is debateable but I like that routine. Especially for someone like me who can't spend hours at the gym every night. I do 3 sets of each exercise with a target rep count of 12. Increase weight every set. If I am on pace I usually get 12 reps first set, 9-10 second and 6-10 3rd.

It's actually better to do both it both ways, but I have trouble checking my ego at the door and love to go heavy. 10 reps in a set is a lot for me.

[petegz28]

Originally Posted by Brock

There are many, many better exercises than running and situps. I could almost pick exercises randomly out of a hat and they'd be better than that.

Meh, I think running is one of the best exercises you could ever do, if your knees and ankles can handle it and if weight loss is your goal. Our bodies are built to run. Running will give you some of the best cardio you could ever get and burn fat as well.

For people who can't run for long periods because of the shape they are in or if you are like me, your knees and ankles can't take it over extended periods of time, interval training is the shit. High intensity, all-out sprinting for a minute, then walk for 2-3 inbetween. It is awesome exercise and great for you. Check it out.

[petegz28]

And just another preference of mine, use free weights as much as possible. I know, not everything can be done with free weights but you get the most out of them. The ancillary work your core and stabilizing muscles get from using free weights is to me a priceless bonus.

It's one thing to bench 150 lb's on a machine. It's a night and day difference to bench 150 lb's on a regular bench with no pulleys or guiding rails.