If you have been going along with some kind of fitness routine, you know that sometimes your body responds in a different way than it used to. However, you are one of the men who just wants to push it all in your work out sessions. What about if you were to work out hard but only do one muscle group each day? This can help you more than what you are doing now!
When you work out only one your muscle groups each day, you are going to boost each muscle group more than working them all at once. You can split up your fitness routine into different days so you can keep track of which days you will be working on each muscle group. You might be wondering why it is better to do your work outs this way. It is quite simple. When you are working out separate muscle groups on the same days, you work on the muscle groups you are more comfortable with instead of the ones that need more work. Separating them solves this problem. Also, when you work out all muscle groups in one day, you put them in a certain order and that order is generally the same. This means you put all your hard work into the earlier exercises. By the time you get to the last work outs, you are tired out so those muscle groups don’t get as much attention.
How will your workouts be when separating them?
The point that must be considered it that each work out needs to be full intensity when you separate the muscle groups into different work out sessions. You should be doing 8 sets for every one of your muscle groups. You should be separating those 8 sets in half on two different work outs or two different types of work outs. The best way to go about it is to do 7 to 15 reps per set. In between each set, take a one minute breather. You should hold the lengthened part of the workout about 4 seconds and the shortened part of the workout for 2 seconds. The load you work with should be intense but not enough to injure you. It should be hard enough that you feel comfortable pushing yourself that much.
What should you know about the training preparation?
Basically, you should keep up with what you have been doing, as long as that is healthy for you. You should warm up before your workouts and have a cool down after as well. It is helpful to warm-up and cool down with weights to get your muscle groups going.
How should you work out your chest?
When you are focusing on your chest on one day, you should do that in a certain way. You should do a bench press if you can. These should be done in 4 sets and 6 reps for each set. You should also do incline bench presses. You should do these in 3 sets and 8 reps for each set. You should also do a crossover machine of 3 sets and 8 reps per set.
How should you work out your quadriceps?
When you are focusing on your quadriceps, there are some general guidelines for this as well. You should do some full-squats in 4 sets and 6 reps per set. You should also use a leg extension machine in 4 sets and 6 reps for each set. You can also do leg presses in 3 sets of 8 reps for each set. Once you have accomplished the day of working out on your quadriceps, you should be proud. That is a hard one for many.
How should you work out your biceps?
You should be working out your biceps one of the days as well. You should do curls in 3 sets and 8 reps for each set. You should also do pronated curls in 3 sets and 8 reps for each set. You can do hammer curls in 3 sets and 8 reps for each set. This is the start for bicep exercises. You can add in others too.
How should you work out your abs?
You should be working out your abs one of the days too. You can start with a plank. For this plank, you should do the alternate-arm reach. You will be in the plank starting position and then you will be alternating arms for the reach. You will raise up your right arm and then do that for your left. Make sure you are contracting the abs when you do this.
Now you have a great way to work out different muscle groups on different days. You can add to these and increase the sets and reps if you want as well.
