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  1. #1
    Senior Member Bobbyloads's Avatar
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    2 muscle groups per day training

    Lately I have been doing 2 muscle groups and 12 minute cardio per work out.

    Today for example I did back and shoulders

    5 shoulder workouts
    1 half back half rear delt so good for both
    3 back
    3 traps

    all 3 sets 10-15 reps

    I feel like i fell short on the back i think should of done one more back workout.

    Im trying to do 2 muscle groups per day to keep my heart rate up and to constantly be moving and sweating to drop weight.

    Any suggestions or experiences with this strategy? I guess my goal is keep growing muscle but to lose fat have been keeping my diet pretty good and almost all sugar cut out besides my morning and afternoon coffee.

  2. #2
    Elite Gibsonator's Avatar
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    Are your 3 sets of each actually 3 working sets?
    Are you going to failure on at least the last set?
    Might be your choice of back exercises as well.
    I personally think back needs its own day, or at least should be paired with biceps with back being the major focus.
    Way Better looking than Trump

  3. #3
    Senior Member Bobbyloads's Avatar
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    Originally Posted by Gibsonator View Post
    Are your 3 sets of each actually 3 working sets?
    Are you going to failure on at least the last set?
    Might be your choice of back exercises as well.
    I personally think back needs its own day, or at least should be paired with biceps with back being the major focus.
    Yeah always focus on getting quality for each rep as much as I can I was doing back and chest on solo days for a while I have the mass there just need to shed the fat so it starts looking good.

    Even started doing legs and crunches.

  4. #4
    Senior Member Bobbyloads's Avatar
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    I would be doing a smith machine sit over head press do my reps then jump to cable shoulder flys so I do 2 work outs at one time constantly with little breaks when needed.

  5. #5
    Elite Trump's Avatar
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    Personnaly I do my shoulders on back and chest day just split between the 2. Side delts Both days, front with chest rear with back. Always at the end of the work out
    ‘Trump is my idol, I aspire to look like him’ Gibs 2020

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  7. #6
    Senior Member Sicwun88's Avatar
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    Whatever works for you? As long as you're training hard & keeping the muscles confused!
    Different things work for different people!!

  8. #7
    Elite CJ275's Avatar
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    You could try alternating exercises, set for set. It'll keep you moving, but give you better rest between sets for the same exercise. Let me give you an example...

    Sat hypothetically you're doing 5 exercises each of back and shoulders.

    First pairing group could be something like barbell rows and barbell overhead press. So....

    Set of rows, then rest 1:00
    Set of presses, then rest 1:00
    Set of rows, rest 1:00
    Set of presses, rest 1:00
    Set of rows, rest 1:00
    Set of presses.

    Move on to the next pairing of exercises, and so on.

    You'll pretty much be constantly moving, but you'll have over 2:00 of rest before you hit any specific exercise again.

    It'll get your work capacity up, and maximize your time in the gym.

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  10. #8
    Senior Member The Phoenix's Avatar
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    I agree with Gibz. Back is complicated enough like legs to do on their own days.



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    Elite metsfan4life's Avatar
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    ill get chest, back, shoulders, and legs a day of their primary focus and will throw some arms either supersetted with them towards the end since they are already getting worked, occasionally will do a day for just arms when not doing any other lifting after the main ones.

  12. #10
    Senior Member Bobbyloads's Avatar
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    Originally Posted by Trump View Post
    Personnaly I do my shoulders on back and chest day just split between the 2. Side delts Both days, front with chest rear with back. Always at the end of the work out
    Originally Posted by CJ275 View Post
    You could try alternating exercises, set for set. It'll keep you moving, but give you better rest between sets for the same exercise. Let me give you an example...

    Sat hypothetically you're doing 5 exercises each of back and shoulders.

    First pairing group could be something like barbell rows and barbell overhead press. So....

    Set of rows, then rest 1:00
    Set of presses, then rest 1:00
    Set of rows, rest 1:00
    Set of presses, rest 1:00
    Set of rows, rest 1:00
    Set of presses.

    Move on to the next pairing of exercises, and so on.

    You'll pretty much be constantly moving, but you'll have over 2:00 of rest before you hit any specific exercise again.

    It'll get your work capacity up, and maximize your time in the gym.

    I like both of these will try this out in the upcoming weeks thanks

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  14. #11
    Senior Member Bobbyloads's Avatar
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    Originally Posted by metsfan4life View Post
    ill get chest, back, shoulders, and legs a day of their primary focus and will throw some arms either supersetted with them towards the end since they are already getting worked, occasionally will do a day for just arms when not doing any other lifting after the main ones.
    That’s what I have been doing for a while pretty much but it does not get my heart rate up enough to where I feel i’m burning fat

    Have too much rest when just doing one muscle group will start this again once i reach my goal no particular weight just from the eye view.

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    Elite CJ275's Avatar
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    Originally Posted by Bobbyloads View Post
    That’s what I have been doing for a while pretty much but it does not get my heart rate up enough to where I feel i’m burning fat

    Have too much rest when just doing one muscle group will start this again once i reach my goal no particular weight just from the eye view.
    Hitting the weights should be about building muscle, not losing fat.

    Diet and daily activity should primarily be what you use to lower bodyfat.

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    Elite transcend2007's Avatar
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    Muscle Now routine puts back and shoulders together on the same day with the idea of being able to work each muscle group 2 times per week ... on a 5 day split ...

    I agree with CJ ... fat is about overall calorie utilization and determined 80% or more by diet ... I believe that muscle is also 80% determined by nutrition as most people even those putting in the time in the gym are not getting enough protein ... lets be honest getting 200 grams daily or more of protein takes planning ... many guys are 30% to 50% deficient in protein which makes building muscle impossible ...
    HRT for life!

  18. #14
    Elite. Flyingdragon's Avatar
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    Congrats on posting something related to the Forum instead of the garbage u normally post.....

    I would go get a trainer, let him or her teach you the proper way of training. Once you have a few months of working out on a consistent basis u should be ready for some advanced tips from the SI members.
    Everything heals with semen- Rise 2018

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  20. #15
    Elite BigSwolePump's Avatar
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    I'll echo on a few others who have mentioned this already.

    Back is a huge group of muscles and should have its own day. I do anywhere from 16-20 sets of back exercises in my workout.

    I do typically get 4-5 sets of some type of bicep work in because my biceps are already fatigued and I try to capitalize on it.

    There are days were I just don't have it in the tank to add biceps though.

    IMO, if you work your back properly, you should be as worn out or more than a solid leg day.
    The beta always brags after the ALPHA steps way.
    Everyone has a plan until they get punched in the mouth.

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  22. #16
    Elite brock8282's Avatar
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    maybe im remembering poorly but truth be told at your level of development a simple upper lower split would work really good for you. pick 1-2 exercises per body part (compound movements skip the chest fly and rear delt raise bs) warm up and do 2 sets of varying rep ranges to all out failure. focus on getting stronger week to week and you will make great progress. Once you have a new level of development that warrants more work per body part then adjust to your needs. Really 80% of gym goers should be doing this type of split. You are not a high level bodybuilder nor do you need the amount of work per bodypart that they need.

    Now to burn more fat have some fun on the stairmaster. Working out with weights is a crappy way to try to burn fat.
    Last edited by brock8282; 10-20-2020 at 11:21 AM.

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  24. #17
    Senior Member Bobbyloads's Avatar
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    Originally Posted by Flyingdragon View Post
    Congrats on posting something related to the Forum instead of the garbage u normally post.....

    I would go get a trainer, let him or her teach you the proper way of training. Once you have a few months of working out on a consistent basis u should be ready for some advanced tips from the SI members.
    I have been working out for almost 3 years now why would I waste money on a trainer when I can learn anything I need on youtube.

  25. #18
    Elite Trump's Avatar
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    who you watching on YouTube at your level? I watch Seth feroce all the time but I ain’t at that level to train like him

    Originally Posted by Bobbyloads View Post
    I have been working out for almost 3 years now why would I waste money on a trainer when I can learn anything I need on youtube.
    ‘Trump is my idol, I aspire to look like him’ Gibs 2020

  26. #19
    Elite CJ275's Avatar
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    Originally Posted by Trump View Post
    who you watching on YouTube at your level? I watch Seth feroce all the time but I ain’t at that level to train like him
    I'm up to Richard Simmons level.

  27. #20
    Senior Member Bobbyloads's Avatar
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    Originally Posted by Trump View Post
    who you watching on YouTube at your level? I watch Seth feroce all the time but I ain’t at that level to train like him
    The most helpful for me was really Muscle Monsters. Learned how to do shit properly and what work outs they have a lot of good stuff especially after my fist year when I knew I was going to be in for the long haul. They just explained and showed shit so I understood.

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