A proper workout plan, next to a diet, is a guarantee of success. But very often you can come across mistakes that prevent you from achieving the progress in mass, strength, speed and musculature increase. Whether you have worked out for three months or 15 years, the most absurd training routines can be found also in well advanced gym goers. For example, there was a man who complained he coudn't make any progress on the bench; it turned out that he regularly did 30 sets, some till exhaustion: all options of pressing and flies.
Error # 1: bad combination of muscle groups
Recently a man asked me about his workout routine since he ceased to record any progres: a hand on his scale did not move. The first thing I asked this person was how he planned his weekly trainings. And he said: chest + triceps, the next day: shoulders + biceps, the final day: back and legs. Well, let's skip the fact that I am not a supporter of training one muscle group rarely and in great volume, as the classic routines suggest. But in such a system of shared training the load is combined simply badly.
Chest + triceps - in each exercise for the chest the triceps is involved. Several studies have shown that the share of shoulders and triceps was more significant in benchpressing than the chest itself while overcoming the dead point in the movement. So first you cause a lot of fatigue to triceps while performing numerous exercises for the chest (eg. bench press, incline bench press, flies etc.) - and then you kill your triceps branchii muscles doing 8 or 10 serts in isolation. It is a good method for advanced athletes who require very high intensity and capacity to develop hypertrophy. Beginners generally overtrain their triceps this way. If you treat your triceps workout seriously, you won't do without strong involvement of the chest because the best multi-joint exercises also force pectoral muscles to work hard. Examples: classic and the Gironda dips, narrow grip bench press, horizontal and incline pressing.
As if that was not enough, the man had shoulders + biceps planned for the next training. After 48 hours the regeneration of the "tortured" triceps has not been finished yet. The larger the volume, the longer it takes to regenerate; and remember that your triceps has in fact done a double training (one during the chest exercises, another is isolation). And the chest? If you applied great volume in the first session, which is typical for a split workout - in the next you are in for a big surprise: microtrauma, pain and difficulties to perform many exercises. Each exercise that contains an extrusion motion (push press, wide grip bench press and other types of pressing) strongly employs the triceps, to a lesser extent the upper part of the chest. So the next training is ineffective. What should you remember? At the second session you are effectively destroying your biceps.
Finally, the last, best and most beautiful day comes. First of all, how can you effectively do ¾ of your body in one training? And the rest of the body is divided into 2 sessions? The very idea of doing back and legs on one session is controversial. Why? Exercises for the back and legs are the heaviest ones: deadlifts, squats, pull-ups, lunges, rowing. Performing even deadlift and squat on one training is very difficult (not to say impossible). If you want to experiment, try to perform for instance front squats and deadlifts in one session. Let's face it, you will have to do one of the exercises LIGHTLY and in small volume. Why? In these two exercises you fundamentally engage exactly the same muscle groups (eg. quadriceps, buttocks, adductor, biceps femoris, rectifiers, abdomen) Front squats to a lesser extent employ erector spinae muscles (small incline), although the work with body stabilization is significant (that's why this is such a difficult exercise).
- if you want to train each part of muscle once a week, do not interconnect the largest groups (eg. back + legs); it's a slightly different story with the FBW model and the upper/lower body training or push-pull,
- it is worth reflecting on the sense of the most common shared training, such as shoulders + legs. What is the point of combining two so distant muscle groups? I understand to train for example the front of the thigh and the back of the thigh in a single session or back and shoulders together. If you absolutely want to use shared training take one separate day for your legs, even better set the front thighs and buttocks for one session (squats, lunges, box jumps), and the back of the thigh for another (dead lift, crane, good mornings),
- questionable are also triceps and chest combinations and biceps and back in one session ("dual training" of small muscle groups); it is a solution for well-trained people who are very familiar with their bodies,
- you should well plan the order of your exercises. Triceps microtrauma can ruin your shoulders workout, and biceps indisposition can kill your back workout. This is of particular importance when making two workouts a day or day by day,
- strong overload on the spine and abdomen will make each subsequent workout more and more ineffective. If you cause yourself large damage to spine erectors, how are you going to do any shoulder exercises? Shoulder press? Instability will make it impossible! Good mornings? The pain won't let you. The same applies to the upright row or high pulls,
- leg muscles overloading (usually during brabell squats) is often associated with rectifiers' pain. This makes back training a very difficult task.