The first part of this article spoke of the most common errors associated with poor connections of muscle groups in the split training. I also described the effect of setting oneself on only one selected group of muscle (for example the chest). Here are more frequently encountered errors in training routines with varying degrees of sophistication.
You should definitely read:8 biggest mistakes of beginners
Error no. 4: "bad order of exercises for specific muscle groups"
The body functions as a whole, so a split training, which tries to break this rule, does not always work. For the same reason FBW training system for many people would be ineffective. Thanks to research we know that training and its layout affects the performance and mass. The issue was described here: is a sequence of muscle groups important? For example: pull-ups performed as the last exercise produce mediocre results in terms of both quality and quantity. In one experiment the greatest effect on reducing performance during pull-ups had prior rowing (barbell and on a machine) and bicep curls.
When it comes to dynamic exercises such as jerk, snatch, push press, box jumps, long jump, medicine ball throw, clap push-ups, jump squats, high pulls - should always be performed first and... no doubt they influence your further training!
One of the biggest mistakes often made by beginners is trying to connect for example: push press (or other dynamic exercise) with pull ups or barbell squats. The source of such ideas lies in CrossFit training performed usually by professional sportsmen. You don't stand a chance to realise a similar plan. Your body will quickly refuse to cooperate, you will enter your organism into a state of acute oxygen debt, your heart rate will reach vertiginour 180-200 beats. As a consequence, you will probably be unable to perform properly any exercise. Leave similar experiments to the advanced. In hypertrophy-oriented solutions such routines make little sense. When building the strength it is advisable to extend your break to 3 to 5 minutes, so this would also be a a bad training method.
Try to toss the barbell with heavily tired shoulders, triceps and front and back of the thigh or back rectifiers; try to box jump after dozens of barbell squats... It won't work. On the one hand, it's about mechanical fatigue, depletion of glycogen, microtrauma, on the other, there is a decrease in coordination and speed: static exercises affect the nervous system, motor neurons, recruitment of individual fibers. After such a huge portion of the behind the neck push press you may come to the conclusion that you do not have the strength or inclination to bench press or pull-up, not to mention arms training.
- If arms (biceps, triceps) are your priority, placing them at the end of your training is a bad idea; both the FBW system and push-pull or upper/lower body routines somewhat force a similar arrangement; the ideal solution may be a separate session on a separate day devoted only to shoulders (ie. before the interval); NOTE: Similar experiments are reserved for people with at least intermediate level of experience; if you have a short record of training experience, search for reasons of no effects in the growth of mass and strength in your biceps and triceps in poor selection of exercises and techniques,
- If you have a problem with the chest growth, the solution may initial fatigue of triceps and shoulders. The latter muscle groups may play a major role in the bench press. Next thing you should do is to give up on barbells and a horizontal bench (for many people this setting minimizes the work of pectoral muscles for the shoulder and triceps). Try head down bench press or incline bench press with dumbbells, various types of flies and wide grip dips,
- If you want to include dynamic exercises in your routine, do them first,
- If the dynamic exercises are not your priority, just one per session session will do, performed lightly: snatch or power clean (beginners do 2-5 repetitions in 2-3 sets, advanced 5 sets x 1-5 reps),
- In a combined series and super-series do not mix exercises that involve half of the body's musculature: for instance squats and lunges or push press and deadlift, intensifying methods work best on small muscle groups, especially when done on training machines,
- Do not combine dynamic exercises: this is the solution for professionals,
- If you want to train your legs well, do not treat them with neglect. Set a separate day only on the thighs, buttocks and calves.
- If you do deadlift as the first exercise in your routine, it may impact everything you do later on. In particular: dynamic exercises, barbell rowing, squats, lunges, box jumps and so on.