Weight Training Routines

As with many aspects of the bodybuilding routine, many people simply go along blindly, not paying much attention to how the body responds to the structure of the routine you choose. Remember, the body is an organisation of cells that responds with outputs from given inputs. We are trying to maximise the outputs given by the growth of our cells in the muscles, by stretching them and damaging them to form new growth, which is really a complex way of saying we are growing new bulk!

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Knowing this, it makes sense to the well educated body builder to train a muscle group and always ensure we leave enough time for the muscle to respond with the maximum amount of growth possible. During this process, we want to make sure we don’t inhibit the muscle cells from growing to their full potential.

What we do to maximise this is to train specific groups (‘target’ them) and train other groups on alternate days, so our growth-rest-train phase does not counteract our the growth. We try and train muscles that operate simultaneously on separate days. If you think about the action of these muscles, you can visualise they way they work. The ones I am talking about are the muscles that contract/detract in opposition, during one movement. These such muscles include biceps and triceps, hamstrings and quads, chest pectorals and deltoids etc. Lets put it into a worked example.

Say if we train biceps and triceps on a Monday, and rest Tuesday with the aim of letting our cells grow, our muscles groups will contract and grow at the same time, but at a lesser rate as they are competing for contraction and reducing growth. In the case of biceps and triceps, this is not desirable as they are opposing muscle groups i.e., when you do a bicep curl, you extend the triceps while contracting the bicep. When you do a triceps extension, you extend the bicep while contracting the triceps. Because of the way they flex and contract in unison, we should train them separately and let them rest and grow separately for best result.

What we should be doing, is combining our routines so that we work separate but non-competitive muscles in a single training session. Such combinations, in a single train, would include:

-Training back muscles with biceps routine.

-Training triceps with chest muscles.

-Training quads with calves.

-Training hamstrings with dead lifts.