Full body vs intensive musclegroup training??

[Elmsdal]

Hi.
I started working out just two months ago. I work out four days a week for an hour. I've been training all musclegroups in each session. But now my muscles don't feel sore the day after anymore and I wonder if I should switch to another program. Fx working out only biceps and abs in a session.
And what would be a resonable schedule?

I really hope you can help me.

[HOUSTON TEXAN]

I wouldn't change from full body workouts. Just add more weight.

Just because you are not sore doesn't mean that your muscles are not being worked. Soreness is a common misconception that people think if they are not sore then its not a good workout. Trust me I know.

I used to do 30 sets per muscle group every day, then I realized I was over training.

Now I do full body workouts every other day 20 total sets per workout and I have had better results.

[Elmsdal]

I've done that, but when not spending more than 10-15 min. per musclegroup
in a session, there must be a limited 'wear' of the muscle, or what?

I am also uncertain about the weight contra reps.
I've been doing 3 sets of 8 reps with maximum weight. Exept for the abs, where I continiue until failure without added weight.
I want to have my muscles marked, not just bigger. Going for the athletic look

[HOUSTON TEXAN]

Well in order to get the Athletic look you have to have muscle there so why not do both?

Honestly, if your going for looks go with 3(sets)x12(reps).

[Christopheel]

I've done that, but when not spending more than 10-15 min. per musclegroup
in a session, there must be a limited 'wear' of the muscle, or what?

I am also uncertain about the weight contra reps.
I've been doing 3 sets of 8 reps with maximum weight. Exept for the abs, where I continiue until failure without added weight.
I want to have my muscles marked, not just bigger. Going for the athletic look

mass is mass, definition is low bodyfat ... you can't gain non-mark muscle lol, you can gain fat tough !

3x8 is an simple and easy set/rep combo but 4x6 and 10x3 and even 5x5 do some great thing for heavy move ...

More question on workouts ? look at what Swanso made : http://steelmuscle.freeforums.org/desig ... -t131.html

[Elmsdal]

Thanks alot for the link.
Its great.

When I'm training is it then better to circulate between 2 or 3 different exercises or should I focus only on one exersice/musclegroup at a time?

[Christopheel]

one exercise at time, for exemple :

Deadlifts 10x3, you do it all then
Lunges 4x6, you do it all then
Chin ups 3x10
Bench 5x5, do all then
close grip bench 3x8, then
Maybe biceps isolation or add before chin ups a shoulder press ...

or

you could alternate between Bench and row with a 4x6 set/rep formula ...

But personally I am more performant by doing exercises one at time ...

Good luck everyone !

[bmac_21]

btw, feeling sore does not mean you are getting stronger
as long as you are increasing weight each session, you are probably getting a good workout.

[swanso5]

Deadlifts 10x3, you do it all then
Lunges 4x6, you do it all then
Chin ups 3x10
Bench 5x5, do all then
close grip bench 3x8, then
Maybe biceps isolation or add before chin ups a shoulder press ...

i'm a big pairs man...do focus for the day as straight sets (one after the other for a cumulative effect)...then pair exercises after that alternating btw sets of each (row/bench/row etc)

pairing will make you stronger from an antagonist point of view as well as giving you more rest btw sets...instead of having 90secs btw straight sets you have 60secs btw paired sets so it's more closer to 3mins rest so imagine the more wt you'd be able to use...better for time too

[Christopheel]

Right, but only for me, it works way better the "one on one job" ...

I,ve tried to pair exercises and I haven't found it usefull for me ... But I assume that for many people that will rock