What is the Order of Muscle Groups that You Should Workout When Starting a Lifting Program?
When beginning a weightlifting program, it is essential to know the proper order in which to train different muscle groups. This order ensures that you maximize your workouts and minimize the risk of injury.
Optimal Workout Order:
- Compound exercises: These exercises, such as squats, deadlifts, and bench presses, work multiple muscle groups simultaneously. Begin with these to engage as many muscles as possible and elicit a greater hormone response.
- Primary muscle group isolation exercises: Focus on exercises that target specific muscle groups, such as bicep curls for biceps and triceps extensions for triceps. These exercises help develop strength and definition in individual muscles.
- Secondary muscle group isolation exercises: These exercises target smaller muscle groups, such as calf raises for calves and lateral raises for shoulders. These add balance and symmetry to your overall physique.
- Core and stability exercises: Engage in exercises like planks, crunches, and back extensions to strengthen the core and improve stability. This helps support your lifts and prevent injuries.
Tips:
- Allow at least 24 hours rest between muscle group workouts to allow for recovery.
- Choose weights that are challenging but allow you to maintain proper form.
- Prioritize rest and nutrition to ensure optimal muscle growth and repair.
- Stay hydrated throughout your workouts.
- Listen to your body and take rest days when necessary.
FAQs:
- What should be the duration of each workout? Aim for 45-60 minutes.
- How many days per week should I workout? 3-4 days per week is ideal.
- How much weight should I lift? Start with a weight that allows you to perform 10-12 repetitions with proper form.
- How long should I rest between sets? Aim for 1-2 minutes.
- Should I do cardio before or after lifting? It's best to do cardio after lifting to avoid interfering with strength gains.
Related Products:
- TRX Suspension Trainer
- Resistance Bands
- Dumbbells
- Kettlebells
- Weight Bench
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