Training Principles: Prioritize Large Muscle Groups and Alternate Muscle Work
When starting a workout session, it's important to follow a specific principle: always train the large muscle groups first. You can't just jump into exercises without considering your energy levels. The legs, chest, and back are all part of the large muscle group. These muscles require heavier loads to stimulate growth effectively. If you save them for later when you're already tired, you won't be able to push as hard, which can lead to poor results or even injuries.
For example, someone might start with three sets of 90 kg bench presses, then move on to triceps pushdowns with 30 kg. But if they switch the order, doing triceps pushdowns first with 34 kg and then trying to do bench presses, they may only manage 79 kg. This is because their triceps are already fatigued from the earlier exercise, making it harder to complete the heavy bench press. In this case, the 79 kg is almost their limit for the triceps, but not enough to properly develop the chest and shoulders. It's much better to work larger muscle groups first, then focus on smaller ones. Using lighter weights in isolation exercises doesn't affect other muscles, but still provides strong stimulation to the targeted muscle.
Another key training principle is to alternate muscle groups during your workouts. Don’t focus on the same muscle group continuously. By alternating, each muscle gets time to recover between sets, allowing you to lift heavier weights and achieve greater intensity. Since muscle growth and strength development depend heavily on training intensity, alternating muscles helps maximize results.
For instance, in a workout that includes bench presses and triceps pushdowns, the triceps are the main muscles involved. After doing bench presses, the triceps might be slightly fatigued, but if you take a short break and do some bicep curls, they could recover enough to handle a slightly heavier weight during the triceps pushdown. If you want to continuously stimulate the same muscle, make sure you give it enough rest between sets.
By following these principles—training large muscles first and alternating muscle groups—you can optimize your workouts, improve performance, and reduce the risk of injury. Always listen to your body and adjust your routine based on how you feel. Consistency and smart training are key to long-term progress.
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