is there a preferred workout order for muscle groups to maximize efficiency?
537385
Basically the thing to remember is work a certain muscle group on one day and then do another. Give several days in between for those muscles to heal ( especially if you are ripping them going for bulk). \n\nIf you are doing arms for the day it doesnt matter what order you do triceps or biceps. Just remember to do several sets with a decent amount of reps. \n\nLegs same thing. Hamstrings and quads calves. Just work them for the day doesnt matter what order you do them in. Several sets with a decent amount of reps. Reps in any muscle group will depend on whether you are going for bulk or tone. \n\nNever do a full body workout when lifting weights. Always do a certain muscle group for that day with a couple days in between for them to heal. \n\nAbs can be done everyday.\n\ncardio should be done before every workout, just enough to raise your heart rate for a short time before lifting. Always stretch first.\n\nWhen you do any workout plan you will need to make sure you are getting the right diet. This takes precedence over everything. Working out depletes several minerals and vitamins, especially your electrolytes and your chromium. Its said that %90 of the american population is chromium defecient to begin with. Get extra chromium. Make sure you are eating adequate protein and getting alot of veggies. Get a damn good multi vitamin.
917357
Start with what you can comfortably do between 8 and 12 reps with.  Do 3 sets.  Once you're over the initial soreness, gauge yourself like this...  " If I can't do 8, it's too heavy.  If I can do more than 12, it's too light. "   Give yourself 48 hours recovery time between workouts on the same muscle group.  Keep your motion strict and slow.  Use the full range of muscle motion.  DON'T CHEAT!!!  It's best to lift with 1 partner that you have no desire to impress.  Strict, proper form on lighter weights will produce much better results than heavy, jerked lifting where you don't go all the way down, or all the way up, or if you use momentum to lift heavier, or to do more reps.  You will be much more impressive with RESULTS, than you will be with how you look trying to achieve them.
425781
dude try higher reps for the particular muscles or groups you are working arnold in the book pumping iron made fun of the bulked up boys in europe and the fact that they were not doing isolation excercises for particular muscles try the library or go online  to a web site for a particular body builders  training books iled Frank Zane and Franco Columbo and Arnold back in the day also cardio with wrist wieghts and do twisting motions on the diferant arm or leg muscles the more muscles that are involved the more definition you get.. an olde dude that can press his wieght still..
615172
Work one group on one day, another on the next and another on the next. It's a good idea to give each group a day or two of rest between workouts. What you're doing is damaging the muscle so that it will grow back stronger, but if you don't give it time to grow back, you won't see as good results.
136161
really depends on your build and your aims, but it may be prefered to associate opposing muscles in one day, pull and push excercises together, i.e. triceps with back, chest with biceps and then maybe shoulders with legs, this system will be adequate if you are on a 3 days a week plan
449632
because in everyday life, you do not use muscles in isolation, it is more beneficial to use multiple muscles at once when weight training also, for equal strength buildin, so one is not compensatin for the other, they are working in unison - hope that makes sense! :-)
482211
biceps\ntriceps\nchest or pecs\ndelts\ntraps\nlats\nabs
204916
I can't disagree with the answers given, but I'm a big fan of push ups and sit ups.  If done properly, *all* major muscle groups are used during push ups.  There is also the satisfaction of being able to do your exercises virtually anywhere.  Besides, what is more satisfying - bench pressing 200 pounds ten times or snapping off 50 perfect push ups?\n\nMike Honeycutt
478543
hamstring muscle group
1020434
My husband's trainer asked him not to work a particular muscle group every single day..Do workout for ur hands every 3 days.\nVary the exercises_like the equipments u use every month so that ur body doesnt get used to the same thing..
452470
That entirely depends on your goals.  If your goals is to increase cardiovascular endurance, then the best machines for you are probably ellipticals, treadmills and stationary cycles.  If your goals are to increase strength and muscularity, then free weights, hammer strength and different machines that rely on resistance are more advisable.  \n\nI personally do not think there is one "best exercise machine" but rather a diverse set of tools is best to accomplish a specific goal whether cardio, stength or power.
1012109
All the usual movements should be performed. But do only one movement per workout. Your muscles will grow best when you employ regularity into your workouts. Do not "mix up" your routine too much. Shock your muscles occassionally. And remember, to get big, you've got to eat big. Food is your fuel. Eat lots of "good" calories. Mostly carbohydrates. Protein is necessary but overrated. Concentrate during the movements. Concentrate on avoiding injury.
291333
to get maximum muscle gain do a reverse pyramid workout use as much weight as you can to complete 8 reps 5 reps and 3 reps Allow 24 hours between lifting sessions to let the muscle regenerate
1010214
The best ones are: \nlunges\nsquats\nLeg lifts with squat push - stand upright, bend your right leg into your out to a straight leg and then squat with a straight left leg then after 20 reps swap over.  \nGlute pulls - you are on all fours on the floor, lift your right leg as far as it can go then pull down, do 10 long then do 20 pulses, swap legs. \n\n\nAlso go to www.bodybuilding.com you even get a pic. Don't forget the best thing to do 2 hours after eating at night is to set yourself up a mini circuit: \n\n50 lunges, 50 squats, 50 push ups, 50 burpies, 50 sit ups, 50 squat jumps, 50 tricep dips. When you get better at it increase reps. Make sure you refer to the site to ensure you execute all exercises correctly to avoid injuries.
451607
This depends on your metabolism, eating and exercise habits, and, typically, gender. A short general answer is: eat more (especially complex carbohydrates and protein, c. 30% and 40% of daily intake, in five or six relatively small meals throughout the day, timed to maximize digestion 30-60 min. after workouts), and exercise regularly but with rest for major muscle groups (e.g. 1: back and biceps; 2: rest/cardio; 3: chest and triceps; 4: rest/cardio; 5: shoulders; 6: rest; 7: legs). Above all, the answer depends on your particular goals, body type, and determination. Good luck!
1166228
Screw isolation excercises, unless you're a body builder.  When are you going to use simply one muscle when you do anything active? Never.  You're body works together, so train it together.  \n\nOlympic lifts are really good. Lunges. Plyometrics. Hill sprints.
996448
If you work out certain muscle groups on certain days then, for example, work your back and legs, Monday, Stomach and arms Tuesday, then rest a day and start again. This has the most effective results, moving from larger muscle groups to smaller, with day breaks. Alternating days works ok if you do full body cardio or strength training, but the results usually is not as profound. Good luck!