Working out same muscle multiple times during a workout

rafajitas

Question for lifters: I typically wear out whatever muscle I'm working out on the first exercise for it during a gym session.

Example: I usually start out with a bench press which hits my triceps pretty good. After that, trying pull-downs or dips are pretty ineffective. Should I be benching less so I have more stamina for other triceps exercises? Is it wise to do just a single exercise for a muscle group during a workout?

Weight lifting is new for me, appreciate any feedback. Thanks!

jseams1234

rafajitas wrote: »

Question for lifters: I typically wear out whatever muscle I'm working out on the first exercise for it during a gym session.

Example: I usually start out with a bench press which hits my triceps pretty good. After that, trying pull-downs or dips are pretty ineffective. Should I be benching less so I have more stamina for other triceps exercises? Is it wise to do just a single exercise for a muscle group during a workout?

Weight lifting is new for me, appreciate any feedback. Thanks!

I alternate push/pull. For example, I do bench first. I do pull-ups next, followed by OHP. I then do BB or DB rows... etc. I don't do isolation work like shrugs, flyes, pulldowns or curls until the very end - and it's probably about half the weight I could push or pull if I did them before the compounds, but that's the point.

edit: This is assuming either full body or a U/L split. When I did PPL I just did heavy compounds first and moved to lighter compounds and isolation work - knowing full well I'd have to adjust weights/sets/reps to compensate for accumulated fatigue.

ecjim

The extra is probably not necessary for you as a new lifter. Each training session should include an upper body push, think bench or overhead press - a pull - Deadlift, a row, pull down, chin up - & legs - that would be a squat. If you do these 3 movenments, 2-3 X per week you will be all set. You should do more pulling then pushing for shoulder / upper back health. It would be good to include a Romanian/ S L Deadlift . You can do some accessory movements like curls, tris or abs at the end if you like.
Doing multiple exercises per body part works better for a more advanced lifter. They would need the extra stimulation for growth.

mutantspicy

Focus on the bigger compound / primary lifts. The accessory lifts, like tricep push down are accessories for a reason. That said, adding them at lighter weight isn't going to hurt, Especially if you are new to it. You can probably stand to build up some endurance in your arms. That way you have the stamina to give yourself a good chest workout.

cwolfman13

rafajitas wrote: »

Question for lifters: I typically wear out whatever muscle I'm working out on the first exercise for it during a gym session.

Example: I usually start out with a bench press which hits my triceps pretty good. After that, trying pull-downs or dips are pretty ineffective. Should I be benching less so I have more stamina for other triceps exercises? Is it wise to do just a single exercise for a muscle group during a workout?

Weight lifting is new for me, appreciate any feedback. Thanks!

No...you should be focused on the compound movements...never hold back on your compound movements to do more accessory work...your compound movements are your foundation.

It sounds like you are a new lifter...you don't need a bunch of accessory work as a new lifter and it can in fact be counterproductive...most beginner programs do not have much in the way of accessory work...they are all almost solely focused on compound movements, usually 3 per workout. As you progress to a more intermediate program, that is when accessory work is usually introduced in small amounts.

I've been lifting for 6 years now, and I still do very little in the way of accessory work...95% of my programming is centered around the big compound movements.

mmapags

cwolfman13 wrote: »

rafajitas wrote: »

Question for lifters: I typically wear out whatever muscle I'm working out on the first exercise for it during a gym session.

Example: I usually start out with a bench press which hits my triceps pretty good. After that, trying pull-downs or dips are pretty ineffective. Should I be benching less so I have more stamina for other triceps exercises? Is it wise to do just a single exercise for a muscle group during a workout?

Weight lifting is new for me, appreciate any feedback. Thanks!

No...you should be focused on the compound movements...never hold back on your compound movements to do more accessory work...your compound movements are your foundation.

It sounds like you are a new lifter...you don't need a bunch of accessory work as a new lifter and it can in fact be counterproductive...most beginner programs do not have much in the way of accessory work...they are all almost solely focused on compound movements, usually 3 per workout. As you progress to a more intermediate program, that is when accessory work is usually introduced in small amounts.

I've been lifting for 6 years now, and I still do very little in the way of accessory work...95% of my programming is centered around the big compound movements.

This^^ and as the best trainer I ever worked with used to say, work from the largest muscle groups to the smallest and use your energy accordingly. So, most effort and energy expended for the big lifts and the accessories with what you you have when it comes time for them.

Keto_Vampire

Yes, as others have mentioned, put most of your effort into compound lifts (prioritize) vs. isolation (fine way to end). Isolation is more priority if you are a bodybuilder and need to bring up certain lagging bodyparts (I am assuming you are a beginner/novice lifter in which go for compounds first)

rafajitas

Wow, thank you all for the feedback. Truly helpful.