We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Newbie question

azazel833
azazel833 Posts: 23 Member
edited November 2024 in Fitness and Exercise
When Im doing a weight lifting routine, like this for example:

Monday
Full Body

Exercise Sets Reps

Dumbbell Squat 3 6-12
Dumbbell Bench Press 3 6-12
One Arm Dumbbell Row 3 6-12
Standing Dumbbell Curl 3 6-12
Two Arm Seated Dumbbell Extension 3 6-12
Sit Up 3 10-25

Should I do one exercise for 3 sets, before I go for the second, or I can rotate one set of each 3 times ?
Which way is better ?
Thank you.

Replies

  • kaizaku
    kaizaku Posts: 1,039 Member
    One exercise than move to the next, unless you doing circuit training.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    I like to rotate through the muscle groups. It gives them more of a rest, which lets me lift more on the next cycle.
    I would do abs at the end of the workout though, or it could affect your other exercises. :+1:
  • azazel833
    azazel833 Posts: 23 Member
    thats just an example.
  • azazel833
    azazel833 Posts: 23 Member
    Cherimoose wrote: »
    I like to rotate through the muscle groups. It gives them more of a rest, which lets me lift more on the next cycle.
    I would do abs at the end of the workout though, or it could affect your other exercises. :+1:

    Thats my concern.
    Rotating them gives me more rest time and more reps per set, but on other hand doesnt I waste the muscle stimulation?
  • azazel833
    azazel833 Posts: 23 Member
    bump
  • jessef593
    jessef593 Posts: 2,272 Member
    I
    azazel833 wrote: »
    Cherimoose wrote: »
    I like to rotate through the muscle groups. It gives them more of a rest, which lets me lift more on the next cycle.
    I would do abs at the end of the workout though, or it could affect your other exercises. :+1:

    Thats my concern.
    Rotating them gives me more rest time and more reps per set, but on other hand doesnt I waste the muscle stimulation?

    Muscle stimulation as in you're trying to induce hypertrophy? Yes it has been shown that a 30-90s rest period is the best when trying to activate the maximal number of muscle fibres in a muscle group. It would be better for you to find an actual full body program rather than just winging it though. Is muscle growth ultimately your goal? Don't forget a caloric surplus and sufficient protein intake.

  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    kaizaku wrote: »
    One exercise than move to the next, unless you doing circuit training.

    I agree with this. I have ALWAYS done one lift, all sets, then moved on to the next lift, always doing the bigger muscle groups first & leaving the smaller muscles e.g. Biceps & Triceps last.
  • azazel833
    azazel833 Posts: 23 Member
    My goal so far is to loose fat.
    Lost 11kg so far for two months (127-116), but when I get closer to my goal - 90, I wona do some muscle growth.
    Been on 1500-1800 kals with 130-150g protein a day.
    So far Im trying to get stronger, starting from very weak physique.
    Got bench, set of 14kg dumbels, purple and green resistance band.
    Wish me luck :)

    P.S. Sorry for my English. No native.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    azazel833 wrote: »
    Rotating them gives me more rest time and more reps per set, but on other hand doesnt I waste the muscle stimulation?

    To gain strength, the work done during the set is what matters most, and you can lift more weight with a longer rest.
    But for a newbie whose goal is fat loss, it doesn't matter which method you choose - the difference won't be large.

    Your routine looks fine, but i would add shoulder presses and lunges, and replace the crunches with the ab wheel or boxing. :+1:
  • azazel833
    azazel833 Posts: 23 Member


    Your routine looks fine, but i would add shoulder presses and lunges, and replace the crunches with the ab wheel or boxing. :+1:
    [/quote]

    That was just an example.
    That is what i gonna try:
    https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
This discussion has been closed.

Categories