Strength training is very important for bone health, changing the composition of your body and assisting you to burn calories throughout the day. It is crucial to work some muscle groups at a go to prevent injuries and benefit fully from the exercise. Strength training is important for giving more energy and toning your body. Here, you will learn about the best muscle groups to train together.
Best Muscle Groups to Train Together
Legs and Shoulders
Your legs and shoulders are some of the best muscle groups to train together. The leg muscles include hamstrings, quadriceps, glutes and calves. Work out every muscle on its own along with power moves involves the whole lower body. Leg extensions, hamstrings curls and calf raises all aim at building your primary muscles. Squats and lunges are also good ways of engaging the lower body. The American Council on Exercise advises on working out lateral raises, overhead presses and front raises to sculpt and strengthen your shoulders.
Chest and Back
The back and chest muscles are large and are commonly referred to as antagonistic muscles, implying that the muscles move the bones in different directions. When you pair chest exercises together with the back workouts, you permit one group of muscles to rest as the others work. Do a chest exercise and then a back exercise. Strengthening moves intended for the chest include incline chest press, pushups and incline chest press. Back exercises include seated row, lateral pull-down and pull-ups. Abdominal workouts can be conducted following the back and chest training or included into your exercises.
Biceps, Triceps and Core
Other best muscle groups to train together include the biceps and triceps, a set of antagonistic muscles. Triceps and biceps can be worked out together with your core in one day. Do a bicep exercise, a triceps workout and finally a core move. Do about three exercises for every body part. For instance, do a complete set of the bicep curls followed by one for triceps kickbacks and then do a plank hold. You can also do a bicep barbell curls, overhead extensions of the triceps and again the reverse.
Things for You to Keep in Mind
Split Up Your Body Parts in the Course of the Week Through Movement
Which muscles should I train together? Muscle pairing and movements should be conducted in a manner that permits each part of the body to rest adequately and recover to make it possible for you to hit the gym the following day. Always remember that gym training breaks down your muscle and the recovery time from the gym occurs when your muscles are able to repair themselves and develop.
Get prepared for success by sufficiently splitting your training for each muscle group throughout the week while making the best use of rest time for every part of the body. This implies that there will not be training for two upper-body “pull” exercise for muscle groups on successive days or two upper-body “push” workouts for muscle groups on sequential days. This also requires you to use lower-body muscle days to make disconnect between the days of working out the upper-body since these movements normally do not include the upper-body, giving the muscles a day break.
Here is an example of a 4-5 day split that makes it possible for your body parts to rest sufficiently:
Day 1: Pull and pull of the back and biceps
Day 2: Lower body -quads focus, lower-body, calves
Day 3: Rest from exercises
Day 4: Push, push, and push of the chest, triceps and shoulders
Day 5: Lower body - hams focus, lower-body
Day 6: Abs (or include abs into a different day and exclude this 5th day)
Day 7: Rest
Repeat this for about 4-6 weeks
Here is an example of a 3-day split exercise plan:
Day 1: Pull, pull and pull of the biceps, back and abs
Day 2: Lower body- quads, hams and calves
Day 3: Push, push, and push of the chest, triceps and shoulders
Day 4: Rest
Day 5: Pull, pull and pull of the biceps, back and abs
Day 6: Lower body – quads, hams and calves
Day 7: Push, push, and push of the chest, triceps and shoulders
Day 8: Rest
Day 9: Repeat
Define Your Goals
Before you can think of starting on a new plan of training, it is important to establish your objectives and how often you are willing to train. For starters and those who want to weight train for about 2-3 times on every week, a complete body routine is the best choice to make all muscle groups get trained for about two times each week. If you want to strength-train for about 4-5 days each week, you must have a well advanced exercise history and must be looking to gain tone or muscle. People who do this are better fit with a split routine like alternating lower- and upper-body days or may be more secluded muscle days like the biceps and chest one day, core and legs on another.
As you choose muscle groups to train together, it is very important to get rest time in between the exercises in order to have the best results. The growth of muscles does not take place during the real workout period but rather during the recovery and repair time during rest. Working out a muscle group before it has fully recovered can prevent its desired growth. Even though various factors affect rest time, the American Council on Exercise advises people to allow rest time for a muscle group of about two days before it can be exercised again.