When it comes to major muscle groups workout, you might wonder if Arnold had a reputation for working his chest and back together, and if it worked for The Oak, it should work for you as well, right?
While some people might follow muscle groups workout, others believe that doing the same is not necessary. Even these differences have further distinctions when it comes to which set of muscles should one train together. Such as a bunch from the former group of people might think that training triceps and chest is the best way as they both involved overhead and bench pressing, while others might think that training chest and biceps is more suitable since the arms will still be in good shape after benching, one might as well work them simultaneously. And finally, another bunch might believe that Instead of planning your workouts around specific muscle groups, you should just concentrate on performing lots of hard squatting, deadlifting, bench pressing exercises or full-body conditioning so on and so forth.
Looking at the paradox, you might wonder: What should we do to form the best most effective training schedule for muscle groups workout?
The good thing about all of this is that there is no ‘perfect’ way to do the above, but if you are well aware of a few fundamental principles, it is quite easy for anyone to combine the exercises into a workout that will not only be effective for you but also be a routine that you’d have fun with and thus maintain the consistency with the same. To help you with the same, here are the 6 major muscle groups, and tips on how you can train them.
Its major job is to move the upper arm across the torso. The fibers of the chest muscle are not all aligned in the same direction, unlike the majority of other muscles. The way you train a muscle depends on how it connects to the surrounding bones. Therefore, you should concentrate on chest workouts like these if you want to grow a full, proportionate, well-defined chest:
- Bench Press: Dumbbells or a barbell are either choice. In case you become stranded, it is a good idea to have a companion spot for you.
- Push-Ups: Your chest muscles are highlighted by expanding the width of your hands.
- Band-Chest Press: As though passing a basketball, hook a handle-equipped band behind you and push it out from your body.
Because this muscle group is not a “mirror muscle,” many people overlook training it directly. But that’s a mistake, as having a wide, thick, defined back is one of the best ways to upgrade your physique from “decent” to “exceptional.” If your goal is to have an exceptional back, then these are the exercises that you must go for:
- One-Arm Dumbbell Row: Helps to build up your upper arms, shoulders, and upper back.
- Resistance Band Pull Apart: Your hands should be shoulder-width apart while you hold the resistance band. As you pull the band, concentrate on pressing your shoulder blades together.
- Superman: You can hold a weight in your hands over your head to make the workout more difficult.
What part of the arms according to you is the most significant? Maybe the biceps are typically what come to mind when people think about arm muscles. You might also think that large biceps must imply large arms, right? Well, possibly not. Ironically, despite being a larger muscle group, the triceps contribute significantly more to overall arm size than the biceps. Next, the forearms resemble the calves. Even though they aren’t the main focus right now, their underdevelopment is glaringly visible. However, if they are adequately grown, the limbs as a whole look significantly better. To build a pair of arms that stand out, you should practice each of these muscles.
And we have some good news for you, the majority of arm exercises, and heavy barbell exercises in general, train the forearms as well! So, focus on arm exercises like these if you want to create powerful, musculoskeletal, proportional biceps, triceps, and forearms:
- Biceps Curls: Use soup cans or other heavy household items if you don’t have access to dumbbells.
- Triceps Dips: Works your chest and triceps.
- Pull-Ups: Pull-ups strengthen your arms, core, upper back, and shoulders.
The anterior, lateral, and posterior heads of the shoulders are what make up the shoulder joint. To develop a set of shoulders that is proportionate and balanced, it’s crucial to include exercises that train all three heads in your routine. You should concentrate on shoulder workouts like these if you want to build all three heads of your deltoids:
- Seated Shoulder Press: To prevent hurting your shoulders, it’s a good idea to enlist the assistance of a companion when you set the weights up.
- Resistance Band Shoulder Press: You can raise your hands to the ceiling while standing in the center of a sizable resistance band with handles.
- Planks With Arms Straight: Your back, shoulders, and core are all strengthened by this workout.
The quadriceps, hamstrings, and glutes make up the upper portion of the legs, therefore to increase the size and definition of your legs, incorporate workouts that target each of these muscle groups into your training program. These are some of the recommended ones:
- Squat: Squats can be done with your body weight, dumbbells, or a barbell.
- Lunges: Walking dumbbell lunges, reverse lunges, and barbell lunges are just a few examples of the many lunge variations.
- Calf Raises: Start with your body weight and gradually add more as the exercises get easier.
Your chest will get closer to your hips as a result of the muscles in this area stabilizing the spine and aiding spinal flexion. You don’t need a separate core workout if you’re working out the other five major muscle groups with hard compound exercises because your core is getting enough indirect training now. However, this does not imply that direct core training is ineffective. While ab and core exercises are not necessary to achieve a six-pack, they can help you define your abdomen.
- Biceps Curls: With your abs and core flexed, support yourself on your forearms and toes.
- Bicycle Crunches: This workout targets your obliques, which are the muscles on either side of your core.
- Hanging Leg Raises: For a simpler variation, begin with your knees bent at 90 degrees, and as the exercise gets more intense, move to straight legs.
How To Workout Muscle Groups Together?
Group muscle exercises can be performed in any way, as we all know. It could be a good idea to try out a few different pairings before settling on one that works best for you. You can follow a program that evenly distributes the use of each muscle group if you’re exercising for overall fitness. Emphasizing specific muscle groups that are regularly used in your sport while you are exercising may be beneficial.
The pairing of muscle groups that are close to one another is frequently found to be beneficial. Given that many exercises, like rows, involve using both body parts, you might pair your shoulders and arms together.
You can give each muscle extra rest by dividing the workout into different muscle groups on separate days. For instance, if you train once a week and dedicate one day to your legs, your legs have seven days to heal in between workouts.
A Routine For Beginners
Using the six fundamental groups we mentioned earlier, here is one example of how you could combine your muscle groups:
- Day 1: chest and shoulders
- Day 2: legs
- Day 3: back, abdominals, and arms
The following can be an excellent training schedule if you only intend to lift weights twice each week:
- Day 1: chest, arms, and shoulders
- Day 2: legs, back, and abdominals
The six fundamental muscle groups are all you need to focus on if you’re a beginner to create a fantastic training schedule that will help you get fitter.
A Routine For Advanced Lifters
When creating your schedule, you might wish to target particular muscles if you’ve been lifting weights for some time. Here is an example of combining muscle groups using the more specific categories we outlined:
- Day 1: chest, shoulders, triceps, forearms
- Day 2: calves, hamstrings, quadriceps, glutes
- Day 3: biceps, back, abdominals, traps, lats
Your Weekly Schedule
An example of how your weekly schedule might be set up is as follows:
Monday: arms and shoulders
push-ups: 3 sets of 8 reps
biceps curls: 3 sets of 8 reps
shoulder press: 3 sets of 10 reps
bench dips: 2 sets of 12 reps
lateral raises: 3 sets of 10 reps
barbell back squats: 3 sets of 8 reps
dumbbell lunges: 2 sets of 10 reps
Romanian deadlifts: 3 sets of 8 reps
step-ups: 2 sets of 12 reps
calve raises: 3 sets of 12 reps
Friday: back, chest, and abdominals
dumbbell bench press: 3 sets of 8 reps
dumbbell fly: 3 sets of 8-10 reps
bicycle crunches: 3 sets of 20 reps
one-arm dumbbell rows: 3 sets of 8 reps
dumbbell bent-over rows: 3 sets of 8 reps
crunches: 3 sets of 20 reps
Your weekly training can be organized in a variety of ways to get benefits. To give their muscles more time to recuperate, many people find that breaking up their strength training routines into individual muscle groups is beneficial. Give yourself a two-day break in between strength training sessions to prevent overtraining.
If you don’t have access to a gym or looking forward to finding one for your major muscle group workouts, head to the FITPASS website or download the app and get results for your searches related to “gym workout”, “gym near me”, “fitness studios near me” and get the all the results at your fingertips. Join the community of 5500+ to get access to the best fitness resources around you to GET.SET.SWEAT.