Keeping your body and mind healthy is a no-brainer, but achieving that beach body requires an intelligent workout strategy. Don't just hit the gym willy-nilly! One way is targeting different muscle groups on different days to maximize your gains and minimize your chance of injury. Give each group the TLC it deserves, and watch your body transform.
Feeling clueless about how to tackle your workout routine is also normal! The key to all your fitness aspirations is to devote every day to perfecting your superhero muscles. This approach is not only newbie-friendly but also helps you shape up gradually.
Now let's describe Jackie Warner's approach, who is a fitness expert and author of Successful Workouts For Women. She advises that "The best muscle groups to work together oppose each other in movement. When one group contracts, the opposite group must relax and vice versa - a constant push-pull." ~ Jackie Warner
In this article, "The Best Muscle Groups to Work Out Together for Best Results," we explore the science behind this concept, laying out a roadmap to help you maximize your training efficiency, avoid overuse injuries, and achieve your fitness goals more effectively. Let's dive in to discover how to supercharge your workout routine.
Related Article: 12 Ways to Switch Up Your Muscle-Building Routine.
The Muscle Groups
Let's jog our memory and flex our brain muscles (pun intended) before jumping into the nitty-gritty of muscle targeting during workouts. First things first, let's categorize those muscle groups, shall we? Fitness gurus typically break them down into the following:
Let's not get ahead of ourselves, shall we? There's a debate about including a seventh category, cardio, but we'll stick to the script and concentrate on the first six. If you want to beef up those muscles, mix it up! Don't just stick to one exercise when targeting a group - switch it up and watch those gains grow. One day it's a bench press for the chest the next, it's a pec fly.
By varying your exercises, you're giving all those muscles some much-needed time in the spotlight. It's like a talent show for your pecs they will all be stars. Pay attention to those other muscle groups!
Dividing up muscle groups is vital to crushing your upper and lower body workouts. Think biceps, triceps, and forearms for those glorious guns or calves, hamstrings, quads, and glutes for a solid lower body sesh. So get ready with some targeted muscle group action.
Related Article: 3 Muscle Building Tips That You Probably Didn't Know
Exercises for Different Muscle Groups
Now that we've pumped up your muscle knowledge, it's time to flex our exercise repertoire. Check out these moves that zero in on each muscle group. It's not every exercise out there, but it is a beefy starting point for your workout plan.
Who says you can only hit one bird with a stone? Targeting specific muscles doesn't mean you can't give neighboring muscles some love. Case in point: the barbell bench press.This champ of compound exercises hits several muscle groups at once! Get ready to check off your workout to-do list with efficiency.
Exercise Examples for Each Muscle Group
- Chest exercises include push-ups, bench press, and cable flies.
- Back exercises include pull-ups, dumbbell bent over row, and seated cable row.
- Leg exercises include squats, goblet squats, and leg presses.
- Shoulder exercises include overhead press, push press, and Arnold press.
- Ab exercises include russian twist, planks, leg raises
- Arm exercises include incline bicep curl, diamond press up, and underhand seated row
Best Muscle Group to Work Out Together
Alright, listen up, muscle maniacs! Let me tell you how to get those gains like a pro; here's your golden ticket. Focus on this 3-day split workout routine that packs a punch and targets all the right muscle groups.
Keep your momentum, and follow the 3-day split principle followed by a well-deserved rest day. We've covered you with the hottest bodybuilding exercises to pump you up with muscle mass. Plus, with the compound exercises included in the regimen, you'll be working out multiple muscles at once like a boss. Get ready to flex those muscles!
Chest, Shoulders, and Triceps
- Incline Chest Press, 3 sets with 12 reps in each set.
- Decline Chest Press, 3 sets with 12 reps in each set.
- Dumbbell Flat Bench Fly, 3 sets with 12 reps in each set.
- Dumbbell Lateral Raises, 3 sets with 12 reps in each set.
- Face Pulls, 3 sets with 12 reps in each set.
Finally! Gain The Most Muscle Mass And Strength Possible in Just 12 Weeks!
Get Our FREE GUIDE That Includes a 12-Week Muscle-Building Workout Program, Hidden Strategies and Meal Plans Including Shopping List & Recipes.
Your privacyis important to us
Back, Bicep, and Abs
- Seated row, 3 sets of 8-12 reps
- Bicep curl, 3 sets of 8-12 reps
- Deadlift,3 sets of 12 reps
- Triceps extension, 3 sets of 8-12 reps
- Lat pulldown, 3 sets of 8-12 reps
- Crunch, 3 sets of 12-15 reps
- Sit up, 3 sets of 12-15 reps
- Crossbody dumbbell hammer curl, 3 sets of 12 reps
- EZ bar skull crusher,3 sets of 12 reps
Leg Muscles - Hamstrings, Quads, and Calves
- Leg extension, 3 sets of 12 reps
- Dumbbell split squat, 3 sets of 12 reps
- Calf raises 3 sets of max reps
- Barbell back squat, 3 sets of 12 reps
- Romanian deadlift, 3 sets of 12 reps
Remember, muscles are like relationships - they thrive on quality time and proper form. So, if you are willing to beef up, target specific muscle groups each day with precision. And, on your off days, show some cardio love to your heart and overall fitness. It's the perfect balance of muscle madness and cardio cupid.
The Bottom Line
It's all about working together with the right muscle groups, folks! Whether you aim to excel in sports or want to keep your body looking tight and toned, following a muscle group training schedule will get you the desired results.
Hitting up different muscle groups in one session is essential to build muscle mass and strength effectively. Follow a 3-day split routine to target specific muscles on different days and allow those hard working muscles to recover. And remember to add cardio on those non-lifting days for an extra dose of fitness fun.
Now you can choose the muscle group combos that work best for your goals to ensure you get the most out of every workout. Set achievable milestones, ask yourself why you like working out, and always stretch between sets. Remember: patience is key to seeing those optimal results.
So, if you're serious about crushing your fitness goals, grab a buddy and get ready to sweat - because two muscles are always better than one!
