There are many muscle groups that you need to focus on when training. Here are some of the muscle groups that are best worked together.
We have hundreds of muscles in our body that help us in multiple ways. Some support the cardiovascular system and others allow us to move with ease. But when we workout, we only work specific muscles, because our goal is usually to lose weight or tone thighs, abs, or other body parts. So, the muscles of the chest, abdomen, shoulders, arms, legs and back are usually targeted during a workout. While many people focus on training one muscle group, people can work on two or more muscle groups at once to get the most out of their workout. Additionally, working certain muscle groups together may be more beneficial for you. Know which muscle groups to work together for optimal fitness.
Best muscle groups to train together
When it comes to our body weight, muscles cannot be ignored. Our body has more than 600 muscles, and together they make up about 40% of our weight, according to the United States. National Cancer Institute. “Smooth, cardiac and skeletal muscles are the three main types of muscles in our body,” says fitness and nutrition expert Aman Puri.
- Smooth muscles, also called involuntary muscles, are located in the lining of internal organs and in blood vessels and act as transporters of nutrients or chemicals.
- The cardiac muscles present in the walls of the heart work specifically to contract the heart and pump blood, thus supporting the cardiovascular system.
- Skeletal muscles are voluntary muscles that work with bones, ligaments and tendons to support the body’s weight and allow movement.
“Most workouts involve the skeletal muscles, including upper body muscles like the pecs, biceps, triceps, and deltoids, as well as lower body muscles, including the hamstrings, quadriceps, and glutes,” explains the expert. To simplify the workout, working the muscles of the chest, shoulders, arms, abdomen, legs and back can help build strength and improve body posture.
Some of the muscle groups that can be combined during training include:
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- Chest, shoulders, triceps
- Legs – glutes, quads and hamstrings
- Back and abdominal muscles – rectus abdominis and obliques
“The goal of targeted strength training is to benefit that particular muscle group, which helps increase endurance or strength during training,” says Puri. Working on separate muscle groups also leaves more room to increase sets or intensity, reducing the chance of muscle soreness or injury. But be careful not to train two of your large muscle groups on the same day. For example, one should avoid doing exercises for the legs and back together, as they require a lot of energy and put more pressure on the nervous system.
Muscle group training program for beginners
Beginners can start with some basic aerobic activities like walking, running, and cycling that benefit the heart muscles. “They can also include strength exercises like push-ups and sit-ups that benefit the skeletal muscles,” explains the expert.
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Day 1: Upper body strength training (chest, shoulders, triceps)
Do exercises like incline push-ups with 3 sets of 10 to 12 repetitions.
- To perform incline push-ups, keep your body straight with your head aligned with your spine.
- Let your hands rest on a raised surface. Bend your elbows while lowering your chest toward the raised surface.
2. Day 2: Basic exercises (back and abdominal muscles – rectus abdominis and obliques)
Do planks with at least 3 sets, holding them for 30 seconds.
- Do the forearm plank exercise by lowering your body onto your forearms, placing your palms directly under your face and your elbows directly under your shoulders with legs straight.
- Raise your body by putting your weight on your forehand and slowly lift your hip, then hold your body for at least 30 seconds.
3. Day 3: Cardio exercises (Legs – glutes, quadriceps and hamstrings)
As a beginner, it is best to start slowly and then move on to brisk walking for 30 minutes a day.
After walking for a few weeks, increase your speed and start running.
4. Day 4: Upper body strength training (chest, shoulders, triceps)
Do an overhead triceps extension with 3 sets of 8 to 10 repetitions.
You can perform an overhead triceps extension by bending your elbows and lowering your hand while holding a dumbbell and moving your hands behind your head.
Move your forearms up and down, keeping your back straight.
5. Day 5: Lower body strength training (Legs – glutes, quadriceps and hamstrings)
You can start lunges with 2 to 3 sets and 10 to 12 repetitions per leg.
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- To perform lunges, take a step forward with your knee bent 90 degrees outward, keeping your back straight.
- Change feet by standing up again and repeating.
6. Day 6: Core exercise (back and abdominal muscles – rectus abdominis and obliques)
Include the bicycle crunch in 3 sets of 10 to 12 repetitions.
- To perform the bicycle crunch, lie down with your back straight, locking your hands behind your raised head.
- Bring one elbow and opposite knee closer to your body while extending the other.
- Repeat sit-ups, switching knees and elbows.
Exercises for people at an advanced stage
People who exercise regularly can do the following exercises:
1. Day 1: Upper body strength training (chest, shoulders, triceps)
You can do deadlifts with 2 to 3 sets of 15 repetitions.
- To perform deadlifts, pick up a targeted weight bar from the floor, placing your feet parallel to shoulder-width apart.
- Lean forward, gripping the weight bar, moving your back up, while holding the weight.
- Slowly lower the weight while leaning forward.
2. Day 2: Basic exercise (back and abdominal muscles – rectus abdominis and obliques)
Mountain climbers (2 to 3 sets held for 30 seconds)
- Mountain climbers can be practiced by starting in a plank position with your hips elevated off the ground.
- Move one knee toward your chest with one foot off the ground, then switch feet and repeat.
3. Day 3: Cardio exercise (Legs – glutes, quadriceps and hamstrings)
Do squat jumps (3 to 4 sets of 10 to 15 repetitions).
- To perform squat jumps, stand up straight with your feet hip-width apart and your arms in front.
- Lean forward with knees bent, jump into the air then land forward on your feet.
- Move forward and backward in a squat position, repeating reps and sets.
4. Day 4: Core exercise (back and abdominal muscles – rectus abdominis and obliques)
Do reverse sit-ups (2 to 3 sets held for 30 seconds).
- For reverse sit-ups, lie on your back, raise your knees and thighs 90 degrees and your calves parallel to the floor while holding the weight plate.
- Move your knees toward your face and hold the position.
5. Day 5: Lower body strength training (Legs – glutes, quadriceps and hamstrings)
You can do lunges with dumbbells (3 sets of 10 to 12 repetitions).
- To perform dumbbell lunges, lean forward with one knee bent in a 90-degree position.
- Keep your back straight while keeping the weight on your shoulders.
- Alternate lunges while changing knees.
6. Day 6: Upper body strength training (chest, shoulders, triceps)
Do dumbbell bench press (3 sets of 8 to 10 repetitions)
- You can perform the dumbbell chest press by lying on your back holding the dumbbell in each hand.
- Lift them up and lower them again.
You can choose two days each for upper body strengthening and lower body exercises and cardio, but don’t forget to rest. The rest day depends on your fitness level as well as the intensity of the exercise. In a 2003 study published in The Journal of Strength and Conditioning ResearchResearchers found that participants needed 72 hours of rest between strength training sessions for complete muscle recovery. “Beginners can take a day off from their workout, but those participating in high-intensity interval training can even take two days off if they work out regularly,” says Puri.
When planning a workout routine, don’t choose exercises randomly. Make sure you combine the correct muscle groups during training.
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