Athena Vale
Knowing which muscle groups to train together can make a significant difference in your fitness journey. Grouping muscles together allows you to train muscle groups multiple times a week while leaving adequate rest time between training the same muscles. There are several ways to design a workout training split, such as pairing muscle groups that work as primary and secondary initiators, or by movement or force. For example, chest and triceps, shoulders and legs, back and biceps, and chest and back are all muscle groups that can be trained together.
Characteristics and Values
| Characteristics | Values |
|---|---|
| Number of training days per week | 2-7 |
| Training goals | Hypertrophy, strength, weight loss, athletic performance |
| Muscle groups | Chest, Back, Shoulders, Arms, Legs, Abs, Obliques, Lower Back, Glutes, Hamstrings, Biceps, Triceps, Forearms, Quads, Calves |
| Training type | Full-body workouts, Split workouts |
| Workout splits | Upper body power, Lower body power, Back/Shoulders, Lower body, Chest/Arms, Chest/Abs, Back/Bis, Legs, Bis/Tris, Push/Pull/Legs, Push/Pull |
| Muscle types | Skeletal, Smooth, Cardiac |
| Muscle combinations | Chest and Triceps, Back and Biceps, Shoulders and Abs, Shoulders and Legs, Chest and Back |
| Rest days | 1-2 days per week |
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What You'll Learn
Chest and triceps
Training the chest and triceps together is a very common practice and is considered beneficial for lifters. This pairing is recommended because both muscle groups are used in push motions, such as bench presses and push-ups, and are therefore trained together in compound exercises. Training these muscle groups together can improve functional strength, muscle coordination, and aesthetics.
The chest is the dominant muscle group in bench press variations, with the triceps acting as a major assistant, especially when straightening the elbows. Training the two muscle groups together will allow them to grow accustomed to working together, establishing better synergy. This can also help trainees ease into more strenuous isolation movements, giving smaller muscles such as the triceps a preview of what's to come.
However, some sources suggest that pairing chest and triceps exercises together may compromise form and muscle strength. This is because the triceps are a smaller muscle group, and doing 18 sets of chest exercises may leave them exhausted, with only half the usual power. Therefore, it may be beneficial to do fewer reps or isolate the triceps in exercises such as cable flyes.
Overall, training the chest and triceps together can be an efficient way to improve upper body strength and appearance, but it is important to train mindfully and pay attention to form and training splits.
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Back and biceps
Training back and biceps together is a popular and effective way to work these two muscle groups. Both muscle groups are used in pulling movements, so it makes sense to combine them into one workout. This pairing also allows for maximum recovery, as splitting them into several workouts could lead to recovery issues. Training back and biceps together means you don't have to worry about recovery between workouts, and your biceps get a rest from assisting your back movements.
When training back and biceps, it's recommended to train the back first, as these muscles are bigger and stronger than the biceps. Training the biceps first could fatigue your arms, limiting the weights you can handle in your rows and pulldowns. A back-and-bicep workout should have no more than four back exercises and two bicep movements, with 2-3 sets per exercise. For back exercises, perform 8-25 reps, and for biceps, perform 10-50 reps.
- Deadlifts
- Lat pulldowns
- Dumbbell rows
- Superman
And some bicep exercises:
- Bicep curls
- Hammer curls
- Parallel pause curls
- Incline curls
- Shoulder extensions
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Shoulders and legs
Training shoulder and leg muscles together is a viable option, although some sources suggest that there are better ways to structure a workout. Nevertheless, there are several benefits to pairing these muscle groups. Firstly, it can be a time-saving method as you can perform supersets, which are back-to-back exercises with little to no rest time in between. This allows you to elevate your heart rate, complete your routine quickly, and increase training frequency for the shoulders. Moreover, combining multiple major muscles adds variety to your routine, preventing boredom and plateaus, and providing a boost in motivation.
A sample workout routine could include paired sets, where you perform a set for the legs and then a set for the shoulders, and so on. For example, you could start with a set of heavy squats, rest to catch your breath, and then perform lateral raises with light dumbbells. This allows one group of muscles to rest while the other group is being trained, reducing dead time between sets.
When deciding on which muscles to group together, recovery is a key factor to consider. Research suggests that muscles require 48 hours to fully recover after resistance training. Therefore, if you resistance train twice a week, it is recommended to perform full-body workouts that target every muscle group. However, if you have three or four days of resistance training per week, you can be more specific about the muscles you train together, such as pairing muscle groups that are close together.
While training the shoulders and legs together can be effective, it is important to note that training two large muscle groups, especially the legs, can be extremely challenging. A lower-body workout targeting the hips, thighs, and lower back requires significant physical and mental effort. Therefore, it is crucial to incorporate rest days into your routine to ensure adequate recovery and maintain energy levels for optimal performance.
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Arms and shoulders
Training the arms and shoulders together is a common muscle group combination. Arms are responsible for the supination of the forearm, and flexion and extension of the elbow joint. The shoulder muscles, on the other hand, have a wide range of functions, including abduction, adduction, flexion, extension, and internal and external rotation.
When training the arms and shoulders, it is important to consider the recovery time needed for the muscles. Research suggests that it takes 48 hours for muscles to fully recover after resistance training. Therefore, it is recommended to exercise each muscle group twice per week, with a minimum of two days of rest between workouts.
There are various exercises that can be done to train the arms and shoulders together. One example is the bench press, which targets the chest, triceps, and shoulders. Other exercises that target these muscle groups include push-ups, overhead press, tricep extensions, and bicep curls. For free weight training, it is recommended to start with a weight that can be lifted comfortably for 8 to 12 repetitions, and gradually increase the weight as strength improves.
Additionally, body part training splits can be used to pair the arms and shoulders with other muscle groups. For instance, an agonist-antagonist pairing involves combining chest and back muscles, resulting in relatively little interference between opposing movements. Alternatively, an agonist-agonist pairing involves training the arms and shoulders on the same day, which may lead to increased fatigue and metabolic stress.
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Glutes and abdominals
Training glutes and abdominals together is a great way to strengthen your core and improve your overall stability and balance. This combination of muscle groups is often referred to as the core, which includes the abdominals, back, glutes, and pelvic floor.
By targeting these muscle groups together, you'll be working on your body's front and back parts, promoting strength and muscle growth. A strong core is essential for maintaining proper posture and protecting your back from strain and injury.
Some effective exercises that target both the glutes and abdominals include:
- Planks
- Crunches
- Leg raises
- Squats
- Lunges
- Hip thrusts
- Deadlifts
These exercises are considered compound movements, which help increase muscle size and density. Adding weights to these exercises, such as dumbbells or kettlebells, can further intensify the workout and enhance muscle activation.
It is recommended to incorporate these exercises into your fitness routine two to three times a week, allowing for rest days in between to promote muscle recovery. Additionally, combining these targeted exercises with moderate-intensity cardio and high-intensity interval training (HIIT) can help burn fat and improve cardiovascular health.
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Frequently asked questions
Grouping muscles together in a workout can help streamline your training sessions and make the most of your time in the gym. It can also help you achieve your fitness goals more effectively.
It is recommended to train each muscle group at least once a week to maintain your current strength levels. If you want to improve your strength or build muscle, you should train a muscle at least twice a week, with 24 hours of rest between training the same muscle group.
There is no one-size-fits-all approach to pairing muscle groups, as it depends on your specific goals and preferences. However, some common pairings include chest and triceps, back and biceps, shoulders and legs, and abs and shoulders.
