Major Muscle Groups: Exercises for Each Muscle Group

Deciding what muscle teams to exercise collectively may be complicated.

Some say exercises for muscle teams that perform collectively are finest, citing the favored pairing of chest and triceps as an apparent instance.

Others say exercises for muscle teams that oppose one another make extra sense since this ensures you don’t “carry” fatigue from one train into the following and may prepare tougher because of this. 

Nonetheless others say there’s no such factor because the finest muscle group mixtures to exercise collectively. As an alternative, your resistance coaching exercises ought to revolve round a single train, such because the squat, bench press, or deadlift. 

In fact, all of those stances are fallacious—there aren’t any “finest” muscle teams to exercise collectively. The way you construction your energy coaching program largely depends upon how a lot time it’s important to prepare and the way shortly you get better. 

On this article, you’ll be taught what muscle teams to work collectively primarily based in your preferences, one of the best workouts for every main muscle group, the right way to put this data into observe, and extra. 

What Are the Main Muscle Teams?

1. Chest
2. Back
3. Shoulders
4. Legs
5. Arms
6. Core 

Categorizing the muscle tissues in your physique like this helps you higher set up and prioritize your coaching. It additionally permits you to determine the finest muscle teams to exercise collectively to maximise your progress. 

Main Muscle Group #1: Chest

Main Muscle Group #2: Again

Main Muscle Group #3: Shoulders

Your deltoids, or “shoulder muscle tissues,” have three sections or “heads:” the anterior deltoid (“front delt”), the lateral deltoid (“side delt”), and the posterior deltoid (“rear delt”).

Right here’s how they appear:

Main Muscle Group #4: Legs

The one muscle group within the decrease legs is the calves. 

Right here’s how these muscle tissues look:

Main Muscle Group #5: Arms

Main Muscle Group #6: Core

The Greatest Muscle Teams to Exercise Collectively

The Legion 5-Day Exercise Routine

The next exercise schedule is good for building muscle mass and gaining strength.

It incorporates the right mixture of volume, intensity, and frequency to drive progress whereas nonetheless permitting loads of time for restoration. 

What’s extra, it solely includes coaching on weekdays, and you must be capable to full every session in underneath an hour, so it’s sensible and simple to observe for many.

The one potential downsides are that it calls for a big weekly time dedication and is extra intense than many different routines, which suggests you’ll must focus extra on restoration.

Nevertheless, offered you’ll be able to dedicate the time and handle restoration properly (keep away from extreme fatigue, stress, and harm), this plan will produce wonderful outcomes.

Right here’s the schedule:

• Day 1: Push
• Day 2: Pull & Calves
• Day 3: Higher Physique & Core
• Day 4: Legs
• Day 5: Higher Physique & Core

The Legion 4-Day Exercise Routine

The Legion 3-Day Exercise Routine

The three-day routine is nearly similar to a conventional push pull legs routine, besides with extra isolation work to convey up cussed muscle teams just like the shoulders.

It’s a terrific alternative for beginners who wish to ease into energy coaching, individuals who discover coaching extra usually causes restoration points, or those that are pressed for time:

• Day 1: Push & Core
• Day 2: Pull & Calves
• Day 3: Legs

In case you’d like to offer these routines a whirl, simply enter your e-mail handle within the type under, and I’ll ship you 12 weeks’ value of exercise programming, together with precisely what workouts to do and what number of reps and units you must do for every train. 

Now that you realize what muscle teams to exercise collectively, let’s have a look at what workouts you must use to coach them.

The Greatest Workouts to Exercise Every Muscle Group

Chest Workouts

The 5 Best Chest Workout Routines for Mass & Hypertrophy

Again Workouts

The Best Back Workouts for Mass & Hypertrophy

Shoulder Workouts

For a full shoulder exercise for “3D” delts, try this text:

The Best Shoulder Workouts for Men, According to Science

Leg Workouts

• The Quads: Back squat, front squat, Bulgarian split squat, lunge, leg press, and hack squat.
• The Hamstrings: Deadlift, Romanian deadlift, good morning, leg curl, glute-ham raise, and Nordic hamstring curl.
• The Glutes: Deadlift, again squat, entrance squat, Romanian deadlift, hip thrust, reverse lunge, step-up, Bulgarian cut up squat, and glute bridge.
• The Calves: Seated calf raise, standing calf elevate, leg press calf elevate, and donkey calf elevate.

For a science-based exercise that trains your whole decrease physique, try this text:

The Best Leg Workout Routine for Building Mass & Hypertrophy

Arm Workouts

• Biceps Brachii: Chin-up, pull-up, lat pulldown, dumbbell biceps curl, barbell biceps curl, incline dumbbell curl, and preacher curl.
• Biceps Brachialis: Impartial-grip pull-up and hammer curl.
• Triceps Brachii: Close-grip bench press, dip, JM press, skullcrusher, overhead triceps extension, and triceps pushdown.
• Forearms: Deadlift, Romanian deadlift, barbell row, one-arm dumbbell row, useless hold, plate pinch, and Zottman curl.

For an arm exercise containing all one of the best arm workouts, try this text:

The Best Arm Workouts for Building Mass

Ab Workouts

• Cable Crunch
• Captain’s Chair Leg Elevate
• Ab-wheel Rollout
• Air Bicycle
• Hanging Leg Elevate

To be taught all the pieces you might want to find out about getting six-pack abs, try this text:

How to Actually Get Six Pack Abs

Which Main Muscle Teams to Exercise Collectively: FAQs

FAQ #1: What muscle teams ought to I exercise collectively?

As a normal rule, one of the best methods to arrange your coaching periods are both by the “motion patterns” concerned (i.e., whether or not workouts prepare your “pulling” or “pushing” muscle tissues) or the physique elements or muscle tissues you’re working (i.e., an upper body or leg day).

FAQ #2: What are the 6 muscle teams to coach?

FAQ #3: Ought to I exploit supersets to coach opposing muscle teams?

If you wish to give supersets a strive, discover ways to do them successfully on this article:

The Complete Guide to Superset Workouts