Working the right muscle groups at the right time is the best way to see rapid improvements in your fitness. But what muscles can be trained in the same day? This question is often asked by many workout-loving people. Therefore, below, we are going to offer you all the information you need to group your workouts based on the muscle groups you want to train each day. This way you will avoid injuries and unnecessary fatigue, and you will have a training that is much more comfortable and effective.
What muscles should you train together if you are a beginner?
In addition to dedicating the necessary rest time to your muscles after training, you should know that the success of any hypertrophy session depends on the ability to match and combine the complementary muscle groups, which results in the activation of more muscle fibers. Switching from a Banks press to a leg machine can be comfortable, if you are free and close in the gym room. But working the wrong combination of muscles is detrimental to the goal of improving our physical condition, form and vision.
One of the biggest mistakes gym-goers make is exercising two major muscle groups in the same exercise. For example, combining leg and back exercises requires too much energy and is an excessive drain on the nervous system. The reason for this is that muscle groups do not operate individually. A chest exercise, for example, primarily works the pecks but also works the shoulders and triceps at the same time.
To stimulate maximum growth in both muscle groups, we will work one main group of muscles (chest, legs, and back) per workout. And we’ll complete this work by dividing the rest of the session into movements targeting two smaller muscle groups (biceps, triceps, calves, abs, and shoulders).
The perfect combinations of muscle groups to train in the same day
Here’s the perfect combination to build muscle in the best possible way, making sure you get the most out of your workouts. You will surely continue to see improvements at a faster rate. Structure your workouts for the week around this 3-day split principle, resting for at least one day after you’ve completed all three.
Training for 3 days and different muscle groups
Bodybuilding workouts include cardio and resistance training. These help in reducing body fat and increasing muscle mass. Strength training using weights the muscle fiber by putting pressure on certain muscle groups. When performed in conjunction with cardiovascular exercises, it improves muscle definition. Bodybuilding exercises are classified according to target muscle groups. The division into three muscle groups that you can train together that we present can serve as a guide:
Chest, shoulders and triceps
Back, biceps and abs
Tendons, quadriceps and calves
Most fitness trainers, however, focus on particular muscle-building exercises, thus training two or more major muscle groups in the same workout; a tendency that drains the energy of the person who is training and overloads the nervous system.
Muscle groups do not work individually; the smaller muscles support the larger muscles and they all have a foundation for building a strong core. For example, the chest press works your shoulders, triceps, and pecks at the same time. As such, trainers must divide their training sessions to target both small and large muscles in order to stimulate growth in all muscle groups.
A dumbbell chest press and shoulder raise, for example, helps work the chest, shoulders (large muscles), and triceps (small muscles). Now you know which muscle groups you should work together using a 3-day split training plan.
