Muscle Groups to Work Out Together: How to Create a Plan

Muscle groups · calves (lower leg) · hamstrings (back of upper leg) · quadriceps (front of upper leg) · glutes (butt and hips) · biceps (front of upper arms) ... HealthConditionsFeaturedBreastCancerIBDMigraineMultipleSclerosis(MS)RheumatoidArthritisType2DiabetesSponsoredTopicsArticlesAcidRefluxADHDAllergiesAlzheimer's&DementiaBipolarDisorderCancerCrohn'sDiseaseChronicPainCold&FluCOPDDepressionFibromyalgiaHeartDiseaseHighCholesterolHIVHypertensionIPFOsteoarthritisPsoriasisSkinDisordersandCareSTDsDiscoverWellnessTopicsNutritionFitnessSexualHealthMen'sHealthWomen'sHealthMentalHealthSleepOriginalSeriesFreshFoodFastDiagnosisDiariesYou’reNotAlonePresentTenseVideoSeriesYouthinFocusCrackingtheSleepCodeNoMoreSilenceFutureofHealthPlanHealthChallengesMindfulEatingSugarSavvyMoveYourBodyGutHealthMoodFoodsAlignYourSpineFindCarePrimaryCareMentalHealthOB-GYNDermatologistsNeurologistsCardiologistsOrthopedistsLifestyleQuizzesWeightManagementAmIDepressed?AQuizforTeensAreYouaWorkaholic?HowWellDoYouSleep?Tools&ResourcesHealthNewsFindaDietFindHealthySnacksDrugsA-ZHealthA-ZConnectFindYourBezzyCommunityBreastCancerInflammatoryBowelDiseasePsoriaticArthritisMigraineMultipleSclerosisPsoriasisFollowusonsocialmediaShopProductsbyConditionInsomniaStressReliefBackPainNeckPainSleepApneaHotSleepersAllergiesPainReliefProductReviewsVitamins&SupplementsSleepMentalHealthNutritionAt-HomeTestingCBDMen’sHealthWomen’sHealthHealthConditionsDiscoverPlanConnectShopSubscribeFitnessGetMotivatedFindYourMovementLevelUpExercise+ConditionsRestandRecoverExercisewithUsSupportYourJourneyWhatMuscleGroupsAreBesttoWorkOutTogether?MedicallyreviewedbyJakeTipane,CPT—WrittenbyDanielYetmanonMay28,2020MusclegroupsPairingmusclegroupsScheduleTypesofexercisesTargetedexercisesTalkwithaproTakeawayShareonPinterestWhenmanypeoplethinkofworkingout,theythinkofaerobicexerciseslikejoggingorbiking.Thesetypesofexercisesareimportantforstrengtheningyourheartandlungs,butacompletetrainingprogramshouldalsoincludestrengthexercises,flexibilitytraining,andbalancetraining.Regularstrengthtrainingimprovesthehealthofyourbones,muscles,andconnectivetissue.Buildingstrongermusclesalsoraisesyourmetabolicrateandhelpsyoumaintainahealthyweight.TheU.S.DepartmentofHealthandHumanServicesrecommendsstrengthtrainingtwoormoretimesperweekforoptimalhealth.Therearemanywaystostructureastrengthtrainingprogram,butmanypeoplefindithelpfultopaircertainmusclegroupstogether.Workingoutdifferentbodypartsondifferentdaysgivesyourmusclesmorerestbetweenworkoutsandhelpsyoupreventovertraining.Inthisarticle,we’regoingtolookatwhichmusclesgroupsyoumaywanttocombine.We’llalsoprovideyouwithsamplesofhowyoucouldsetupyourweeklytrainingschedule.MusclegroupsTherearethreetypesofmusclesinyourbody:cardiac,smooth,andskeletal.Cardiacmusclesarethemusclesthatcontrolyourheart.Smoothmusclescontrolinvoluntaryfunctionslikeconstrictingyourbloodvessels.Skeletalmusclesarethemusclesthatyoutargetinthegymthathelpyourbodymove.Theymakeupabout40percentofyourbodyweight.Manyfitnessexpertsoftenconsiderthesetobethemajormusclegroupsinyourbody:chestbackarmsabdominalslegsshouldersSomepeoplealsodividethesemusclegroupsintomorespecificcategoriessuchas:calves(lowerleg)hamstrings(backofupperleg)quadriceps(frontofupperleg)glutes(buttandhips)biceps(frontofupperarms)triceps(backofupperarms)forearms(lowerarm)trapezius(traps)(topofshoulders)latissimusdorsi(lats)(underthearmpits)WorkingmultiplemusclesFewexercisestrulyisolateonlyonemusclegroup.Forexample,thebicepscurlisoneofthemostcommonexercisestostrengthenthebicepsinthefrontofyourupperarm.However,severalothermusclesalsohelpyourbodyflexattheelbowincludingbrachialis,whichisbeneathyourbiceps,andbrachioradialis,whichisalargemuscleinyourforearm.Otherstabilizermusclesneedtobraceyourshoulderandcoresoyoucanefficientlylifttheweight.Whendesigningyourprogram,youmayfindsomeexercisesfitintomorethanonecategory.Ingeneral,themorejointsthatbendinanexercise,themoremusclegroupsyou’reusing.Whattopairtogether?There’snorightwaytogroupyourmusclestogether.Youmaywanttoexperimentwithafewdifferentpairingsuntilyoufindonethatworksbestforyou.Ifyou’retrainingforgeneralfitness,youcanfollowaprogramthatbalancesallthedifferentmusclegroups.Ifyou’retrainingforasport,youmaybenefitfromemphasizingcertainmusclegroupsfrequentlyusedinyoursport.Manypeoplefindithelpfultopairmusclegroupsthatareclosetogether.Forinstance,youmaywanttopairyourshouldersandarmstogethersincemanyexercises,suchasrows,usebothbodyparts.Theprimarybenefitofsplittingdifferentmusclegroupsontodifferentdaysisyourabilitytogiveeachmusclemorerest.Forexample,ifyou’retrainingonaweeklyscheduleandhaveonelegdayperweek,yourlegshavesevendaystorecoverbetweensessions.ExamplesforbeginnersHere’soneexampleofhowyoucouldcombineyourmusclegroupstogetherusingthesixbasicgroupswelistedabove:Day1:chestandshouldersDay2:legsDay3:back,abdominals,andarmsIfyou’reonlyplanningonliftingtwiceperweek,agoodwaytostructureyourworkoutsmaybe:Day1:chest,arms,andshouldersDay2:legs,backandabdominalsIfyou’reabeginner,stickingtothosesixbasicmusclegroupsisenoughtobuildagreatworkoutplanthatcanhelpyouimproveyourfitness.ExampleforadvancedliftersIfyou’vealreadybeenliftingforawhile,youmaywanttobemorespecificwiththemusclesyoutargetwhenbuildingyourprogram.Here’sanexampleofhowyoucouldcombinemusclegroupsusingthemoredetailedgroupsweoutlined:Day1:chest,shoulders,triceps,forearmsDay2:calves,hamstrings,quadriceps,glutesDay3:biceps,back,abdominals,traps,latsYoudon’tnecessarilyneedaseparateexerciseforeachmusclegroup.Forexample,squattingusesyour:hamstringsquadricepsglutesbackabdominalsScheduleforworkoutsTheAmericanHeartAssociationrecommendstakingatleasttwodaysbetweenliltingsessionstogiveyourbodytimetorecover.Manypeoplefindtheylikestrengthtrainingthreetimesaweek.Here’sanexampleofhowyoucouldstructureyourweeklyschedule:Monday:armsandshoulderspush-ups:3setsof8repsbicepscurls:3setsof8repsshoulderpress:3setsof10repsbenchdips:2setsof12repslateralraises:3setsof10repsWednesday:legsbarbellbacksquats:3setsof8repsdumbbelllunges:2setsof10repsRomaniandeadlifts:3setsof8repsstep-ups:2setsof12repscalveraises:3setsof12repsFriday:back,chest,andabdominalsdumbbellbenchpress:3setsof8repsdumbbellfly:3setsof8-10repsbicyclecrunches:3setsof20repsone-armdumbbellrows:3setsof8repsdumbbellbent-overrows:3setsof8repscrunches:3setsof20repsTypesofexercisesWhenyouthinkofstrengthtraining,youmaythinkyouneeddumbbellsorbarbells.However,resistancetrainingcomesinmanyformssuchas:resistancebandexercisesmedicineballexercisesbodyweightexercisesfreeweightsmachineexercisesIfyouwanttoincludefreeweighttrainingintoyourprogram,it’sagoodideatosticktoaweightyoucanliftcomfortablyfor12to15repetitions.Asyougetstronger,youcanlowerthenumberofrepsandincreasetheweight.ExercisesthattargetcertainmusclesHere’sanexampleofsomeexercisesyoucanperformtotargeteachmusclegroup.ChestBenchpress:Youcanuseabarbellordumbbells.It’sagoodideatohaveapartnerspotyouincaseyougetstuck.Push-ups:IncreasingthewidthofyourhandsputsanemphasisonyourchestmusclesBandchestpress:Hookabandwithhandlesbehindyouandpushawayfromyourbodyasifyou’repassingabasketball.BackOne-armdumbbellrow:Helpsstrengthenyourupperback,shoulder,andupperarms.Resistancebandpullapart:Holdaresistancebandwithyourhandsshoulder-widthapart.Focusonsqueezingyourshoulderbladestogetherasyoupulltheband.Superman:Tomaketheexerciseharder,youcanholdaweightinyourhandsoveryourhead.ArmsBicepscurls:Ifyoudon’thaveaccesstodumbbells,youcanusesoupcansorotherheavyhouseholdobjects.Tricepsdips:Worksbothyourtricepsandchest.Pull-ups:Pull-upsworkyourupperback,shoulders,core,andarms.AbdominalPlank:Supportyourselfonyourforearmsandtoeswithyourabdominalsandcoreflexed.Bicyclecrunches:Thetwistingmotioninthisexercisehelpstargetthemusclesatthesideofyourcorecalledyourobliques.Hanginglegraises:Youcanstartwithyourkneesat90degreesforaneasiervariationandprogresstostraightlegsastheexercisebecomesmoredifficult.LegsSquat:Youcanperformbodyweightsquats,usedumbbells,orabarbell.Lunges:Therearemanyvariationsofthelungeincludingwalkingdumbbelllunges,reverselunges,andbarbelllunges.Calfraises:Youcanstartwithyourbodyweightandaddweightastheybecomeeasier.ShouldersSeatedshoulderpress:It’sagoodideatohaveapartnerhelpyougettheweightsintoplacetoavoidinjuringyourshoulders.Resistancebandshoulderpress:Youcanstandinthemiddleofalargeresistancebandwithhandlesandpushyourhandstowardtheceiling.Plankwitharmsstraight:Thisexercisehelpsworkyourcore,shoulders,andback.WhentotalkwithaproAlthoughsomepeopleenjoythefreedomofcreatingtheirownworkoutplans,youmayalsofindthatyou’dratherworkwithacertifiedpersonaltraineroranotherfitnessexpert.Apersonaltrainercanshowyouhowtoperformexerciseswithpropertechniquesoyoucansafelydothemonyourownlater.Somepeoplefindhiringapersonaltrainerhelpsthemstaymotivatedandmakesworkingoutmorefun.Atrainercankeepyouaccountableandmakesurethatyou’reworkingatanappropriateintensityforyourcurrentfitnesslevel.ThebottomlineTherearemanywaysyoucanstructureyourweeklyworkouttogetresults.Manypeoplefindithelpfultoseparatetheirstrengthtrainingworkoutsbymusclegrouptogivetheirmusclesmoretimetorecover.It’sagoodideatogiveyourselfatwo-daybreakbetweenstrengthtrainingworkoutstoavoidovertraining.Ifyoudon’thaveaccesstoagym,thereareplentyofgreatstrengthtrainingexercisesyoucandoathomeusinghouseholditems,resistancebands,oryourbodyweight.Beforeeverystrengthtrainingworkout,it’sagoodideatotakeatleast10minutestowarmupandconcentrateongoodtechnique.LastmedicallyreviewedonMay28,20206sourcescollapsedHealthlinehasstrictsourcingguidelinesandreliesonpeer-reviewedstudies,academicresearchinstitutions,andmedicalassociations.Weavoidusingtertiaryreferences.Youcanlearnmoreabouthowweensureourcontentisaccurateandcurrentbyreadingoureditorialpolicy.MayoClinicStaff.(2018).Fitness.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044792NotoRE,&EdensMA.(2020).Pysiology,muscle.ncbi.nlm.nih.gov/books/NBK532258/SoltaniAM,etal.(2012).ThevariationintheabsenceofthepalmarislongusinamultiethnicpopulationoftheUnitedStates:anepidemiologicalstudy.DOI:doi.org/10.1155/2012/282959Strengthandresistancetrainingexercise.(2018).heart.org/en/healthy-living/fitness/fitness-basics/strength-and-resistance-training-exercisePhysicalactivityguidelinesforAmericans.(2015).health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-1/Whatisthestrongestmuscleinthehumanbody?(n.d.).loc.gov/everyday-mysteries/item/what-is-the-strongest-muscle-in-the-human-body/FEEDBACK:MedicallyreviewedbyJakeTipane,CPT—WrittenbyDanielYetmanonMay28,2020ReadthisnextWhatMusclesDoBenchPressesWork?Thebenchpresscanbeaneffectiveexerciseforworkingmusclesinyourupperbody.READMOREWhattoKnowAboutStrengthTrainingwithDropSetsMedicallyreviewedbyJakeTipane,CPTAredropsetsgoingtobuildmusclethewayyouwant?Wetakealook,givetips,andcomparethemtoregularsetsandsupersets.READMOREThe30-MinuteFull-BodyDumbbellWorkoutMedicallyreviewedbyPeggyPletcher,M.S.,R.D.,L.D.,CDEREADMOREWhatMusclesDoMountainClimbersWork?MedicallyreviewedbyJakeTipane,CPTWonderingwhatmusclesmountainclimberswork?We'vegottheanswer,plusbenefitsandvariationsthatmakethismoveworthtrying.READMORETheBestExercisestoTargettheGluteusMediusMedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSSTheglutemusclegroupworkshardtokeepyourhipsandlegsmoving.Trythesegluteusmediusexercisestoactivateeverypartofyourrear.READMOREExercise:ResearchShowsIt’sHowOftenYouDoIt,NotHowMuchExpertssayevensmallamountsofdailyexercisecanbuildupenduranceandmusclestrengthaswellasreducetheriskofinjuriesREADMOREThe6BestFitbitsof2022:WhichIsBestforYou?WrittenbyGraceGallagherFitbit,theiconicfitnesstrackercompany,nowboastsavastnumberofproducts.Herearethe6bestFitbitsof2022.READMOREHow(andWhy)toDoaDumbbellChestFlyMedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSSDumbbellchestfliesmayhelpstrengthenarmandshouldermusclesandopenupthechestmuscles.Learnhowtosafelydothisexerciseonaflatbench…READMOREEverythingYouNeedtoKnowAboutOcclusionTrainingOcclusiontrainingisalsocalledbloodflowrestrictiontraining(BFR).Thebasictechniquecallsforrestrictingthebloodflowtoamusclethat…READMOREStretchingMayHelpSlowCognitiveDeclineasWellasAerobicExerciseNewresearchsuggeststhatstretchingandbalancingexercisesmayalsobeabletohelpslowthespeedofmildcognitivedecline.READMORE