The Best Way to Train All 6 Major Muscle Groups

A “muscle group” is exactly what it sounds like—a group of muscles situated close together on your body that perform similar movements. When it comes to ... Wanttofindtheperfectsupplementsforyou?TaketheQuiz Give20%,Get$20 "NoReturnNecessary"Money-BackGuarantee|FreeShipping&Returns|Save20% FreeShipping|100%Money-BackGuarantee"NoReturnNecessary"Money-BackGuarantee|Save20% Help Account Home/Blog/Training/TheBestWaytoTrainAll6MajorMuscleGroups TheBestWaytoTrainAll6MajorMuscleGroups WrittenbyMichaelMatthews andScientificallyReviewedbyDr.BrianGrant FactChecked EvidenceBased BuildingMuscle DefinitiveGuides Training KeyTakeaways Thesixmajormusclegroupsyouwanttotrainarethechest,back,arms,shoulders,legs,andcalves. Youwanttotraineachofthesemusclegroupsatleastonceevery5to7daysformaximummusclegain. Keepreadingtolearnwhichmusclegroupsyoushouldworkouttogetherandthebestexercisesforeachmusclegroup. Decidingwhichmusclegroupstotraintogethercanbeconfusing. Mostpeoplesaychestandtricepsshouldbetrainedtogether,sincethey’rebothinvolvedinbenchandoverheadpressing. Otherssayyoushouldtrainbicepswithchestbecauseyourarmswillstillbefreshafterbenching,soyoumightaswelltrainthemtogether. Arnoldwasknownfortraininghischestandbacktogether,andifthatwasgoodenoughforTheOak,thenitshouldprobablyworkforyou,no? Otherpeoplestillsaythatyoushouldn’tprogramyourworkoutsaroundindividualmusclegroupsatall,butshouldsimplyfocusondoingalotofheavysquatting,deadlifting,andbenchpressingorfull-bodytraining. So,howareyousupposedtoputallofthisintoaneffectivetrainingplanthatyouenjoy? Well,Ihavegoodnewsforyou: Thereisno“best”waytocombinemusclegroupstogetherinyourtraining.Solongasyouunderstandafewbasicprinciples,therearemanywaystocombinethemintoworkoutsthatnotonlywork,butthatyouenjoyandcanstickto. Body-part“bro”splits,pushpulllegs,andupper/lowerroutinescanallworkequallywell,andwhichoneyouusereallydependsonhowmanytimesperweekyouwanttotrain,howmanyyearsyou’vebeentraining,andwhatmusclegroupsyouwanttoworkonmost. Andwe’regoingtobreakitalldowninthisarticle. Bytheend,you’regoingtoknowwhichmusclegroupstotraintogetherandwhy,thebestexercisesforeach,andhowtocreateaworkoutroutinethat’sguaranteedtodeliverresults. Let’sbegin. TableofContentsThe6MainMuscleGroupsMajorMuscleGroup#1:ChestMuscleGroup#2:BackMuscleGroup#3:ArmsMuscleGroup#4:ShouldersMuscleGroup#5:LegsMuscleGroup#6:TheCalvesWhatAbouttheCore?TheBestMuscleGroupstoWorkoutTogetherTheLegion5-DayWorkoutRoutineTheLegion4-DayWorkoutRoutineThe3-DayWorkoutRoutineTheBestExercisesforEachMuscleGroupTheBestChestExercisesTheBestBackExercisesTheBestBicepsExercisesTheBestTricepsExercisesTheBestShoulderExercisesTheBestLegExercisesTheBestCalfExercisesTheBestAbExercisesHowtoCorrectMuscleGroupImbalancesTheBottomLineonMuscleGroups The6MainMuscleGroups A“musclegroup”isexactlywhatitsoundslike—agroupofmusclessituatedclosetogetheronyourbodythatperformsimilarmovements. Whenitcomestobuildingmuscle,thesixmainmusclegroupsyoushouldpayattentiontoarethe: Chest Back Arms Shoulders Legs Calves  Categorizingmusclesintounitslikethishelpsusbetterorganizeandprioritizeourtraining. Ifyouwanttobuildabiggerupperbody,forinstance,itdoesn’tmakesensetotrainyourlowerbodyasoften.Yetthat’sexactlywhatyou’llgetifyoufollowmanyfull-bodyworkoutplansorpowerliftingroutines. Read:TheDefinitiveGuidetoFull-BodyWorkoutRoutines  Thatcanworkfineifyou’reonlytrainingtwotothreetimesperweek,butifyouincreaseyourtrainingfrequencyyoucanquicklyendupovertrainedorinjured. Ontheotherhand,manypeoplefocustoomuchontryingtoisolateindividualmuscleslikethebiceps. Everyexerciseusesavarietyofsurroundingmuscles,sothereisn’tmuchpointintryingtoonlygrowasinglemuscle.Rather,youshouldlookatthemasunits,ormusclegroups. What’smore,thissingle-mindedfocusontrainingonemuscleoftenresultsinmuscleimbalanceswherecertainmusclesaredisproportionatelylargerthanothers.Thisisvisuallyunappealingandcansetyouupforanincreasedriskofinjuries. Instead,youwanttotrainallofsixofyourmajormusclegroupssothatyouhaveasymmetrical,healthy,“aesthetic”physique. Themainmusclegroupsyouwanttotrainarethe...  Chest Back Arms Shoulders Legs Calves Somepeoplegetevenmoregranularanddividethebodyupintosmallermusclegroupslikethe...  Upperpecs Lowerpecs Lats Traps Spinalerectors Obliques Abs Biceps Triceps Forearms Front,side,andreardelts Quadriceps Hamstrings Glutes Calves ...butthislevelofprecisionisn’tnecessary. Solongasyoutrainthesixmajormusclegroupslistedabove,alloftheseminormusclegroupswillalsobecomewelldeveloped. Figuringouthowtotrainallsixofthesemajormusclegroupsinyourworkoutprogramisn’teasy,though.Youhavetothreadtheneedlebetweentrainingeachmusclegroupenoughtokeepgainingmuscleandstrength,withoutdevelopingmuscleimbalancesorinjuries.  That’swhyIputtogether12weeks’worthoffreeworkoutprogrammingforoptimallytrainingallsixofyourmajormusclegroups.Thisprogramincorporatesallofthescientificprinciplesyou’lllearnaboutinthisarticle,andhashelpedthousandsofmenandwomenlikeyoubuildabodythey’reproudof. Allyouhavetodotogetaccesstothesetrainingplansisenteryouremailaddressintheformbelow.  FindthePerfectSupplementsforYouinJust60Seconds Youdon'tneedsupplementstobuildmuscle,losefat,andgethealthy.Buttherightonescanhelp.Takethisquiztolearnwhichonesarebestforyou. TaketheQuiz MajorMuscleGroup#1:Chest Themainmuscleofthechestisthepectoralismajor,or“pec”major. Here’swhatitlookslike: Thechestmuscle’smainfunctionistobringtheupperarmacrossthebody. Unlikemostothermuscles,though,thefibersofthechestmusclearen’tallalignedinthesamedirection. Asyoucansee,thepecmajorhasmultiple“heads,”orplaceswherethemusclefibersattachtotheskeleton.  There’sasternocostalhead,whichattachesthesternumandribcagetoyourupperarm,andaclavicularhead,whichattachesyourcollarbonetoyourupperarm. Whyisthisimportant?  Well,howamuscleattachestothesurroundingskeletonchangeshowyoushouldtrainit.  Exercisesthatinvolvepushingthearmsinfrontofthechest,liketheflatanddeclinebenchpress,emphasizethelargersternocostalheadofthepecs.  Exercisesthatinvolvemovingthearmsupandawayfromthechest,liketheinclineandreverse-gripbenchpress,emphasizethesmallerclavicularhead. Read:HowtoCreatetheUltimateUpperChestWorkout  Thus,ifyouwanttodevelopafull,proportionate,well-definedchest,youwanttofocusonchestexerciseslikethese:  Flatbarbellbenchpress Inclinebarbellbenchpress Flatdumbbellbenchpress Inclinedumbbellbenchpress Close-gripbenchpress Reverse-gripbenchpress Dips Summary:Thechestmuscleiscomposedoftwosections,or“heads”—thesternocostalandclavicularhead,andyoushoulduseexercisesthattargetbothheadstomaximizemusclegrowth.  MuscleGroup#2:Back Thefourmusclesthatmakeupthebulkoftheback,andthatwewanttofocusondeveloping,arethe... Trapezius Rhomboids Latissimusdorsi Erectorspinae Here’showtheylook: (Theerectorspinaearen’tshownontheabovechart,buttheyarethelowerbackmusclesthatoccupythegrayareaatthebottom.) Thereareafewsmallerbundlesofmusclethatmatteraswell,suchastheteresmajorandminor,andtheinfraspinatus.Youcanseethemhere: Asyoucansee,thelatsattachyourupperarmtoyourbacktoformawinglikeshape.  Read:The8BestExercisesforBuildingBigger&StrongerLats(AsFastAsPossible) Yourtrapsconnectyourspinetoyourshoulderblades.  Read:The10BestExercisesforBuildingBigger&StrongerTraps(AsFastAsPossible) Thespinalerectorsrunparalleltoyourspine,anddoexactlywhatyou’dexpect—keepyourspinestabilizedandupright.  Therhomboidsstabilizeyourshoulderbladesbylinkingthemtoyourspine. Now,here’sthegoalintermsofoverallbackdevelopment: Large,butnotoverdeveloped,trapsthatestablishtheupperback. Widelatsthatextendlowdownthetorso,creatingthatpleasingV-taper. Bulkyrhomboidsthatcreate“valleys”whenflexed. Cleardevelopmentandseparationintheteresmusclesandinfraspinatus. Athick,“Christmastree”structureinthelowerback. Manypeopleneglectdirectlytrainingthismusclegroupbecauseitisn’ta“mirrormuscle.”That’samistake,though,becausedevelopingawide,thick,definedbackisoneofthebestwaystotakeyourphysiquefrom“decent”to“exceptional.” Ifthat’syourgoal,thenyouwanttofocusonbackexerciseslikethese: Barbelldeadlift Sumodeadlift Trap-bardeadlift Latpulldown Seatedcablerow Pullup Chinup Dumbbellrow Sealrow Inotherwords,youwanttofocusoncompoundexercisesthatinvolveeitherverticalorhorizontalpulling. Summary:Yourbackismadeupoffourlargemuscles,andthebestexercisesfortrainingthemallinvolvehorizontalandverticalpulling,suchasthebarbelldeadlift,latpulldown,anddumbbellrow. FindtheBestDietforYouinJust60Seconds Howmanycaloriesshouldyoueat?Whatabout"macros?"Whatfoodsshouldyoueat?Takeour60-secondquiztogetscience-basedanswerstothesequestionsandmore. TaketheQuiz MuscleGroup#3:Arms Thearmsaremadeoffourprimarymuscles: Bicepsbrachii Bicepsbrachialis Triceps Forearms  Thebiceps(or,formally,bicepsbrachii)isatwo-headedmusclethatlookslikethis: Anothermuscleyouneedtoknowaboutisthebicepsbrachialis,whichliesbeneaththebicepsbrachiiandassistsitinflexingattheelbow. Here’showitlooks: Whilethismuscleisn’tnearlyasprominentasthebicepsbrachii,itplaysanimportantroleintheoverallappearanceofyourarms. Whenwelldeveloped,thebrachialislookslikea“knot”inbetweenthebicepsbrachiiandtriceps,anditnoticeablyimpactstheoverallappearanceofthearms. First,itcleanlyseparatesthebicepsandtricepswhenflexed,whichbettershowcaseseach. Second,itpushesthebicepsbrachiiup,givingyouabetter“peak”whenflexing. Here’sapicturethatIthinkillustratesmypoint: Thebiceps’jobistoflexthearm,orbringyourforearmclosertoyourupperarm.Theyalsosupinatetheelbow,whichmeansturningyourhandupwardasifyouwereabouttocatchsomething. Tomaximallystimulatethebiceps,youtypicallywanttokeepyourhandsturnedpalm-uptowardtheceiling.  Thetriceps,ortricepsbrachii,dotheoppositejobofthebiceps,pushingyourforearmawayfromyourupperarm.  Thisiswhattheylooklike: Asyoucansee,thethreeheadscombinetoformthedistinctive“horseshoe”thatcanbecomequitepronounced,whenproperlydeveloped. Here’sashotofMike,showingwhatthislookslike: Whenmostpeoplethinkofarmmuscles,theythinkofthebiceps. Bigbiceps=bigarms...right? Notnecessarily. Ironically,thebicepscontributesubstantiallylesstooverallarmsizethanthetriceps,whichareamuchlargermusclegroup. Youcanseethisclearlyinashotlikethis: Smalltricepsmeansmall,disproportionatearms,regardlessofthesizeofthebiceps. Lastbutnotleastaretheforearms,whicharecomprisedofseveralsmallmuscles:   Forearmsarelikethecalvesofthearms. Theyaren’ttheimmediatefocus,butifthey’reunderdeveloped,it’ssorelyobvious.Ifthey’rewelldeveloped,however,itgreatlyenhancesthewholeappearanceofthelimbs. You’llwanttotrainallofthesemusclestodevelopasetofstandoutarms. Luckily,mostarmexercises(andheavybarbellexercisesingeneral)alsotraintheforearms. So,ifyouwanttodevelopstrong,muscular,proportionatebiceps,triceps,andforearms,youwanttofocusonarmexerciseslikethese...  Barbellcurl Dumbbellcurl EZ-barcurl Skullcrusher Tricepspressdown(withropeormetalhandle) Dips Tricepsoverheadpress(withcableordumbbell) Close-gripbenchpress Chinups Pullups (Asyoucansee,there’sacertaindegreeofoverlapbetweenexercisesfordifferentmusclegroups.Forexample,mostbackexercisesalsotrainthebiceps,andmostchestexercisesalsotrainthetricepsandforearms). Summary:Thearmsaremadeupofthebiceps,triceps,forearmmuscles,andafewothersmallmuscles.Youshouldincludesomedirecttrainingforthebicepsandtriceps,butyougenerallydon’tneedtotraintheforearmsdirectly. MuscleGroup#4:Shoulders Yourshouldersarecomprisedofthreemajormusclesknownasdeltoids,andhere’showtheylook: Thethreeheadsofthedeltoidsarethe: Anteriorhead(front) Lateralhead(middle) Posteriorhead(rear) Thedeltsmainlyworktostabilizenearbymusclegroupslikethepecs,lats,andbiceps.  Thereardeltshelpthelatsandtrapsbringthearmbehindyou,thefrontdeltshelpthepecsbringyourarmsinfrontofyou,andyourlateraldeltshelpthetraps,pecs,andothermusclesaroundyourneckandupperbackraiseyourarmtotheside. Thisisimportant,becausetheangleatwhichyoupressorpullwillchangehowmuchthedeltsaretrainedrelativetoothermuscles.Forexample,anoverheadpresswillusemorelateraldeltthanupperchest,andabarbellrowwillusemorereardeltthanalatpulldown. It’sveryimportanttodevelopallthreeheadsofthismuscle becauseifoneislagging,itwillbepainfullyobvious. Inmostcases,thelateralandposteriordeltoidsneedthemostworkbecausetheanteriordeltoidsdogettrainedtosomedegreeinagoodchestworkout,andnobodyskipschestday.  Chesttrainingdoesn’tadequatelytraintheothertwodeltoidheadsthough,whichiswhyit’sbesttoincludesomeadditionalexercisesthatalsotrainyourlateralandposteriordelts. Ifyouwanttodevelopallthreeheadsofyourdeltoids,youwanttofocusonshoulderexerciseslikethese...  Dumbbellsidedeltraises Dumbbellreardeltraises Barbellrows Dumbbellrows Militarypress Flatbenchpress Inclinebenchpress Summary:Theshouldersaremadeupoftheanterior,lateral,andposteriorheads,andit’simportantyouincludeexercisesinyourprogramthattrainallthreeheadstoachieveabalanced,proportionatelook. SomeNutritionistsChargeHundredsofDollarsforThisDiet"Hack"... ...andit'syoursforfree.Takeour60-secondquizandlearnexactlyhowmanycaloriesyoushouldeat,whatyour"macros"shouldbe,whatfoodsarebestforyou,andmore. TaketheQuiz MuscleGroup#5:Legs Theupperportionofthelegsaremadeupofseveralmajormusclegroups: Thequadriceps Thehamstrings Theglutes Technically,thecalvesarealsopartofthelegs,butsincetheyrequireaverydifferentstyleoftrainingwe’lladdressthoseseparately.  Eachofthesemusclegroupsarebesttrainedbydifferentexercises,andeachhas“specialneeds”ifyou’regoingtoachievemaximaldevelopmentanddefinition. Therearequiteafewdifferentlegmuscles,solet’stakeamomenttodiscussthemseparately. TheQuads Thequadricepsareasetoffourlargemusclesonthefrontofyourlegs: Thevastuslateralis Thevastusmedialis Thevastusintermedius Therectusfemoris (Interestingly,newresearchindicatesthere’safifthmuscleinvolved,somaybeweshouldbetalkingaboutthequintracepsinstead?) Here’showtheylook: Thequadricepsmusclesworktogethertoextendthekneesandflexthehips. Thus,quadricepsexercisesbringthehipfromanextendedtoaflexedposition(bendingthejoint)andbringthekneefromaflexedtoanextendedposition(straighteningthejoint). Whenthequadsarewelldeveloped,theyformthecenterpieceofthelegs. Caseinpoint: Now,manypeoplebelievethatyoucangetallofthequaddevelopmentyouneedfromlotsofheavybacksquatting. Thebacksquatisafantasticexerciseforyourquads(andentirelowerbody),butforoptimalquaddevelopment,youshouldperiodicallydoothersaswell,includingfrontsquatsandlunges. Asyou’llsee,thebestquadsexercisesthatyoucandoaremostlycompoundexercises,andmostlyinvolveusingfreeweights. Ifyouwanttomaximallydevelopyourquads,youwanttofocusonexerciseslikethe...  Barbellbacksquat Barbellfrontsquat Dumbbelllunge Legpress Bulgariansplitsquat TheHamstrings Thehamstringsareagroupofthreemusclesonthebackofyourlegs: Semitendinosus Semimembranosus Bicepsfemoris Here’showtheylook: Thehamstringsworktogethertoflextheknee,aswhenyou’redoingahamstringcurl,andextendthehipsduringexerciseslikethehipthrustanddeadlift. Thebicepsfemorisisalsosplitintotwo“heads”orsections,justlikethebicepsinyourarm. Unlikethebiceps,however,thehamstringstendtobeoneofthemostneglectedmusclesofthelowerbody. Thequadsgetmostoftheattentionbecausethey’relargerandmorevisible,andthiscancreateamuscularimbalancebetweenthefrontandbackofthethighsthatlooksstrangeandmayincreasetheriskofinjury. Manypeoplealsothinkthatsquattingisallyouneedforyourhamstrings,andthisismistaken. Whilethesquatdoesinvolvethehamstrings,thequadsdothelion’sshareofthework.Andthisisespeciallytruewiththetypeofsquattingthatyouoftenseeinthegym(quarter-andhalf-repping). So,agoodruleofthumbistoalwaysincludeexercisesthattargetyourhamstringsinyourlowerbodyworkouts,inadditiontoyourquad-dominantexercises. Ifyouwanttomaximallydevelopyourhamstrings,youwanttofocusonexerciseslikethe...  Barbelldeadlift Sumodeadlift Romaniandeadlift Hamstringcurlmachine Barbellgood-morning Glute-hamraisemachine TheGlutes Thegluteusmuscles,or“glutes,”arecomprisedofthreemusclesthatformyourbutt: Thegluteusmaximus Thegluteusminimus Thegluteusmedius Here’showtheylook: They’reformorethanjustshow,too. Together,theyplayakeyroleinstabilizingyourbodyduringallkindsofmovement,andgeneratingforceinexerciseslikethedeadliftandsquat. Now,ifyou’retrainingyourlowerbodycorrectly,youdon’thavetodoadditionaltrainingforyourglutes. Thatsaid,ifyoufeelyourglutesareaweakpointinyourphysique,orifyoujustwantmaximumbooty,thenyou’llwanttoincludeexercisesthatspecificallytargetthem. Read:The7BestButtExercisesThatWillGiveYouGloriousGlutes Ifyouwanttomaximallydevelopyourglutes,youwanttofocusonexerciseslikethe...  Barbelldeadlift Sumodeadlift Romaniandeadlift Glute-hamraisemachine Barbellhipthrust Dumbbelllunge Barbellsquat Summary:Theupperportionofthelegsaremadeupofthequadriceps,hamstrings,andglutes,andyouwanttoincludeexercisesthattraineachofthesemusclegroupsinyourworkoutroutinetomaximizeyourlegsizeanddefinition. MuscleGroup#6:TheCalves Thecalvesaremadeupoftwopowerfulmuscles: Thegastrocnemius Thesoleus Thegastrocnemiusisthelarge(ornotsomuch)muscleyouseewhenyoulookatyourcalf.Thesoleusisadeepmusclethatliesunderneaththegastrocnemius. Here’showtheylook: Thesetwomusclesworktogethertomanipulatethefootandanklejointandareinvolvedinkneeflexionaswell. Whenitcomestolooks,we’remostconcernedwiththegastrocnemius,butaproperlydevelopedsoleusiscriticalaswellbecauseitsupportsthelargergastrocbothinfunctionandvisualsize. Duetothewaythecalfmusclesareoriented,it’sbesttousedifferentexercisestotraineach. Therearereallyonlytwotypesofexercisesthatyoucandotoeffectivelytrainyourcalves. 1.Calfpressing Ifyou’repressingyourtoesagainstresistance,it’sacalfpress. 2.Calfraising Ifyou’reusingyourcalvestoraiseandloweryourbodyagainstgravity,it’sacalfraise. Andthosebreakdownintoseatedandstandingvariations. Standingcalfpressesandraisesaredonewiththelegsstraightandemphasizethegastrocnemius.  Seatedcalfraisesaredone,well,seatedandwiththelegsbent,whichemphasizesthesoleus. It’simportanttodobothstandingandseatedcalfworkandtoemphasizeyourstandingexercisesifyouwanttogetthemostoutofyourcalfworkouts. Thereasonfordoingbothismakingsurethatyoursoleusisn’tneglectedandthereasonfordoingmorestandingthanseatedworkisyouwanttofocusmostofyoureffortontrainingyourgastrocnemius. Therearen’tthatmanyworthwhilecalfexercisevariationsyoucando,butherearetheonesyouwanttofocuson...  Standingcalfraisemachine Standingbarbellcalfraise Seatedcalfraisemachine Donkeycalfraisemachine Single-legbodyweightcalfraise  Summary:Thecalvesaremadeupofthegastrocnemiusandsoleus,andyouwanttodoacombinationofbothstandingandseatedcalfexercisestotrainbothmuscles. WhatAbouttheCore? The“core,”orthegroupofmusclesaroundyourmidsection,isoftencountedastheseventhmajormusclegroup. It’smadeupoftherectusabdominis,transverseabdominis,andtheinternalandexternalobliques.Thesemusclesallstabilizethespineandhelpwithspinalflexion,bringingyourchestclosertoyourhips. Forthesakeofcompleteness,youcouldcallthe“core”amusclegroup.Inthecontextofbuildingaworkoutplan,though,that’snottypicallynecessary.  Thisisbecauseifyou’retrainingtheothersixmajormusclegroupswithheavycompoundexercises,yourcoreisgettingenoughindirecttrainingthatyoudon’treallyneedaseparateworkoutjustforyourcore. Thisdoesn’tmeanthatdirectcoretrainingisuseless,however. Abandcoreexercisesaren’trequiredtogetasix-pack,buttheycanimproveyourabdominaldefinition.That’swhyyou’llfindalittleabtrainingtackedontotheendofsomeofyourotherworkoutsintheplansbelow. Thatbringsustothenextquestion—howareyousupposedtopairthesemusclegroupstogether? TheBestMuscleGroupstoWorkoutTogether Whenitcomestodecidingwhichmusclegroupstotrainonthesamedayandinthesameworkout,itreallycomesdowntohowquicklyyoucanrecoverfromyourworkouts. Dependingonyoursleep,diet,andtraining,itgenerallytakesabout72to96hoursforyourmusclestofullyrecoverafteraworkout. Researchhasshownthateveninresistance-trained,college-agedmen,fullmusclerecoverycantakeanywherefrom48to96hours. Thisisinlinewithoneofthemostthoroughreviewstodate,whichshowsthattrainingeachmusclegroupevery5to7daystendstobethesweetspotforbuildingmuscle. Thatsaid,justbecauseamuscleisn’tcompletelyrecovereddoesn’tmeanyoucan’tbenefitfromtrainingitagain.  Forexample,thelatestresearchshowsthattrainingamusclegroupclosertotwiceperweekislikelyoptimalformuscleandstrengthgain.What’smore,otherstudiesshowthatasyouinchtowardyourgeneticpotentialformusclegrowth,youmaybenefitfromtrainingeachmusclegroupmoreoftenthanthis.  Read:TheDefinitiveGuidetoFull-BodyWorkoutRoutines Thiskindofhigh-frequencytrainingcanbeanissueifyou’redoingalotofheavy,compoundbarbellexercises,though. Yousee,mostcompoundbarbellexerciseshitmorethanonemusclegroup. Forexample,whenyoubenchpress,yourchestistheprimemover,butyourtricepsandshouldersalsopitchin. Whenyoudeadlift,youmaybefocusedongrowingyourback,butyourhamstringsandglutesalsotakeabeating.  Inotherwords,mostofthebestexercisestrainmorethanonemusclegroupatatime. That’soneofthereasonsheavy,compoundbarbelltrainingissoeffective.  It’salsowhyit’seasytoovertrainifyoudotoomuchfull-bodybarbelltraining.  That’swhythefollowing5-dayworkoutroutineensuresyougetaround80%ofyourweeklysetsfromheavy,compoundweightlifting.Theremaining20%ofyourweeklysetsarefromisolationexercisesthattrainparticularmusclegroupswithoutcausingthesamefatigueyou’dgetfromheavy,compoundexercises. Inotherwords,thisworkoutroutinestrikesagoodbalancebetweenadequatelytrainingeachmusclegroupandprovidingenoughrecoverysoyoucankeepprogressing. Summary:Yougenerallywanttotraineachmajormusclegrouptwiceperweektomaximizestrengthandmusclegain. TheLegion5-DayWorkoutRoutine Day1 Push Day2 Pull&Calves Day3 UpperBody&Core Day4 Legs Day5 UpperBody&Core Thisisoneofthebestalltheworkoutschedulesformaximizingmusclegrowthandstrength. Eachworkouttakesabout45minutes,eachmusclegroupgetsmaximalstimulation,yourmusclesandjointsgetenoughtimetorecover,anditfitsperfectlywithmostpeople’sschedules(MondaythroughFridaywiththeweekendsoff). The5-dayroutinealsogivesyouroomtoaddsomeextrasetsforyourweakpoints. Forinstance,manyguyscomplainaboutlackofchestdevelopmentandthuscanadd3setsofinclinepressingtoday4,whichcanbedonebeforetheshouldertraining. Manywomenarefocusedonimprovingtheirbuttandlegsandthuscanadd3setsofsquatstoday2,doneafterdeadlifts,and3setsofhipthruststoday5,doneafterlegs. Ifyoudon’twanttotrainfivedaysperweek,youhaveafewmoreoptionstomakesureeachmusclegroupgetstheattentionitdeserves. TheLegion4-DayWorkoutRoutine Day1 Push&Core Day2 Pull&Calves Day3 UpperBody&Core Day4 Legs Ifyouaren’treadytocommittofourdaysperweek,youcanstilltraineachmusclegroupinthisthree-dayperweekroutine... The3-DayWorkoutRoutine Day1 Push&Core Day2 Pull&Calves Day3 Legs Thisworkoutroutineisalmostidenticaltoatraditionalpush/pull/legsroutine,exceptwithabitmoreisolationworktobringupstubbornmusclegroupsliketheshoulders. Ifyou’dliketogivetheseroutinesawhirl,justenteryouremailaddressintheformbelowandI’llsendyou12-weeks’worthofworkoutprogramming,includingexactlywhatexercisestodoandhowmanyrepsandsetsyoushoulddoforeachexercise.  GetYourFreeTrainingProgramNow Enteryouremailaddressbelowtoget12weeks’worthof3,4,and5-dayperweekworkoutsfordevelopingeverymusclegroupinyourbody,allexpertlylaidoutinGoogleSheets. Sending... Yourfreestuffisontheway! Lookslikeyou'realreadysubscribed! Nowthatyouknowwhatmusclegroupstotraintogether,let’slookatwhatexercisesyoushouldusetotrainthem. TheBestExercisesforEachMuscleGroup Therearetwoprimarytypesofweightliftingexercises:compoundexercisesandisolationexercises. Compoundexercisesinvolvemultiplemajormusclegroupsandrequirethemostwhole-bodystrengthandeffort.Examplesofcompoundexercisesarethesquat,deadlift,benchpress,andmilitarypress. Isolationexercisesinvolveonemusclegroupandrequiresignificantlylesswhole-bodystrengthandeffort.Examplesofisolationexercisesarethebicepscurl,cableflye,andsidelateralraise. Ifyouwanttobuildmaximummuscleandstrength,youwanttofocusoncompoundexercisesinyourworkoutsfortworeasons: Youtrainmoremusclegroupswitheachrep,makingyourworkoutsmoreefficient. Youcanusemoreweight,whichmeansyoucanexposeyourmusclestogreaterlevelsofmechanicaltension(thekeydriverofmusclegrowth). Isolationexercisescanandshouldbeusedtodevelopsmaller,stubbornmusclesliketheshouldersandarmsandsupportthegrowthoflargermusclegroups,buttheyshouldneverbethefocusofaworkoutroutinefornaturalweightlifters. Justknowingthatisn’tenoughtobuildaneffectiveworkoutroutine,though,becausetherearequiteafewcompoundexercisesyoucoulddoforeachmusclegroup. Whichspecificexercisesarethebestforbuildingeachmusclegroup?Here’sahandylisttakenfromtwoofMike’sbooks,BiggerLeanerStrongerandThinnerLeanerStronger... TheBestChestExercises InclineBarbellBenchPress InclineDumbbellBenchPress FlatBarbellBenchPress FlatDumbbellBenchPress Dip(ChestVariation) Thesearetheexercisesyoumustmasterifyouwanttobuildanimpressivechest.Period. Forgetcablework,dumbbellflyes,push-upvariations,machines,andeveryothertypeofchestexerciseouttherefornow. Theyjustaren’tnearlyaseffectiveastheabovecore,foundation-buildingliftsandareonlyforintermediateandadvancedweightlifterswhohavealreadypaidtheirdueswiththeheavypressingtobuildbig,strongpecs. TheBestBackExercises BarbellDeadlift BarbellRow One-ArmDumbbellRow Pull-Up LatPulldown(FrontandClose-Grip) T-BarRow SeatedCableRow(Wide-andClose-Grip) Chin-Up BarbellShrug Thedeadliftis,byfar,themosteffectivebackexerciseyoucando.Youjustcan’tbeatitforall-arounddevelopmentandstrength,andthat’swhyIrecommendyoudoiteveryweek. Whencombinedwithasmallselectionofotherpullingexerciseslikethelatpulldown,one-armdumbbellrow,andcablerow,youhaveawinningcombinationforbuildinganimpressiveback. Nextupwehaveeveryone’sfavorite—armexercises.You’llwanttoincludeexercisesforbothyourbicepsandtricepsformaximumarmdevelopment. TheBestBicepsExercises BarbellCurl E-ZBarCurl DumbbellCurl HammerCurl Chin-up Shortandsweet.Thisisallyouneedtobuildbigbiceps. TheBestTricepsExercises Close-GripBenchPress SeatedTricepsPress Dip(TricepsVariation) LyingTricepsExtension(“Skullcrusher”) TricepsPushdown Likewithbiceps,youjustdon’tneedmuchvarietyinyourchoicesoftricepsexercisestogetthose“horseshoe”tris. TheBestShoulderExercises SeatedBarbellMilitaryPressorStandingBarbellMilitaryPress SeatedDumbbellPressorArnoldDumbbellPress DumbbellSideLateralRaiseorOne-ArmDumbbellSideLateralRaise RearDeltRaise(Bent-OverorSeated) FacePull BarbellRearDeltRow DumbbellFrontRaise Asyoucansee,I’mafanofpressing.Aswiththechest,youjustcan’tbeatheavypressingfordevelopingyourshoulders.Andasanaturalweightlifter,you’regoingtoneedasmuchhelpasyoucangetinthisdepartment. Ifallyoudoispress,however,you’llfindthatyourmiddleandrearheadsofyourdeltoidsfallbehindindevelopment.Thisiswhyagoodshoulderworkouttrainsallthreeheadsofthemusclebyhavingyoupressaswellasdosideraisesandsomethingforthereardelts. Justlikeanyothermusclegroup,theshoulderscanbenefitfromhigher-repwork,butyouhavetoemphasizetheheavyweightliftingifyouwantthemtogrow. TheBestLegExercises BarbellSquat FrontSquat HackSquat(sled,notbarbell) SingleLegSplitSquat(BarbellorDumbbell) LegPress BarbellLunge(WalkingorInPlace) DumbbellLunge RomanianDeadlift LegCurl(LyingorSeated) Workinglegsisverysimple.Rule#1:Alwaysdosquats.Rule#2:Alwaysdosquats.Rule#3:Yougetthepoint. Thebottomlineisthateverylegworkoutshouldbeginwitheitherthebackorfrontsquat(orsomesquatvariation). TheBestCalfExercises StandingCalfRaise SeatedCalfRaise CalfPressontheLegPress DonkeyCalfRaise Thecalvesrespondparticularlywelltoacombinationoflow-andhigh-reptraining.Thisisprobablybecausethecompositionofthemusclefibersofthecalfmusclescanvarysignificantlyfrompersontoperson. Read:What30StudiesSayAboutYourMuscleFiberTypeandMuscleGrowth Evenifyouweredealtabadhandwhenitcomestocalfgenetics,theywillgrowifyougivethemenoughvolumeandeffort. TheBestAbExercises CableCrunch Captain’sChairLegRaise HangingLegRaise AirBicycle AbWheelRollout Althoughyoudon’tneedtodirectlytrainyourabsifyou’rehappywithyourabdevelopment,it’sworthusingahandfuloftherightabexercisestodevelopyourcoreifyoufeelit’slacking. Ifyouwanttolearnmoreaboutthebestabworkouts,checkoutthisarticle:  Read:TheUltimateAbWorkouts:The5BestAbExercisesforGettingaSixPack  HowtoCorrectMuscleGroupImbalances Afteryourfirstfewmonthsofliftingweights,you’llquicklyrealizecertainpartsofyourbodyrespondfastertostrengthtrainingthanothers.  Forexample,mylegs,calves,andbuttgrewquicklyafterIstartedliftingweights,mychest,triceps,andshouldersgrewslowerbutconsistently,andmybiceps,chest,andbackhavetakentheirsweettimetocatchuptotherestofmymusclegroups.  Inmanycases,muscleimbalanceslikethesewillsimplyworkthemselvesoutovertimeasyougetmoretrainingexperience.Iftheydon’t,though,oryoudon’twanttowaittofindout,it’sworthdoingmorevolume(setsorreps)foryourlaggingmusclegroupsandlessforyourstrongermusclegroups.  Ifyouwanttolearnhowtoprogramyourworkoutstobringupyourweakpointsandmaintainyourstrongpoints,checkoutthisarticle:  TheEasyWaytoFindandFixMuscleImbalances TheBottomLineonMuscleGroups Therearecountlesstheoriesonwhichmusclegroupsyoushouldtrainonthesameday. Theanswer,though,reallyboilsdowntoafewsimpleprinciples: Traineachmusclegroupevery5-7daystoallowforsufficientrecovery. Usethecorrectexercisesfortrainingeachmusclegroup. Combinemusclegroupsthatperformsimilarmovements(likechestandtriceps). Themosttried-and-trueworkoutroutineforaccomplishingallofthosegoals,isthis: Day1:Push(Chest) Day2:Pull&Calves(Back) Day3:UpperBody(Shoulders,Arms) Day4:Legs Day5:UpperBody(Chest,Arms) Ifyoudon’twanttotrainfivedaysperweek,youcanmakethisworkasa3-or4-dayroutine,too. Followthatworkoutplanandeatright,andyou’llhavenotroublebuildingmuscle. What’syourtakeonmusclegroups?Haveanythingelsetoshare?Letmeknowinthecommentsbelow! Lookingforworkoutstoeffectivelytrainallsixmajormusclegroups?Checkoutthesearticles:  The12BestScience-BasedStrengthTrainingProgramsforGainingMuscleandStrength TheDefinitiveGuideonHowtoBuildaWorkoutRoutine  HowtoCreatetheUltimateMuscleBuildingWorkout    +ScientificReferences GollnickPD,SjödinB,KarlssonJ,JanssonE,SaltinB.Humansoleusmuscle:Acomparisonoffibercompositionandenzymeactivitieswithotherlegmuscles.PflügersArchEurJPhysiol.1974;348(3):247-255.doi:10.1007/BF00587415 BradJ.Schoenfield.Themechanismsofmusclehipertrophyandtheirapplicantiontoresistencetrainning.JStrengthCondRes2010NatlStrengthCondAssoc.2010;24(10):2857-2872.https://www.ncbi.nlm.nih.gov/pubmed/20847704.AccessedOctober11,2019. WernbomM,AugustssonJ,ThomeéR.Theinfluenceoffrequency,intensity,volumeandmodeofstrengthtrainingonwholemusclecross-sectionalareainhumans.SportMed.2007;37(3):225-264.doi:10.2165/00007256-200737030-00004 McLesterJR,BishopPA,SmithJ,etal.Aseriesofstudies--apracticalprotocolfortestingmuscularendurancerecovery.JstrengthCondRes.2003;17(2):259-273.http://www.ncbi.nlm.nih.gov/pubmed/12741861.AccessedOctober11,2019. BishopPA,JonesE,WoodsAK.Recoveryfromtraining:abriefreview:briefreview.JstrengthCondRes.2008;22(3):1015-1024.doi:10.1519/JSC.0b013e31816eb518 YavuzHU,ErdağD,AmcaAM,AritanS.KinematicandEMGactivitiesduringfrontandbacksquatvariationsinmaximumloads.JSportsSci.2015;33(10):1058-1066.doi:10.1080/02640414.2014.984240 ArendtE,DickR.KneeInjuryPatternsAmongMenandWomeninCollegiateBasketballandSoccer.AmJSportsMed.1995;23(6):694-701.doi:10.1177/036354659502300611 HolcombWR,RubleyMD,LeeHJ,GuadagnoliMA.Effectofhamstring-emphasizedresistancetrainingonhamstring:quadricepsstrengthratios.JStrengthCondRes.2007;21(1):41-47.doi:10.1519/R-18795.1 GrobK,AcklandT,KusterMS,ManestarM,FilgueiraL.Anewlydiscoveredmuscle:Thetensorofthevastusintermedius.ClinAnat.2016;29(2):256-263.doi:10.1002/ca.22680 TrebsAA,BrandenburgJP,PitneyWA.Anelectromyographyanalysisof3musclessurroundingtheshoulderjointduringtheperformanceofachestpressexerciseatseveralangles.JstrengthCondRes.2010;24(7):1925-1930.doi:10.1519/JSC.0b013e3181ddfae7 ArendtE,DickR.KneeInjuryPatternsAmongMenandWomeninCollegiateBasketballandSoccer.AmJSportsMed.1995;23(6):694-701.doi:10.1177/036354659502300611 SerranoJA.EffectsofResistanceTrainingFrequencyonmusclestrength,activityandmassduring24-weeksinterventionintheelderly.2016:1-87.doi:10.1007/s40279-016-0543-8 LegionFeaturedAuthor MikeMatthews MikeMatthewsisthefounderandCEOofLegionaswellastheauthorofseveralaward-winningfitnessbooks,includingBiggerLeanerStronger,MuscleforLife,andTheShreddedChef. Hissimpleandscience-basedapproachtobuildingmuscle,losingfat,andgettinghealthyhassoldoveramillionbooksandhelpedthousandsofpeoplebuildtheirbestbodiesever,andhisworkhasbeenfeaturedinmanypopularoutletsincludingEsquire,Men’sHealth,Elle,Women’sHealth,Muscle&Strength,andmore,aswellasonFOXandABC. YoucanfindMikeonTwitter,Instagram,YouTube,andFacebook. YouMayAlsoLike Save10% Recharge Post-Workout 1672Reviews $59.99 $53.99 Save20% Pulse Pre-Workout 3105Reviews $44.99 $35.99 Popular Whey+ ProteinPowder 3877Reviews $59.99 FindthePerfectSupplementsforYouinJust60Seconds Fromproteinpowdertopre-workout,fatburners,multivitamins,andmuchmore,we'vegotsomethingforeveryone. TaketheQuiz I'mMikeMatthews.I'mthefounderandCEOofLegion,andmybooks,articles,podcasts,andsupplementshavehelpedthousandsofpeoplebuildtheirbestbodyever.Willyoubenext? Who'sMike? Popular YouDon'tNeedSupplementstoGetFitandHealthy.ButtheRightOnesCanHelp. HowtoDotheOverheadPress:MusclesWorked,Form,andAlternatives ShouldYourKneesGoOverYourToesWhenYouSquat? HowCanYouOptimizeYourHormonesasYouAge? 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