One of the biggest mistakes made by gym goers is training two big muscle groups in the same training session.
Combining leg and back exercises, for example, requires a lot of energy and puts pressure on the nervous system. If you have fully trained the first muscle group during the first round, you won't be capable of doing this again with the same intensity for a different muscle group in the second round. This is because muscle groups do not work on their own. With bench presses, for example, you mainly work on your chest muscles, but at the same time you are working on your shoulders and triceps.
In order to maximise growth, it's best to focus on just one major muscle group each session chest, legs or back. Supplement your workout with exercises that focus on two smaller muscle groups biceps, triceps, hamstrings, calves, abs and shoulders. The perfect combination for each training session to get the most out of your workout and to build serious muscles is presented below. Chin-Ups : Chin-ups provide a shoulder and biceps workout on the same day. Hang from an elevated bar with an underhand, slightly-closer-than-shoulder-width grip.
Allow your legs to hang or have a spotter hold your legs for an easier modification. Use your arms to pull your chin up over the bar and release down. Cable Curls : Stand in front of a pulley column fixed with a straight bar attachment. Set the pulley to the lowest level. Grasp the bar with an underhand grip and bend your elbows to curl the weight up and down. Incline Curls : Sit back on a workout bench set at an incline of 45 to 60 degrees.
With a dumbbell in each hand, allow your arms to hang loosely along your sides. Curl the weight up to your shoulders and back down.
Turn the palm so it faces forward as you curl. The triceps assist in some of the shoulder exercises, particular the push-up and press exercises. To target them most directly, include two to three of these moves deemed among the best by ACE in Triangle Push-Ups: Get into a traditional push-up position, but bring your hands together under your chest to form a triangle shape.
Bend your elbows to push up and down. Overhead Extensions: Stand and hold a dumbbell head with both hands and extend your arms over head. Bend your elbows to lower the weight behind your head; keep your elbows pointed to the ceiling throughout.
Kickbacks: Hold a dumbbell in each hand with your arms hanging alongside your thighs. Hinge forward slightly from your hips and pull your upper arms back so they are parallel to your ribs. Bend and extend your elbows, keeping your upper arms fixed. Today's Top Stories. Matthew Leete Getty Images. Subscribe to Men's Health UK. You may be able to find the same content in another format, or you may be able to find more information, at their web site. This content is imported from YouTube.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano. Anecdotally, this may also help with the mental factor of working out.
Specifically, if a person knows that they will only be engaging one muscle group that day, they may be more likely to give it their all, knowing that they can rest that muscle group in the days to come. There are more than muscles in the body. When it comes to working out, finding ways to group and target major muscles may help make a workout plan simpler.
Some muscle groups make good pairs to work out together. These are generally muscles or muscle groups that work with each other. A person can work these groups one day, then move onto another muscle group the next day. Regarding strength training, there are generally six muscle groups that people train and exercise. These six major muscle groups are:.
The above groups of muscles contain sets of individual muscles, which people may choose to further target. Popular muscles to target include:. Some muscle groups work together to perform certain movements.
Others may group muscles due to their location in the body, such as the many muscles in the legs or abs. This is because many exercises that target these muscles involve pushing resistance away from the body.
Many workouts targeting these muscles work to pull resistance toward the body. The legs tend to get their own day for targeted practice. Various workouts will target one or more muscles during the exercise, and a good workout will include exercises to train all areas of the leg. A few strengthening exercises that target other areas of the body will also work out the abs, though some targeted exercises will also do so.
One systematic review found that the difference in muscle mass was modest for those who worked the same muscles more each week. The authors also suggest that people can choose a weekly workout frequency per muscle group based on personal preference.
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