You should train these muscle groups together

You should train these muscle groups together

Regular strength training is one of the best things you can do for your body. You don’t just get a great figure. Bones, metabolism, and all internal organs also benefit. However, there are a few things to keep in mind for success. First, you should know which muscle groups you should train together.

The basics of your strength training

It is sufficient to exercise two or three times a week for 30 to 60 minutes for general fitness. Of course, you can also lift weights or work with your own bodyweight more often. But then you have to plan it carefully so that you don’t get into an overtraining state. There are many different methods of strength training. But here are a few fundamental principles:

  • If you train two or three times a week, you should concentrate on the main muscle groups.
  • Depending on your training goal, you train with 60 to 80 percent of your repetition maximum.
  • If you train two or three times a week, you should concentrate on the main muscle groups.
  • The main muscle groups are the muscles of the chest, back, shoulders, arms, abdomen, and legs.
  • The muscle group being trained usually requires 48 hours of recovery.

These muscle groups belong together during training

Exercise the opposite muscle groups

It is always advisable to train the opposite muscle groups when strength training. Agonist and antagonist. This is the only way to prevent muscular imbalances. Unfortunately, these are very common because many people concentrate more on the biceps than on the triceps. The quadriceps are also often disproportionately more athletic than the hamstrings. The result is an increased susceptibility to injury. In addition, you can’t get the most out of your training. Because everything in the body is somehow connected. One weak point can quickly affect the whole body.

The program for two sessions per week

With two training sessions per week, your focus in training the muscle groups can be as follows:

  • First session: chest and back and abdominals, quadriceps, and hamstrings.
  • Second session: biceps, triceps and shoulders, glutes, and abdominals.

Supersets when you do three sessions per week

Supersets are a very trendy and effective training method. It involves training a muscle group with two different exercises directly, one after the other. This increases blood flow to the muscles under stress. Experts call this floating. This is what your superset training can look like:

  • First training session: bench press and flyes. 3 times 8 to 12 repetitions with 120 seconds rest.
  • Second training session: barbell squats and barbell deadlifts. 3 times 8 to 12 repetitions with 120 seconds rest.
  • Third training session: front and lateral raises. 3 times 8 to 12 repetitions with 120 seconds rest. Planks and side planks. Depending on fitness level 3 x 30 to 60 seconds with 120 seconds rest.
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