It’s a good idea to have a partner spot you in case you get stuck. Bench press: You can use a barbell or dumbbells.Here’s an example of some exercises you can perform to target each muscle group.
You don’t necessarily need a separate exercise for each muscle group.
Day 3: biceps, back, abdominals, traps, lats. Day 2: calves, hamstrings, quadriceps, glutes. Day 1: chest, shoulders, triceps, forearms. Here’s an example of how you could combine muscle groups using the more detailed groups we outlined: If you’ve already been lifting for a while, you may want to be more specific with the muscles you target when building your program. If you’re a beginner, sticking to those six basic muscle groups is enough to build a great workout plan that can help you improve your fitness. If you’re only planning on lifting twice per week, a good way to structure your workouts may be: Here’s one example of how you could combine your muscle groups together using the six basic groups we listed above: For example, if you’re training on a weekly schedule and have one leg day per week, your legs have seven days to recover between sessions. The primary benefit of splitting different muscle groups onto different days is your ability to give each muscle more rest. For instance, you may want to pair your shoulders and arms together since many exercises, such as rows, use both body parts. Many people find it helpful to pair muscle groups that are close together. If you’re training for a sport, you may benefit from emphasizing certain muscle groups frequently used in your sport. If you’re training for general fitness, you can follow a program that balances all the different muscle groups. You may want to experiment with a few different pairings until you find one that works best for you. There’s no right way to group your muscles together. In general, the more joints that bend in an exercise, the more muscle groups you’re using. When designing your program, you may find some exercises fit into more than one category. Other stabilizer muscles need to brace your shoulder and core so you can efficiently lift the weight. However, several other muscles also help your body flex at the elbow including brachialis, which is beneath your biceps, and brachioradialis, which is a large muscle in your forearm. For example, the biceps curl is one of the most common exercises to strengthen the biceps in the front of your upper arm. latissimus dorsi (lats) (under the armpits)įew exercises truly isolate only one muscle group. Some people also divide these muscle groups into more specific categories such as: Many fitness experts often consider these to be the major muscle groups in your body: They make up about 40 percent of your body weight. Skeletal muscles are the muscles that you target in the gym that help your body move. Smooth muscles control involuntary functions like constricting your blood vessels. Cardiac muscles are the muscles that control your heart. 
There are three types of muscles in your body: cardiac, smooth, and skeletal. We’ll also provide you with samples of how you could set up your weekly training schedule.
In this article, we’re going to look at which muscles groups you may want to combine. Working out different body parts on different days gives your muscles more rest between workouts and helps you prevent overtraining. There are many ways to structure a strength training program, but many people find it helpful to pair certain muscle groups together. Department of Health and Human Services recommends strength training two or more times per week for optimal health. Building stronger muscles also raises your metabolic rate and helps you maintain a healthy weight.
Regular strength training improves the health of your bones, muscles, and connective tissue. These types of exercises are important for strengthening your heart and lungs, but a complete training program should also include strength exercises, flexibility training, and balance training. When many people think of working out, they think of aerobic exercises like jogging or biking.
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