Yoram Yasur: What muscles can be trained in the same day?
Working the right muscle groups at the right time is the best way to see rapid improvements in your fitness. But what muscles can be trained in the same day? Often, many people who love training ask this question. Therefore, below, we are going to offer you all the information you need to group your workouts based on the muscle groups you want to train each day. This way you will avoid injuries and unnecessary fatigue, and you will have a much more comfortable and effective training.
What muscles do you have to train together if you are a beginner?
Yoram Yasur: In addition to dedicating the necessary rest time to your muscles after training, you should know that the success of any hypertrophy session depends on the ability to match and combine the complementary muscle groups, resulting in the activation of more muscle fibers. Switching from a Banks press to a leg machine can be comfortable if you are free and close in the gym room. But working the wrong combination of muscles is detrimental to the goal of improving our state, shape and physical vision.
Yoram Yasur: One of the biggest mistakes’ gym attendees make is exercising two main muscle groups in the same exercise. For example, combining leg and back exercises requires too much energy and is excessive drainage for the nervous system. The reason for this is that the muscle groups do not operate individually. A chest exercise, for example, primarily works the pecs but also works the shoulders and triceps at the same time.
Yoram Yasur: To stimulate maximum growth in both muscle groups, we will work one main group of muscles (chest, legs and back) per workout. And we will complete this work by dividing the rest of the session into movements directed at two smaller groups of muscles (biceps, triceps, calves, abs, and shoulders).
The perfect combinations of muscle groups to train on the same day
Here’s the perfect combination to build muscle in the best possible way, making sure you get the most out of your workouts. Surely you will continue to see improvements at a higher speed. Structure your workouts for the week around this 3-day split principle, resting at least one day after you’ve completed all three.
Training for 3 days and different muscle groups
Bodybuilding workouts include cardio and resistance training. These aid in reducing body fat and increasing muscle mass. Strength training using weights on the muscle fiber putting pressure on certain muscle groups. When performed in conjunction with cardiovascular exercises, it improves muscle definition. Bodybuilding exercises are classified according to the target muscle groups. The division into three muscle groups that you can train together that we present can serve as a guide:
- Chest, shoulders and triceps
- Back, biceps and abs
- Tendons, quadriceps and calves
Most fitness trainers, however, focus on particular bodybuilding exercises, thus training two or more major muscle groups in the same workout; a trend that drains the energy of those who are training and overloads the nervous system.
Yoram Yasur: Muscle groups don’t work individually; the smaller muscles support the larger muscles and they all have a basis for developing a strong core. For example, the chest press works the shoulders, triceps, and pecs at the same time. As such, trainers should divide their training sessions to work both small and large muscles in order to stimulate growth in all muscle groups.
A chest press and dumbbell shoulder lift, for example, helps exercise the chest, shoulders (large muscles), and triceps (small muscles). Now you know which muscle groups you should work together using a 3-day split workout plan.