Weight training and bodybuilding is great for your health/fitness, but it can be very confusing deciding where to start and how to train. One common question that many beginners ask is “What Muscle Groups Should I Train Together ?” and the success of any weight training program will depend on your ability to pair the right muscles groups together. Remember that after training each muscle group they will need up to 48 hours to recover, so here are three of the most popular ways to effectively train your muscle groups for the best results:
Method 1: Full Body Training Split
Full body training splits are very effective especially for beginners, in fact this was the only way known to train for bodybuilders until steroids entered the scene. If you find it hard to workout 4-5 times a week then this maybe the best method for you.
- Saves Time – Since you’re working out your entire body at once you’ll only need to train for 1 hour at a time, 2-3 times a week.
- More Hypertrophy – You will gain more muscle mass because you’re training every muscle group every other day, meaning protein synthesis will always be heightened since it lasts for up to 48 hours.
- Helps With Fat Loss – Training your whole body with mainly compound movements burn a lot of calories both during the workout and after.
- Can Lead To Overtraining – If the program you follow isn’t structured properly it will lead to overtraining.
- Very Difficult To Work On A Lagging Muscle Group – It can be hard to focus on a lagging muscle group because doing so would increase the amount of time it takes you to fully recover, which negatively affects your future workouts.
Method 2 And 3: Split Routines – Push, Pull And Legs / Training Opposing Muscle Groups
Split routines are probably the most popular way to train and the first method focuses on hitting 1 larger + 2 smaller muscle groups, otherwise known as push, pull and legs. Push day focuses on your shoulders, chest and triceps. Pull day focuses on your back, biceps and abs. Leg day focuses on your hamstrings, quads and calves.
The second method is by training opposing muscle groups and simply put you are working out both the front/back part of one area on your body. For example you would train “chest and back” on one day and your “quads and hamstrings” on another day, these opposing muscles are also known as agonist and antagonists.
- Better Focus/Concentration – It makes it easier to focus on the muscles you’re training since you only have to train a few muscle groups per session, which should lead to better results.
- Can Train Lagging Body Parts – Split routines allow you to do multiple exercises that specializes on one part of a muscle that might be lagging, in order to develop symmetry.
- Lift Heavier Weights – When you’re only training 2-3 muscle groups at a time you can use heavier weights because it’s more manageable.
- Time To Do More Volume – More volume isn’t necessarily better for beginners, but if you’re more advanced more volume means better results and you can only do this by training with split routines to keep the workouts at a reasonable duration.
- Burns Less Calories – Split routines will always burn less calories than a full body workout.
- Muscle And Strength Imbalances – If your training routine isn’t structured properly then it’s very easy to under develop a muscle and overdevelop another leading to strength/muscular imbalances.
- May Not Be Practical For Many – On a split routine you have to train at least 5 days a week and many people just don’t have the time for that.
One of the biggest mistakes that people make is exercising two major muscle groups in the same session. This would take way too much energy and drain out your CNS (nervous system), but by following anyone of the 3 methods introduced above you can effectively build muscle and lose fat as long as you train hard, get enough rest and eat the right foods.
Lastly, if you have anymore questions about training programs then please feel free to leave a comment below about it.