Have you ever found yourself full of determination and a clear workout plan in your head, only to end up staring blankly at an array of equipment and weights, not sure where to begin? I know I have. Trying to figure out the world of fitness can sometimes feel like attempting to solve a Rubik’s Cube blindfolded.
When it comes to strength training, one of the most frequent questions people have when creating a gym training program is which muscle groups should be trained on the same day.
It’s a question that has perplexed many gym-goers, including myself, for years. But fret not; we’re about to break it down for you in plain language, without any fitness guru jargon or exaggerated claims.
First, let me share a little anecdote from my own fitness journey. Back when I first started hitting the gym, I was like a kid in a candy store, eager to try every machine and exercise in sight. I’d pair up muscle groups without a second thought, thinking I was supercharging my results. Spoiler alert: I wasn’t. I ended up with sore muscles, fatigue, and a lot of confusion.
The truth is, there’s no one-size-fits-all answer to the question of which muscle groups to train together. It depends on your goals, fitness level, and even personal preferences. In this blog, we’ll explore various muscle group pairings and help you decide what works best for you. We’ll keep it realistic, acknowledging that fitness is a journey filled with trial and error.
So, if you’re tired of wandering aimlessly through the gym or wondering if your current workout routine is doing more harm than good, stick around. We’ll help you understand the science behind muscle group pairings and provide practical advice to make your workouts more effective and efficient. No fancy fitness lingo or unrealistic promises here, just straightforward guidance to help you on your fitness journey.
Suggested Muscle Group Splits
- Upper Body And Lower Body
This is a classic split that involves working on upper body muscles on one day and lower body muscles on another day. This approach can be useful for those who are looking to maximize recovery time, as it allows for ample rest for each muscle group between workouts. This type of split is also great for those who have limited time to train, as it can be completed in as little as two days per week.
- Push And Pull
Another popular approach is to group muscle groups based on the movements they perform. In this case, you would group muscle groups involved in pushing movements, such as chest, shoulders, and triceps, and muscle groups involved in pulling movements, such as back, biceps, and forearms. This type of split is great for creating a balanced workout and can improve overall strength and muscle development.
- Antagonistic Muscle Groups
In this approach, you group muscle groups that work opposite each other, such as biceps and triceps or chest and back. Training these muscle groups on the same day allows for a balanced workout and can help prevent muscle imbalances that can lead to injury. This approach can also be useful for maximizing recovery time, as each muscle group can rest while the other is being trained.
- Full Body
If you’re a beginner or someone who has limited time to train, a full-body workout may be the best approach for you. A full-body workout involves working on all major muscle groups in one session. This can be done two or three times per week and can be an effective way to build overall strength and muscle.
Ultimately, the most crucial factor to consider when deciding which muscle groups to train together is to listen to your body. If you’re feeling fatigued or sore, it may be time to take a break or adjust your training schedule. Remember that recovery is just as important as the workout itself, so be sure to give your body the rest it needs to fully recover between workouts.
Stick To A Workout Schedule
No matter which muscle groups you decide to train, the most important thing is to exercise regularly. Consistency is key when it comes to achieving your fitness goals. Whether you’re training your upper body one day and your lower body the next or working on full-body workouts two or three times per week, the key is to stick to a routine and commit to regular exercise. Building a strong, healthy body takes time and effort, and there are no shortcuts. But if you are dedicated to regular exercise and are patient with the process, you will see results over time. So, focus on staying committed to your workouts, no matter which muscle groups you’re targeting, and you’ll be well on your way to achieving your fitness goals.
Here’s a sample training schedule for each of the four muscle group splits we discussed above
Upper body and lower body:
Monday:
- Upper body
- Bench press
- Pull-ups
- Shoulder press
- Bicep curls
- Tricep extensions
Wednesday:
- Lower body
- Squats
- Deadlifts
- Leg press
- Lunges
- Calf raises
Friday:
- Upper body
- Rows
- Dumbbell flyes
- Overhead tricep extensions
- Lateral raises
- Hammer curls
Push and pull
Monday:
- Push
- Bench press
- Shoulder press
- Tricep extensions
- Chest flyes
- Lateral raises
Wednesday:
- Pull
- Pull-ups
- Rows
- Bicep curls
- Hammer curls
- Forearm curls
Friday:
- Push
- Incline bench press
- Dumbbell flyes
- Tricep kickbacks
- Military press
- Front raises
Antagonistic muscle groups:
Monday:
- Chest and back
- Bench press
- Rows
- Chest flyes
- Pull-ups
Wednesday:
- Biceps and triceps
- Bicep curls
- Tricep extensions
- Hammer curls
- Overhead tricep extensions
Friday
- Legs and shoulders
- Squats
- Deadlifts
- Lunges
- Calf raises
- Shoulder press
- Lateral raises
Full body:
Monday, Wednesday, Friday:
- Squats
- Bench press
- Pull-ups
- Rows
- Shoulder press
- Bicep curls
- Tricep extensions
- Leg press
- Lunges
- Calf raises
Note that this is just an example schedule, and you can adjust the exercises, sets, and reps based on your individual needs and goals. It’s also important to give your body adequate time to rest and recover, so be sure to take at least one or two days off each week.
Final Thoughts – Split Your Muscle Group Exercises
There is no one-size-fits-all answer to which muscle groups should be trained together. It’s important to consider your goals, experience level, and recovery time when deciding on a training plan. Whether you choose to split your workouts by upper and lower body, push and pull, antagonistic muscle groups, or opt for a full-body workout, the key is to be consistent and patient in your approach. With dedication and hard work, you can achieve your fitness goals and build a strong, healthy body.
