Which muscles are better trained together

Why is this necessary?

We say «training program», we mean «regular classes 3-4 times a week». Imagine a muscle that is pumped every other day to the limit, hoping to develop it earlier. I don’t know about you, but I’d be mad at you instead of that muscle. Yes, rest is as much part of the training process as direct exercise. In order for the muscle to recover, it takes 3-4 days. In sports, seven muscle groups are distinguished.

Large:

• Back;

• Legs / buttocks;
  • Chest.

Small:

• Biceps;
• Triceps;
• Shoulder;
• Press.

Professional athletes have the luxurious opportunity to devote every day to training only one group. For beginners or simple amateurs, daily engagement in the form of classes will not give a special effect. Believe me, you need strength for more important things. And fitness is just a supplement.
How to compose workouts?

The classic and most common option is a three-day Split system, designed for three strength training sessions per week. This means that as part of the class we are working on a large and small muscle group. At the end of each workout, we devote time to studying the press. Between classes — one or two days off. There are two options for the Split system:
Day 1 chest + triceps chest + biceps

Day 2 Spin + biceps Spin + triceps
Day 3 legs + shoulders legs + shoulders

Training should begin with working out a large group of muscles, and then move on to a small one. The press is better to do at the end, because it is usually involved in almost all popular exercises.

Now let’s consider in detail each of these options.
Option 1

On the first day we work on the pectoral muscles and triceps. Most of the exercises on these groups consist in squeezing, that is, pushing the weight back from itself. Thus, doing exercises on the chest, we mark the triceps quite seriously. And the following exercises become an isolated supplement.

On the second day we devote to pumping the back and biceps. Here, on the contrary, we draw weight to ourselves, and the biceps, as is known, participates in this movement, helping to increase the amplitude. So, after the exercises for the back, we «dokachivaem» biceps.

On the third day, a different principle works. Shoulders do not participate in leg training. But this is the only day we can devote to quality work with deltas without jet lag. Shoulders are a very important muscle group that affects overall strength as well as harmonious appearance. Deltas consist of three bundles, and for quality work on each of them need their own exercises.
Option 2

This is a less common model. Many believe that tiring, and then «finishing» the secondary muscle is the wrong decision. Take, for example, the chest and triceps. These are muscle antagonists. Having tired a small muscle, we are no longer able to properly pump it into isolated exercises. This becomes especially relevant if you spread out 100%.

Our advice: Try both complexes and choose the one that suits you best.
Full body workout

Many professionals consider this model a «cheat» and say that it is only for beginners. But there is something to discuss. For an example, it is not necessary to go far: CrossFit training simply combines all muscle groups. Can someone say that they are weak?

With a skillful approach, you can do a Full Body workout both for the professional and for a simple beginner.

The essence of the idea, in general, is clear: we immediately work on all muscle groups. Therefore, a sufficient amount of testosterone is synthesized in the body, which stimulates growth.

If you engage in a variety of ways, each time use new exercises and their combinations, this gives rise to constant progress, since the adaptation of muscles is almost impossible. But if you constantly engage in any program, on the contrary, the progress of muscle growth slows down, but endurance and strength increase.

But you can distinguish the disadvantages of circular training. First of all, of course, this is increased fatigue. If you do not reconsider your attitude to classes in time, this will result in psychological fatigue or overtraining.

Here, however, as in the rest, it is important to keep reason and not be killed for nothing.