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So why don't we hear much about it? If you're looking to boost your resistance-training routine, you may consider supersets. What are they? We've got the scoop. Online workout programs provide a convenient way to stay active without stepping foot in a gym.
See the online fitness platforms our expert handpicked…. Here's what you need to know. Health Conditions Discover Plan Connect. Muscle groups. Should training reflect the relative dominance or weakness of a body part? Read on for some answers. That said, as different as we all are, we can make some fairly broad statements when it comes to training. I will specifically address shoulder and tricep training because these two muscle groups serve as a great example of how we can combine body parts.
When we first begin training, most of us try to train everything every day. We then quickly realize that we have to break things up in order to maximize the effort we dedicate to each body part without spending 3 hours in the gym.
The most logical approach, in my opinion, is to consider the largest muscle groups of the body chest, back, and legs and schedule the week around those body parts, making sure to not combine them on the same day. Dedicating an entire training day to arms or shoulders is unnecessary for most individuals. Assuming chest and back are being adequately trained, you must consider the fact that both arms and shoulders are subjected to substantial stress.
Back training inevitably places a great deal of stress on the biceps and rear delts, while chest training hits the front and medial delts as well as the triceps. On the same note, you also hit triceps should you elect to do some serious shoulder pressing for delts.
Combining shoulders and triceps training has several advantages. First, when arms and shoulders might be two training days, you can now simply add biceps to your chest or back training and free up a full day for rest or for additional training on a lagging body part.
Hinge forward slightly from your hips and pull your upper arms back so they are parallel to your ribs. Bend and extend your elbows, keeping your upper arms fixed. Dips: Sit on the edge of a workout bench or elevated step riser. Place your hands on the surface under your shoulders, fingers facing your feet. Lift your buttocks so your weight is supported by your hands. Bend and extend your elbows to lower your torso and hips down and up.
Keep your knees bent, or extend the legs for a tougher version. The primary shoulder muscle, the deltoids, has three angles — all of which need working for your training to be comprehensive.
Include at least one exercise for each muscle section. Front Raise: Stand with your feet hip-distance apart and a dumbbell in each hand, arms hanging in front of your thighs.
Keep your arms straight as you raise them up in front of you; pause when you reach chin height, and then lower back down to start.
Shoulder Press: Sit or stand and hold a dumbbell in each hand at your shoulders, elbows bent out and slightly down. Press the weight up overhead and back to the start.
Pike Push-Ups: Get into a Downward-Facing Dog position from yoga with your hands and feet on the floor and your hips hiked toward the ceiling. Bend your elbows to execute a push-up — keeping your hips high — to drive more resistance to the fronts of your shoulders. Reverse Flyes: Lie with your chest and stomach against a workout bench inclined at 45 degrees. Hold a dumbbell in each hand and allow the arms to hang straight down.
Open your arms, keeping them mostly straight but not locked at the elbow, as if you were getting ready to give a big hug. Arc them back together to complete one rep. Variation: Bend the elbows widely as you pull the shoulder blades together for an incline wide row. The above groups of muscles contain sets of individual muscles, which people may choose to further target.
Popular muscles to target include:. Some muscle groups work together to perform certain movements. Others may group muscles due to their location in the body, such as the many muscles in the legs or abs. This is because many exercises that target these muscles involve pushing resistance away from the body. Many workouts targeting these muscles work to pull resistance toward the body.
The legs tend to get their own day for targeted practice. Various workouts will target one or more muscles during the exercise, and a good workout will include exercises to train all areas of the leg. A few strengthening exercises that target other areas of the body will also work out the abs, though some targeted exercises will also do so.
One systematic review found that the difference in muscle mass was modest for those who worked the same muscles more each week. The authors also suggest that people can choose a weekly workout frequency per muscle group based on personal preference.
When first starting with a workout routine to build muscle, it may help to take it slow. This includes both the types of workouts a person does and how long they perform them for. In many cases, when first starting out, it may be best to simply aim for a couple of muscle groups each day and focus on a few simple exercises that target them. This would also vary depending on how many days per week the person plans to work out on. For example, a 2-day workout could include the legs, back, and abdomen on day 1 and the chest, shoulders, and arms on day 2.
Focusing on these groupings when creating a workout routine may help ensure that each group gets both work and rest throughout the week.
As a person becomes more comfortable with working out and their fitness level increases, they may benefit from a more targeted approach.
Many common workouts will already target many of these muscle groups on each given day. For example, the bench press targets the chest, triceps, and shoulders, making it ideal for day 3 of this routine.
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