Best muscle groups to work out with: Know the best exercises

Robert Novoski

There are many muscle groups you need to focus on when exercising. Here are some muscle groups that are best to train together.

We have hundreds of muscles in our body that help us in various ways. Some support the cardiovascular system and others allow us to move easily. However, when exercising, we only train certain muscles, because our target is generally to lose weight or tighten our thighs, stomach or other body parts. So, the muscles in the chest area, abdomen, shoulders, arms, legs and back are usually targeted during training. Although many people focus on training one muscle group, people can train two or more muscle groups at once to get the most out of their workout. Additionally, training several muscle groups together can be more beneficial for you. Know which muscle groups to train together for optimal fitness.

The best muscle groups to work out with

When it comes to body weight, muscle cannot be ignored. Our bodies have more than 600 muscles, and combined, they account for about 40 percent of our body weight, according to the US National Cancer Institute. “Smooth, cardiac and skeletal muscles are the three main types of muscles in our body,” says fitness and nutrition expert Aman Puri.

  • Smooth muscles, also known as involuntary muscles, are located in the lining of internal organs and blood vessels and act as transporters of nutrients or chemicals.
  • Cardiac muscle, which is in the walls of the heart, works specifically for heart contraction and blood pumping, supporting the cardiovascular system.
  • Skeletal muscles are voluntary muscles that work with bones, ligaments, and tendons to support body weight and allow movement.
A woman works on muscle groups
Know the best combination of muscle groups. Image source: Freepik

“Most exercises involve skeletal muscles, including upper body muscles such as the chest, biceps, triceps, and deltoids, as well as lower body muscles, including the hamstrings, quadriceps, and glutes,” says the expert. To make exercise easier, training the muscles in the chest, shoulders, arms, stomach, legs and back can help build strength and improve body posture.

Some muscle groups that can be engaged during exercise include:

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  • Chest, shoulders, triceps
  • Legs – glutes, quadriceps, and hamstrings
  • Back and abdominal muscles – rectus abdominis and obliques

“The motive behind targeted muscle training is to benefit specific muscle groups, which helps increase endurance or strength during exercise,” says Puri. Working separate muscle groups also provides more room to increase sets or intensity, thereby reducing the chance of muscle soreness or injury. But make sure not to train your two large muscle groups on the same day. For example, doing leg and back exercises at the same time should be avoided, because they require a lot of energy and put greater stress on the nervous system.

Muscle group training schedule for beginners

Beginners can start with some basic aerobic activities such as walking, running and cycling which are beneficial for the heart muscle. “They can also include strength training such as push-ups, and crunches which are beneficial for skeletal muscles,” says the expert.

  1. Day 1: Upper body strength training (chest, shoulders, triceps)

Do exercises such as incline push-ups with 3 sets of 10 to 12 repetitions.

  • To do incline push-ups, keep your body straight and your head in line with your spine.
  • Let your hands rest on a raised surface. Bend your elbows while lowering your chest toward the elevated surface.

2. Day 2: Core training (Back and abdominal muscles – rectus abdominis and obliques)

Do at least 3 sets of planks, hold for 30 seconds.

  • Do the forearm plank exercise by lowering your body on your forearms, placing your palms straight under your face, and your elbows directly under your shoulders with your legs straight.
  • Lift your body by placing your weight in front of you and slowly lifting your hips up and holding your body for at least 30 seconds.

3. Day 3: Cardio training (Legs – glutes, quads and hamstrings)

As a beginner, it’s best to start slowly and then progress to brisk walking for 30 minutes a day.
After walking for a few weeks, increase your speed and start running.

4. Day 4: Upper body strength training (chest, shoulders, triceps)

Perform overhead tricep extensions with 3 sets of 8-10 reps.

You can do overhead triceps extensions by bending your elbows and lowering your hands while holding dumbbells and moving your hands behind your head.
Move your forearms up and down, keeping your back straight.

5. Day 5: Lower body strength training (Legs – glutes, quads and hamstrings)

You can start lunges with 2 to 3 sets and 10 to 12 repetitions per leg.

    • To perform a lunge, take one step forward with your knees bent 90 degrees outward, keeping your back straight.
    • Switch legs to stand again and repeat.

6. Day 6: Core training (Back and abdominal muscles – rectus abdominis and obliques)

Include bicycle crunches in 3 sets of 10 to 12 repetitions.

  • To do bicycle crunches, lie down with your back straight, locking your hands behind your raised head.
  • Bring one elbow and opposite knee toward your body while extending the other.
  • Repeat the crunch movement, alternating knees and elbows.

Exercises for people in advanced stages

People who already exercise regularly can do the following exercises –

1. Day 1: Upper body strength training (chest, shoulders, triceps)

You can deadlift with 2 to 3 sets of 15 repetitions.

  • To perform a deadlift, take the targeted weight bar off the ground, positioning your feet parallel to shoulder width apart.
  • Bend your body forward, hold the weight bar, move your back straight up, while holding the weight.
  • Slowly lower the weight back down while bending forward.

2. Day 2: Core training (Back and abdominal muscles – rectus abdominis and obliques)

Mountain climbers (2 to 3 sets lasting 30 seconds)

  • Mountain climbers can do this by starting in a plank position, with their hips raised above the ground.
  • Move one knee forward towards your chest with one foot on the floor then switch legs and repeat.

3. Day 3: Cardio training (Legs – glutes, quads and hamstrings)

Do jump squats (3 to 4 sets of 10 to 15 reps).

  • To perform a squat jump, stand up straight with your feet hip-width apart and your hands in front of you.
  • Bend forward with your knees bent, jump into the air then land forward on your feet.
  • Move forward and back in a squat position, repeating reps and sets.

4. Day 4: Core training (Back and abdominal muscles – rectus abdominis and obliques)

Do reverse crunches (2 to 3 sets of 30 second hold).

  • For reverse crunches, lie on your back, raise your knees and thighs to 90 degrees and calves parallel to the floor while holding a weight plate.
  • Move your knees towards your face and hold the position.

5. Day 5: Lower body strength training (Legs – glutes, quads and hamstrings)

You can do barbell lunges (3 sets of 10 to 12 repetitions).

  • To do a barbell lunge, bend forward with one knee bent at 90 degrees.
  • Keep your back straight while holding the weight on your shoulders.
  • Do alternate lunges while changing knees.

6. Day 6: Upper body strength training (chest, shoulders, triceps)

Do dumbbell chest presses (3 sets of 8 to 10 reps)

  • You can do dumbbell chest presses by lying on your back while holding a dumbbell in each hand.
  • Lift it up and lower it again.

You can choose two days each for upper body strengthening, as well as lower body and cardio training, but don’t forget to rest. Rest days depend on your fitness level as well as the intensity of the workout. During a 2003 study published in The Journal of Strength and Conditioning Researchresearchers found that participants needed 72 hours of rest between strength training sessions for full muscle recovery. “Beginners might take a one-day break from training, but those involved in high-intensity interval training might even take a two-day break if training regularly,” says Puri.

When planning an exercise routine, don’t just choose a sport. Make sure you engage the right muscle groups during your workout.

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