Today in bodybuilding the prevailing opinion is that during training you can load no more than 2 muscle groups, moreover, one large group, one small. For example: today you train your chest and along with it you train either triceps or biceps. Moreover, in combination, large + small group, the large group is always trained first, and the small group is left for the second half of the training, since it is believed that if the small group is trained first, its fatigue will negatively affect the training of the large muscle group. Moreover, it is not customary to combine two large groups.

Which muscle groups work best together? Where is the truth?

But the truth, as they say, is somewhere nearby. The fact is that the greatest amount of anabolic hormones (testosterone, growth hormone and insulin-like growth factor-1) are released during work with moderate weights and with many sets that consist of 8-12 repetitions. Moreover, a more significant synthesis of these hormones occurs during training of large muscle groups. And when training large + small muscle groups, the effect will extend to the latter. This has been confirmed by numerous studies. For example, two groups of previously untrained men performed exercises: the first worked with biceps, the second - after training their legs with the same biceps. So, in the second group, a much greater release of anabolic hormones was detected.

A common principle among bodybuilders is the “pull-press” training principle, in which the triceps are trained on the same day after the back muscles, and the biceps after the pectoral muscles.

In any case, you need to train large muscle groups first, and there are two reasons:

• Large muscle groups require large amounts of energy
• As was said, when training a large muscle group, the synthesis of hormones is more significant and it will have a positive effect on the small group.

We break down the main muscle groups by day:

- breast;

- legs;

First day We perform basic exercises for the pectoral muscles, with the triceps involved in their training. Therefore, after loading the chest, we “finish off” the triceps. In this order, the small group will receive excellent workload and time for recovery, since on other days neither the chest nor the triceps will participate and will undergo full recovery, which is very important when gaining muscle mass.

Second day– legs and together with them we train the shoulders.

The third day– training the back muscles and, as an additional group, we take the biceps. It, as a flexor, helps in training the back and back when we do biceps training.

Another distribution scheme:

Workout 1.

First we pump our legs, additionally loading the pillars of the back and lower back. Afterwards, if you have any strength left, pump up your biceps.

Workout 2.

Training the pectoral muscles, triceps, anterior deltoids, and abs. When training your chest, your triceps will also be involved. After pumping the front deltas, all that remains is to finish off the triceps.

Workout 3.

The back swings completely, which cannot be trained without using the biceps.

Workout 4.

Shoulders. You also need to remember about the abs and trapezius.

Split example

The workout begins with pumping up the abs.

Monday: upper abdominal muscles, chest + shoulders + triceps brachii;

Wednesday– oblique muscles of the abdomen, back + biceps brachii + forearm;

Friday– lower abs, thighs + buttocks + calf muscles.

Conclusion

There is simply no single correct system. Much depends on the specific person, his characteristics and the time during which recovery occurs.

There are two reasons for a competent combination of muscle groups, 3-4 days to implement such training, and there is only one condition - visiting the training room at least 2-3 times a week, which will guarantee effective and competent training of all muscle groups.

Even the least attentive beginner will easily notice that any bodybuilding training program is not a simple sequence of exercises in the gym. Each exercise has its place and is designed to train a specific muscle or muscle group. In turn, the muscles are either distributed into groups and trained on different days, or the entire body is worked out in one workout. And here many people have questions about which muscles to train together in order to achieve maximum results.

Which muscles should we train together?

Before answering this question, you need to have a clear idea of ​​what the main muscle groups are. Conventionally, 5 main muscle groups can be distinguished:

• legs;
• back;
• breast;
• hands;
• shoulders.

Where are the abs, you ask? The muscles of the abdomen, forearm and lower leg are secondary or auxiliary muscle groups. We first need to focus on the largest muscle groups, such as the legs, back, and also the chest. The muscles of the arms and shoulders, although not large, by default also belong to the main muscle groups, since it is not possible to build a harmonious and proportional figure according to all the canons of bodybuilding without training all muscle groups.

Now let's figure out which muscles to train together. If you are following a training program that involves working all the major muscle groups of the body in one session, then this question is not for you. You just need to follow the correct one in the gym.

Which muscles to train together are most often of interest to those who use, as well as. In this case, there can be many options for combining muscle groups.

As a rule, the classic bodybuilding split scheme involves splitting all muscle groups into 3 training days. At the same time, in each workout one large and one small muscle group is worked out.

For example, in the first workout we do back and biceps, in the second we do chest, triceps and abs, and in the third we do legs and shoulders. This is a classic, but far from the only option for which muscles to train together. Many people prefer this scheme for building a training program 3 times a week:

• chest-biceps;
• back-triceps;
• legs-shoulders.

Pros often prefer to train antagonist muscles together, working the chest and back together in the first workout, quadriceps, hamstrings and calves in the second, and deltoids, biceps and triceps in the third. The abdominal muscles can be trained on any suitable day, but not more than once a week.

The training program depends on the level of the student, his goals, and the characteristics of the muscle structure.

Beginners should focus on improving overall physical performance. Strength, endurance, joint mobility and flexibility are more important for their growth than focusing on “lagging deltoids.” The old school of bodybuilding assumes that a physically weak athlete with insufficiently developed motor skills will not be able to build muscle with natural training.

The stages of training a beginner can be represented as:

• Technique development;
• Gaining muscle mass;
• Burning excess fat.

In a fancy fitness center, the trainer will convince the client that he is doing exactly what he came for. He will tell a girl that she will lose weight from box squats and light weight rows, and a skinny guy that he will gain weight from paused push-ups and pull-ups. But the truth is that until the primary motor skill is acquired, the whole body will have to be developed in every training session.

When can you consider yourself “experienced”? The answer to this question varies from person to person. For the purposes of building a split, it is worth switching to training individual muscle groups on different days, when the technique of basic exercises is formed, a person will begin to move without thinking. There is also a subjective criterion - 3 months pass from the start of classes.

In the practice of coaching, the reference point is precisely the 3-4 month cycle. If the client attends classes without skipping, by this time his muscles, ligaments and central nervous system are ready to undergo a classic split.

Training frequency and planning

Many people can only visit the gym twice a week. In this case, it is first recommended to do 2 workouts for the whole body, with a different set of exercises:

The first is knee-dominant (squat, leg press, lunges) leg exercises, upper body presses, and core training.

Second – pelvic-dominant leg exercises(rows and bent-overs with a barbell), rows for the back (in a bent-over position, and if possible, a classic deadlift), and biceps exercises.

After 2-3 months have passed, and the weight limit has been reached, you can switch to a split based on the “top-bottom” principle. What you don't need to do is give up working your leg muscles. Some people stop lifting their legs so they can spend more time on their chest and back, but this is wrong. The legs are a powerful support in the press, and the most important lever for lifting the weight. Their insufficient development can cause injury both at home and in the gym. There is also a theory that it is difficult to create an anabolic background in the body if you do not do basic exercises.

When visiting the gym for three days, they usually alternate workouts 1 and 2 in the fullbody version, without reference to the week. As time passes, they switch to one of the classic splits:

• Chest-triceps, back-biceps, legs-deltoids, abs in every workout;
• Chest-biceps, back-triceps, legs-deltoids, abs.

In bodybuilding, it is customary to consider muscle groups that do not grow well as weaknesses. And in strength sports there are deficiencies in the motor pattern (habits) and structural features of the body that do not allow for adequate technique.

Example: an athlete has long legs, hips, a narrow pelvis, and long arms. Her goal is to tone up her butt while maintaining a low body fat percentage. From the point of view of strength work, it will be more difficult for her to arrange the squat technique so that the full amplitude of the work is achieved. From a bodybuilding point of view, her buttocks can either lag behind or respond normally, because there are many other exercises besides the squat.

When creating a split for a beginner, it is assumed that he has weak motor skills, and not “lagging muscles.” Therefore, in some cases, there may be 3 squats per week, with 1 deadlift, and pumping the back every day.

Advanced athletes should work on lagging muscle groups first. Doing “specialization”, that is, including pumping up some groups 2 times a week in the training plan, makes sense with an adequate daily routine, good recovery, and developed motor skills.

Ideally, training should occur at the peak of supercompensation. It occurs 36-72 hours after the main strength work. It is advisable for a beginner to train the whole body every other day because he does not use high weights in his exercises, which can significantly affect the condition of the musculoskeletal system. In this training, each major muscle group is pumped with two, maximum three exercises. The volume does not exceed 6-12 working approaches per group.

More advanced clients may want to train a muscle group once a week as they perform a larger volume of work. They usually perform up to 5 exercises, some more.

Types of combination

Exercises in the training program can be combined:

• Fullbody – working out the whole body;
• Split – muscle group on a training day;
• Skill development - training is built around an exercise and the auxiliary movements necessary for adequate strength in it.

Important: the latter approach is justified from the point of view of biomechanics more than bodybuilding splits; Western training organizations (NASM, ISSA) proceed from the fact that the trainer will work on skills with the fitness client.

There is nothing wrong with splits either; they are great for gaining muscle mass and building an athletic body. To unlock your potential, it is necessary to take into account the individual characteristics of recovery.

Fullbody

There are several options for working out the whole body:

• Learning basic exercises. Take a squat or deadlift, and add a bench or standing press, a simple or Australian pull-up, and some light shoulder swings and biceps curls. Exercises alternate by day, an adequate breakdown was discussed above;
• Strengthening the muscles and ligaments of a person with “motor problems”. At each training session, a person performs the same set of exercises in the machines. Typically these are leg presses, hyperextensions, chest and shoulder presses, cable pull-downs or gravitron pull-ups, seated rows, and abdominal exercises;
• Fullbody with an “emphasis” on future CrossFit or functional all-around activities. In addition to studying the squat and deadlift, cardiovascular training consisting of high-repetition squats, sprinting, etc. is added.

Fullbody training alternates between a training day and a rest day.

Top-bottom split

Top one day, bottom one day training is typical of American bodybuilding and powerlifting. Entire methodological systems have grown up around them, for example, Brandon Lilly’s “Cube”.

Brandon Lilly - creator of the Cube system

Their advantages:

• They work well if you need mass and strength;
• Allows you to develop the necessary skills for any sport;
• Do not put too much stress on joints and ligaments;
• Suitable for men and women.

For a natural athlete, this option has almost no downsides. But in professional bodybuilding it often does not give the desired result, since there is simply no time to develop individual small muscle groups.

3-Day Leg Press-Draw Split

A leg press-pull split usually looks like this:

Day 1– bench press, exercises for triceps, anterior deltoid, and middle deltoid;

Day 2– deadlift, or bent-over row, working the back, biceps, rear deltas;

Day 3– squatting and leg training

You can do shoulder exercises on leg day if you don’t have the strength to add them to your plan in other workouts, or they fall behind. This option is convenient for most exercisers, as it involves visiting the gym 3 times a week.

Four day split

This scheme is for those who want to pump their arms on a separate day, and see the meaning in this. Typically the breakdown is like this:

Day 1– chest and middle delta;

Day 2– back and rear delta;

Day 3– legs and anterior delta;

Day 4– biceps and triceps (they are antagonists, this is what gave the split its name)

A suitable option for more advanced athletes who feel that their arms are lagging behind.

Five day split

A five-day split is for advanced athletes whose level is close to professional. People who are losing weight often train in this style, simply because it motivates them to go to the gym every day and spend more calories.

Day 1- legs, front surface of the thighs;

Day 2- chest and triceps;

Day 3- back and biceps;

Day 4- legs, back of thighs;

Day 5- deltas.

Other options for a five-day split are possible, depending on the lagging muscle groups.

Conclusion

The criteria for constructing a training program are the person’s preparation, his muscle development, goals, and recovery rate. Frequent training is impractical if a person cannot maintain a daily routine and eat right. Most people with regular jobs and responsibilities are fine with a three-day split. But there may be exceptions. There are professional athletes who train only fullbody, and beginners with a five-day split. Those who have doubts about planning can use the services of a trainer, or begin to carefully monitor their condition and implement their characteristics in the program themselves.

Be sure to read about it

What's better: a full-body workout or a specific muscle group? Learn how to create a gym workout program for your goals.

Most experts agree that there is no optimal training program that would suit everyone. If anyone claims otherwise, ignore such an opinion. You need to organize your classes in such a way that you get enough rest and do not overtrain.

There are advantages and disadvantages to both the split program (training for individual muscle groups) and working out all the muscles in one workout (full-body). It all depends on your goals.

Benefits of training all muscle groups

Such training is useful for athletes who want to become stronger and are not particularly interested in gaining muscle mass, as well as those who are at the stage of “drying” their body. When you train all your muscles at once by lifting heavy weights, you get a greater incentive to grow.

More productive time in the gym

Not everyone can find the time to go to the gym three or more times a week. Training all muscle groups at once will reduce the time you spend in the gym, but do not forget about the load on priority muscle groups. These workouts combine upper and lower body work, which will increase response to training.

Hormonal response to strength training

Full-body workouts work more muscle groups, which increases the production of testosterone, growth hormone and insulin-like growth factor. This will enhance muscle growth and fat burning.

Enhanced weight loss and fat burning

Intense workouts for all muscles will make you work up a sweat in the gym. Circuit training, low rest intervals and compound exercises will engage more muscle groups, increase your heart rate and burn more calories. CrossFit training is built on approximately the same principle.

Benefits of a training program for individual muscle groups (split)

This scheme is perfect if you want to pump up certain muscle groups, increase maximum performance in basic movements, or create a long-term training program. Such workouts are less tiring and ideal for gaining muscle mass.

Strength gains from strength training

Training individual muscle groups (chest, back, legs, etc.) takes more time, but will help you achieve your goals. For example, if you want to deadlift more than 200 kg or bench press 140 kg, then you need to train accordingly.

If you weigh 70 kg, and your one-time bench press maximum does not exceed 100 kg, then full-body training 3 times a week is definitely not suitable for you. Heavy basic work on targeted muscle groups is suitable for you.

Just be careful not to overwork some muscles more than others, as this will lead to imbalance.

Muscle gain

During there is little benefit from doing workouts for all muscle groups. Not that it won't work, but it's better to focus on individual muscle groups. We also allow the option of training the top and bottom on different days. The advantage of the split program is that you can alternate the load, you don’t need to train until you drop every day. This is important for progress. This is the basis of periodization.

Useful article:

Less fatigue from strength training

If your training program is structured correctly, split training will be less taxing since you're focusing on only one or at most two muscle groups.

Full-body workouts consume more calories, which gradually wears out the body, which will harm your training process.

This doesn't mean you'll be full of energy after an intense leg workout. But you will significantly reduce the risk of overtraining your body, since your legs will have time to recover.

Learn how to properly combine and train multiple muscle groups for maximum workout results.

All the information in this article will be devoted to training, in which several muscle groups are pumped one after another in one workout. This information on how to correctly combine muscle groups during training will be very useful for beginners and will be an assistant for already experienced gym goers.

With separate training, 1 muscle group is trained in 1 week; if specific muscles lag far behind in development from other areas, then 2 workouts of one muscle group per week are allowed.

Below we will provide various options and diagrams on how to correctly combine muscle groups in training, it all depends on the number of workouts during the week, and the sequence of training muscle groups should be strictly followed.

Types of combinations of muscle groups

Each person is individual, for some, 2 workouts a week are a joy due to lack of time, finances, or simply enough, while others need 5 workouts weekly, so in order for everyone to get the right answer for effective training, various types and schemes are provided combinations of muscle groups.

Add abs at the end of the workout, I won’t include them in the diagrams below, but remember that you can’t go anywhere without them.

To achieve maximum training results, take note of the correct order of execution and a detailed description of all exercises for all muscle groups supported by videos: