It is important to plan a workout routine that hits different muscle groups effectively to get the best results.This involves figuring out when to work out what muscle groups.
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Teaming Up Muscle Groups for Better Workouts:
Planning your workouts to decide when to workout what muscle groups, can be like planning a party – you want to invite guests who complement each other! In the gym, this means pairing muscle groups that work together, called synergistic muscles. This can help you get a more efficient workout and improve your results.
Why Teaming Up?
Think of muscles like teammates on a sports team. Some teammates work together naturally, like a pitcher and catcher in baseball. In the gym, exercises that target synergistic muscles are like these teammates. Here’s how working them together can benefit you:
- Double Duty: By combining exercises that target buddies, you can hit more muscles in less time. This is a great time-saver, especially for busy schedules.
- Teamwork Makes the Dream Work: Focusing on how these muscles work together can improve your coordination. Just like a well-oiled machine, your body moves smoother when muscles cooperate.
Examples of Buddy Muscle Workouts:
- Chest and Triceps: When you do a chest press, your chest muscles are the main movers, but your triceps also help extend your arm.
- Back and Biceps: Exercises like rows use your back muscles to pull, while your biceps help bend your elbow and bring your hand towards your shoulder.
Synergistic Muscle Group Workout Plans:
Synergistic muscles are those that work together during exercises. Here are two sample workout plans that can help you decide when to workout what muscle groups by focusing on these partner muscles:
Synergistic Muscle Group Workout Plan 1: Chest & Triceps Tag Team
- Warm-up: 5-10 minutes of light cardio and dynamic stretches (arm circles, shoulder rolls, jumping jacks)
Circuit 1 (3 rounds)
- Push-ups (3 sets of 10-12 repetitions) – Targets chest (primary mover) and triceps (synergist)
- Triceps dips (using a chair or bench) (3 sets of as many repetitions as possible) – Targets triceps (primary mover) and chest (synergist)
Rest: 30 seconds between exercises, 1 minute rest after the circuit
- Cool-down: 5-10 minutes of static stretches (chest stretch, tricep stretch)
Synergistic Muscle Group Workout Plan 2: Back & Biceps Buddies
- Warm-up: 5-10 minutes of light cardio and dynamic stretches (arm circles, torso twists, high knees)
Circuit 1 (3 rounds)
- Rows (using bodyweight or dumbbells) (3 sets of 10-12 repetitions) – Targets back (primary mover) and biceps (synergist)
- Bicep curls (using bodyweight or dumbbells) (3 sets of 10-12 repetitions) – Targets biceps (primary mover) and back (synergist)
Rest: 30 seconds between exercises, 1 minute rest after the circuit
- Cool-down: 5-10 minutes of static stretches (back stretch, bicep stretch)
General Tips:
- Focus on proper form over lifting heavy weights.
- Choose a weight that allows you to maintain good form throughout all repetitions.
- Breathe properly during each exercise. Exhale as you exert force.
- Take rest days when needed.
Complementary Muscle Group Workout
Complementary muscle group workouts involve targeting different muscle groups on different days. This allows for proper rest and recovery while still giving your whole body a workout. Here are two sample workout plans to guide when to workout what muscle groups ,and get you started:
Complementary Muscle Group Workout Plan 1: Upper/Lower Split
This split focuses on your upper body one day and your lower body the next.
Day 1: Upper Body
- Push-ups (3 sets of 10-12 repetitions)
- Rows (3 sets of 10-12 repetitions)
- Overhead press (using bodyweight or dumbbells) (3 sets of 10-12 repetitions)
- Bicep curls (using bodyweight or dumbbells) (3 sets of 10-12 repetitions)
- Tricep extensions (using bodyweight or dumbbells) (3 sets of 10-12 repetitions)
Day 2: Lower Body
- Squats (using bodyweight or dumbbells) (3 sets of 10-12 repetitions)
- Lunges (3 sets of 10-12 repetitions per leg)
- Calf raises (3 sets of 15-20 repetitions)
- Core exercise (like planks or crunches) (3 sets of held for 30-60 seconds)
Complementary Muscle Group Workout Plan 2: Push/Pull Split
This split focuses on pushing exercises (working your chest, shoulders, and triceps) one day and pulling exercises (working your back and biceps) the next.
Day 1: Push
- Push-ups (3 sets of 10-12 repetitions)
- Overhead press (using bodyweight or dumbbells) (3 sets of 10-12 repetitions)
- Dips (using a chair or bench) (3 sets of as many repetitions as possible)
- Triceps extensions (using bodyweight or dumbbells) (3 sets of 10-12 repetitions)
Day 2: Pull
- Rows (3 sets of 10-12 repetitions)
- Pull-ups (assisted or full pull-ups depending on your fitness level) (3 sets of as many repetitions as possible)
- Bicep curls (using bodyweight or dumbbells) (3 sets of 10-12 repetitions)
- Core exercise (like planks or crunches) (3 sets of held for 30-60 seconds)
Warm-up and Cool-down: Before each workout, be sure to warm up with 5-10 minutes of light cardio and dynamic stretches. After your workout, cool down with 5-10 minutes of static stretches.
Rest and Repeat: Take at least one rest day between workouts to allow your muscles to recover. You can repeat these workouts 2-3 times per week.
Remember: These are just sample plans to help you decide when to workout which muscle groups . You can adjust the exercises, sets, reps, and rest times based on your fitness level and goals. It’s always a good idea to consult with a certified trainer, especially when starting a new exercise routine. They can guide you to go for a personalised plan that is safe and effective for you.