When you go to the gym, how do you decide which parts of your body to work on? Do you simply go for the first available piece of equipment and get cracking? It’s time to think of a new strategy to get more bang for your workout buck. Working out two major muscle groups at the same time is a disservice to yourself, as you won’t be able to do resistance training with the same intensity level for both muscle groups. To maximize your muscle mass in multiple parts of the body, you can try hammering one major muscle group per workout session, such as the chest, legs or back.
While many think the “no pain, no gain” strategy means they must always work out as much and as hard as possible, working harder and faster is not the best way to get in shape when working on different muscle groups. It’s also important to make sure you’re doing your exercises correctly to maximize the benefits of your resistance training and minimize the chance of sustaining an injury.
The different muscle groups include:
- Deltoids
- Pectorals
- Biceps
- Triceps
- Hamstrings
- Forearms
- Abdominals
- Quadriceps
- Calves
- Glutes
Which Muscle Groups to Focus on for Gym Sessions
Want to ensure you get the most out of your workouts without the threat of a plateau? Structure your weeks with a 3-day split, meaning you’ll rest for at least one day after completing 3 days. Most experts recommend a 3-day split structured like this, although you may vary it depending on your goals: chest/shoulders/triceps, back/biceps/abs, hamstrings/quads/calves. If that gets confusing, remember the basic rules of not working out the same muscle groups 2 days in a row, and try not to train 2 major muscle groups in one day. For example, you should not do chest and back workouts on the same day or back to back. By doing so, you risk burning yourself out and not being able to give your all to your workout.
Learn more about muscle group training here.
Your routine should be tailored to your goals and ability level. It may be useful to enlist the services of a sports or exercise trainer to ensure you are conducting your workouts safely and efficiently. Remember to always take rest days while you’re training to reap maximum benefits from your training regimen.
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