By stufflovely
Fact Checked
Evidence Based
Deciding which muscle groups to train together can be confusing.
Most people say chest and triceps should be trained together, since they’re both involved in bench and overhead pressing.
Others say you should train biceps with chest because your arms will still be fresh after benching, so you might as well train them together.
Arnold was known for training his chest and back together, and if that was good enough for The Oak, then it should probably work for you, no?
Other people still say that you shouldn’t program your workouts around individual muscle groups at all, but should simply focus on doing a lot of heavy squatting, deadlifting, and bench pressing or full-body training.
So, how are you supposed to put all of this into an effective training plan that you enjoy?
Well, I have good news for you:
There is no “best” way to combine muscle groups together in your training. So long as you understand a few basic principles, there are many ways to combine them into workouts that not only work, but that you enjoy and can stick to.
Body-part “bro” splits, push pull legs, and upper/lower routines can all work equally well, and which one you use really depends on how many times per week you want to train, how many years you’ve been training, and what muscle groups you want to work on most.
And we’re going to break it all down in this podcast.
By the end, you’re going to know which muscle groups to train together and why, the best exercises for each, and how to create a workout routine that’s guaranteed to deliver results.
Let’s begin.
Oh and if you like this episode and want to get notified when a new one goes live, head on over to Spotify, iTunes, Stitcher, YouTube, Soundcloud, Podbean, or Google Play and subscribe.
Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!
Timestamps:
7:24 – What is a major muscle group?
8:06 – Chest training
10:39 – Back training
18:20 – Arms training
30:16 – Shoulders training
35:40 – Legs training
50:47 – Core training
Mentioned on The Show:
What did you think of this episode? Have anything else to share? Let me know in the comments below!
+ Scientific References
- Gollnick PD, Sjödin B, Karlsson J, Jansson E, Saltin B. Human soleus muscle: A comparison of fiber composition and enzyme activities with other leg muscles. Pflügers Arch Eur J Physiol. 1974;348(3):247-255. doi:10.1007/BF00587415
- Brad J. Schoenfield. The mechanisms of muscle hipertrophy and their applicantion to resistence trainning. J Strength Cond Res 2010 Natl Strength Cond Assoc. 2010;24(10):2857-2872. https://www.ncbi.nlm.nih.gov/pubmed/20847704. Accessed October 11, 2019.
- Wernbom M, Augustsson J, Thomeé R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sport Med. 2007;37(3):225-264. doi:10.2165/00007256-200737030-00004
- McLester JR, Bishop PA, Smith J, et al. A series of studies–a practical protocol for testing muscular endurance recovery. J strength Cond Res. 2003;17(2):259-273. http://www.ncbi.nlm.nih.gov/pubmed/12741861. Accessed October 11, 2019.
- Bishop PA, Jones E, Woods AK. Recovery from training: a brief review: brief review. J strength Cond Res. 2008;22(3):1015-1024. doi:10.1519/JSC.0b013e31816eb518
- Yavuz HU, Erdağ D, Amca AM, Aritan S. Kinematic and EMG activities during front and back squat variations in maximum loads. J Sports Sci. 2015;33(10):1058-1066. doi:10.1080/02640414.2014.984240
- Arendt E, Dick R. Knee Injury Patterns Among Men and Women in Collegiate Basketball and Soccer. Am J Sports Med. 1995;23(6):694-701. doi:10.1177/036354659502300611
- Holcomb WR, Rubley MD, Lee HJ, Guadagnoli MA. Effect of hamstring-emphasized resistance training on hamstring:quadriceps strength ratios. J Strength Cond Res. 2007;21(1):41-47. doi:10.1519/R-18795.1
- Grob K, Ackland T, Kuster MS, Manestar M, Filgueira L. A newly discovered muscle: The tensor of the vastus intermedius. Clin Anat. 2016;29(2):256-263. doi:10.1002/ca.22680
- Trebs AA, Brandenburg JP, Pitney WA. An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. J strength Cond Res. 2010;24(7):1925-1930. doi:10.1519/JSC.0b013e3181ddfae7
- Arendt E, Dick R. Knee Injury Patterns Among Men and Women in Collegiate Basketball and Soccer. Am J Sports Med. 1995;23(6):694-701. doi:10.1177/036354659502300611
- Serrano JA. Effects of Resistance Training Frequency on muscle strength, activity and mass during 24- weeks intervention in the elderly. 2016:1-87. doi:10.1007/s40279-016-0543-8
If you enjoyed this podcast, get weekly updates. It’s free.
Sending…
Great! You’re subscribed.
100% Privacy. We don’t rent or share our email lists.
You May Also Like
Our Most Popular Evidence-Based Articles
Our 100% “It’s-On-Us” Money-Back Guarantee
No matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:
If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free!
Okay, we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters.
So, if you live in the United States, your order ships free regardless of order size, and if you live anywhere else, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money.
That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.
And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:
If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.
That means you can say “yes” now and decide later. You really have nothing to lose.
Made in USA
Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country.
And if you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.
Lab Tested
Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?
Not ours.
Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the strict purity standards set by the FDA.
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health and that more research is needed.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Science-Backed Ingredients & Doses
Every ingredient in every supplement we offer is backed by peer-reviewed scientific research, and every dose is included at clinically effective levels.
That means everything in our products is based on published scientific studies demonstrating real benefits, not the restrictions of razor-thin production budgets and gluttonous profit margins.
So, while everyone claims to have the best supplements on the market, we can back it up with real science and real numbers.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In
to complete your order.
Your order will be shipped out right away* and your payments will be split up
over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
Meal Plan Waiver
In consideration of being allowed to participate in the activities and programs offered by
M4L, Inc. and to use its nutrition programs and supplement and training advice, in addition to the payment of any fee or charge, I do hereby waive, release and forever discharge and hold harmless M4L, Inc. and its consultants, officers, agents, and employees from any and all responsibility, liability, cost and expenses, including injuries or damages, resulting from my participation in any activities, or my use of any programs designed by M4L, Inc. I do also hereby release M4L, Inc. its consultants, officers, agents and employees from any responsibility or liability for any injury, damage or disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my participation in any activities with M4L, Inc.
I understand that M4L, Inc. and its consultants, officers, agents, and employees are not healthcare professionals. The services I have received from ML4, Inc do not provide or offer and are not a replacement for professional medical evaluation, advice, diagnosis, or treatment (“medical advice”). While ML4, Inc. believes that the information provided through our services and the site is current and reliable, ML4, Inc. cannot and does not make any such guarantee or warranty.
I hereby agree that before using our services, you will consult your physician or other health care provider for medical advice, particularly if you are at risk for problems arising from changes in your diet or lifestyle. The services provided by ML4, Inc. are not intended to be used by minors or individuals with health conditions that makes the kind of changes to diet or lifestyle suggested by our services unsafe or inappropriate. Furthermore, I hereby understand that ML4, Inc. shall have no obligation or responsibility to monitor my health status or health condition or to contact or alert any medical or emergency professional.
I understand and am aware that strength, flexibility, and aerobic exercise, including the use of
equipment are a potentially hazardous activity. I also understand that fitness activities involve a
risk of injury and even death, and that I am voluntarily participating in these activities and using
equipment and machinery with knowledge of the dangers involved. I hereby agree to expressly
assume and accept any and all risks of injury or death related to said fitness activities. In
addition, I certify that I am 18 years of age or older.
I do hereby further declare myself to be physically sound and suffering from no condition,
impairment, disease, infirmity or other illness that would affect nutrient metabolism or prevent
my participation or use of equipment or machinery except as hereinafter stated. I do hereby
acknowledge that M4L, Inc. has recommended to me that I obtain a physician’s approval for my participation in an exercise/fitness activity or in the use of exercise equipment and machinery. I also acknowledge that M4L, Inc. has recommended that I have a yearly or more frequent physical examination and consultation with my physician as to physical activity, exercise and use of exercise and training equipment so that I might have his/her recommendations concerning these fitness activities and equipment use. I acknowledge that I have either had a physical examination and been given my physician’s permission to participate, or that I have decided to participate in activity and use of equipment, machinery, and programs designed by M4L, Inc. without the approval of my physician and do hereby assume all responsibility for my participation and activities, and utilization of equipment and machinery in my activities.
I understand that all diet and training programs, nutrition and supplementation advice, and any and all other forms of information obtained from ML4, Inc. are not meant to treat or manage any health condition. I understand the need to consult with a healthcare provider prior to adjusting current lifestyle or eating habits or beginning any new diet and/or training plan.
In addition, I hereby represent and warrant that I am currently covered by an accident and
health insurance policy. With my purchase of products or services from ML4, Inc., I understand that results of any sort are not guaranteed and agree not to hold M4L, Inc. staff liable for any outcomes or a lack thereof. With my purchase of any ML4, Inc. products or services, I understand that they are only guaranteed to work in software designed for a PC computer such as Microsoft Excel. I understand that I am purchasing having known that beforehand and understand that using any other application besides Microsoft Excel might result in the products not working with 100% functionality.
OUT OF STOCK
Fact Checked
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
