Building a workout routine isn’t exactly a walk in the park. And once you go online, it only gets worse. All it takes is one extra scroll, and you’ll find yourself knee-deep in wild split routines and fitness influencers swearing by their secret method that will make you stronger in just 2 weeks.
Before jumping into sets and reps, take a step back. What are you training for? Bigger muscles? More strength? Better endurance? Setting clear goals from the start might not sound exciting, but it’s fundamental to creating any strength routine.
Once you’ve nailed down your goals, you can move on to reps, rounds, and what you came here for: pairing muscle groups. There’s science behind it, and pairing muscle groups effectively can seriously boost your results. So, let’s break down the best muscle groups to train together.
Best muscle groups to train together
1 – Chest and triceps
They’re a classic combination for a reason, and the reason is that most chest exercises, such as bench presses or push-ups, also recruit your triceps. Pairing them on the same day means you’ll work similar movement patterns, making those sessions more efficient and effective.
2 – Back and biceps
Like chest and triceps, back and biceps pair well because they’re involved in the same pulling movements. Think rows, pull-ups, or lat pulldowns — your biceps are always in on the action when you’re training your back. Deciding to pair them in training means getting the most out of each rep and doubling the effectiveness of the exercises in both muscle groups.
3 – QUADS AND HAMSTRINGS
Some workout splits include two leg days, one focused on the quads and the muscles at the front of the thigh and another dedicated to the glutes and hamstrings. But leg day has a bit of a bad reputation, and many people prefer to train their entire lower body in one session. By targeting both the front (quads) and back (hamstrings) of your legs, exercises like squats and lunges can help you build strength evenly. Train them on the same day, and you’ll be well on your way to balanced lower-body development in just one session.
4 – Shoulders and arms
Isolating your shoulders in a single session is good, but combining that session with other arm exercises is also good. You’ll work on your upper-body volume without overloading any single muscle group.
5 – FULL-BODY
Some days, you don’t need to overthink it. Full-body training is great if you’re short on time or only hit the gym a few times a week. You’ll target multiple muscle groups, boost calorie burn, and keep things simple. And sometimes, simplicity is the key.
Need help? Seek professional guidance
It’s easy to be overwhelmed with all the possibilities when building a workout routine. Whether you’re new to crafting a strength training routine, trying to break through a plateau, or just looking for fresh ideas, you can count on the expertise of our external personal training partners. They’ll assess your fitness level, set realistic goals, build a personalised workout plan tailored to your needs and preferences, and guarantee you’re training the right muscles together.
