The success of any hypertrophic session lies in your ability to combine the right muscle groups, which results in the activation of more muscle fibers.
One of the biggest mistakes people make is training two large muscle groups in one workout.
Big muscle groups are chest, back, and legs.
For example, if you combine back exercises and leg exercises on the same day, you can only get muscle inflammation, because you have overtrained.
If you want your workout to be effective, the proteins you intake need to be evenly distributed to all your muscles.
This means that you need to give bigger muscles more space to grow and you need to combine them with smaller muscle groups. (1)
When you make this or similar mistakes, your body spends a large amount of energy on the first group of muscles, and later, when you train the second group of muscles your body starts to burn proteins.
The result of this can be uneven muscle growth as well as muscle deformities.
Big muscle groups are the muscles of the legs, chest, and back, and you should never combine them.
The small muscle groups include biceps, triceps, neck, shoulder muscles, and similar.
Here you can see examples of workouts depending on how many days you exercise per week.
How to combine muscle groups when you are working out?
- Monday: chest, shoulder, and triceps.
- Tuesday: rest
- Wednesday: back, biceps, core.
- Friday: legs + deadlift
- Saturday and Sunday: rest
4-day work out
- Monday: chest and biceps
- Tuesday: Rest
- Wednesday: back and triceps
- Thursday: Rest
- Friday: Legs and shoulders
- Saturday: Rest
- Sunday: Cardio
Intense workout program
If you can go to the gym almost every day, I recommend a more intense workout that will build your body faster:
- Monday: Shoulders
- Tuesday: Arms (biceps and triceps) and core
- Wednesday: Legs
- Thursday: Back
- Friday: Chest and core:
- Saturday and Sunday: rest or cardio.
Note: You can download my free 7-day workout plan for muscle growth here.
So, what’s the bottom line?
You need to take care of the muscle groups you train on the same day because it matters.
It’s important to combine the right groups of muscles to enable an even number of proteins in your muscles and a proper development of your body. (2)
So, don’t combine the big muscle groups on the same day.
If you want to increase your muscle mass with an advanced 7-day work out program, I suggest you download my free eBook here.
And if you want to speed up the process you should read more about the best natural bodybuilding supplements:
My name is Cliff and I am a personal coach, sports lover, fitness enthusiast and author of MusclesMagician. I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am here to help you build muscles and lose fat faster.