Coaching opposing muscle teams collectively works the back and front a part of an space in your physique on the similar time, which promotes power, stability, and even muscle progress.
As a health skilled, one of the crucial frequent questions folks have once they first begin power coaching is, “What muscle teams do I work out collectively?”
Whether or not you’re simply getting began power coaching otherwise you’ve been within the groove for some time, it’s vital to be educated on getting probably the most out of your exercises. As a substitute of coaching a single muscle group, I like to recommend coaching opposing muscle teams (agonists and antagonists) collectively as a result of they work collectively for lots of the actions we make, and it’s far more environment friendly.
Merely put, you’re working each the entrance and the again of 1 specific space of your physique throughout the similar session. This coaching technique additionally helps you create a plan to focus on totally different areas of your physique on totally different days of the week whereas nonetheless offering obligatory relaxation intervals.
These are 4 of the very best muscle group mixtures to work collectively:
- Exercise #1: Chest and Again
- Exercise #2: Quads and Hamstrings
- Exercise #3: Biceps, Triceps, and Shoulders
- Exercise #4: Glutes and Abdominals
Figuring out what muscle teams to coach collectively will assist construct muscle and promote total power and sculpting! Under, I’ve laid out the very best exercises for coaching a number of muscle teams.
Muscle Group #1: Chest & Again
This opposing muscle teams exercise will goal your chest and again muscle groups to strengthen and tone your higher physique.
Chest & Again Exercise Directions:
- Seize a medium-to-heavy set of dumbbells in a weight that means that you can full the exercise whereas offering a bit of problem (someplace between 8-15 lbs). I usually use 12 lb dumbbells when working my higher physique!
- Full the workouts beneath in a circuit format, performing every workouts for a complete of 45 seconds, adopted by 15 seconds of relaxation.
- The 15 second relaxation interval permits to you catch your breath and prep for the subsequent motion.
1. Chest Fly
The chest fly is a good addition to any power coaching program that targets your chest and shoulder muscle groups.
Easy methods to Carry out a Chest Fly:
- Lie on again with knees bent and ft on the ground and maintain dumbbells straight up over chest.
- With a slight bend within the elbow, slowly open arms extensive out to the facet.
- Squeeze your chest as you deliver the weights again collectively on the prime.
- Repeat for the specified variety of reps.
2. Renegade Row
The renegade row is a compound train that targets your again, shoulder, and core muscle groups concurrently. You’ll really feel your muscle groups burning, and your coronary heart price go up!
Easy methods to Carry out a Renegade Row:
- Start in a full plank with dumbbells in arms, arms prolonged, and toes (kneeling variation is ok if you’re not capable of do a full plank). Interact your abdominals drawing the stomach inward in direction of your backbone.
- Pull the fitting dumbbell up towards proper hip bone conserving the burden near your facet. Slowly return it to the ground and repeat with the left dumbbell.
3. Push-Up
The push-up is the holy grail of power strikes as a result of it targets a number of muscle teams in a single environment friendly train. The chest, aka your pectorals, are the main focus however you additionally use your shoulders, triceps and core.
Easy methods to Carry out a Push-Up:
- Start in a plank place with arms beneath shoulders, legs lengthy behind you, and physique contracted to carry your backbone in a straight line.
- With elbows pointing barely again, bend elbows and slowly start to decrease your physique till you’re simply above the bottom. Preserve your gaze over your fingertips and physique in a straight line.
- As you exhale, tighten your stomach after which push your self again as much as a plank place. That’s one repetition.
4. Reverse Grip Double Arm Rows
The reverse grip double arm row train targets the again muscle groups, which is an often-overlooked muscle group in ladies and can assist enhance your posture.
Easy methods to Carry out a Reverse Grip Double Arm Rows:
- Begin with legs collectively and sit again right into a slight squat partaking stomach. Arms are in entrance of the physique holding dumbbells at hip peak with palms dealing with the ceiling.
- Draw elbows again previous hips gently hugging the facet physique so you are feeling lats and triceps have interaction and return ahead with management.
5. Chest Press
The chest press is a category transfer that targets your chest muscle groups with shoulders and arms being the helper muscle groups.
Easy methods to Carry out a Chest Press:
- Lie on again with knees bent and ft on the ground. Elbows are bent and dumbbells begin at shoulder peak.
- Prolong arms absolutely urgent away out of your chest. Then, slowly decrease to start out place.
6. Overhead Pull
The overhead pull train successfully targets your again muscle groups. In your info, that is my private favourite again train!
Easy methods to Carry out an Overhead Pull:
- Lie on again with knees bent and ft on the ground. Arms are prolonged above the chest to start out. Interact your abdominals.
- Decrease dumbbells previous your head conserving arms principally straight with elbows barely bent.
- Holding abdominals tight, increase dumbbells again to start out. The low again ought to keep agency towards the ground all through.
Repeat this circuit thrice for a whole 20-minute upper-body exercise!
Muscle Group #2: Quads & Hamstring
This opposing muscle group exercise focuses on the quads and hamstrings and it’ll get your legs pumping whereas bettering power, stability, and efficiency.
The purpose of this decrease physique exercise is to focus on the quad and hamstring muscle groups collectively and to seek out fatigue within the decrease half of your physique.
Should you get to the final couple of reps and you’re feeling like you possibly can’t do yet another, that’s precisely the place you need to be. Nevertheless, in the event you come to the final couple of reps and really feel like you may do extra, choose up heavier weights!
Quads and Hamstrings Exercise Directions:
- You’ll need a set of medium-to-heavy dumbbells. AI would personally seize a set of 12 or 15 lb dumbbells, however wherever between 8 lb and 20 lb dumbbells can be advisable relying in your degree of health.
- Full 12 repetitions per train and repeat your complete exercise a complete of three instances!
1. Primary Squat
The fundamental squat is a basic decrease physique train that targets your glutes, quads (thighs) and hamstrings (again of the legs).
Easy methods to Carry out a Primary Squat:
- Stand tall together with your ft hip-distance aside. Your hips, knees, and toes ought to all be dealing with ahead.
- Bend your knees and prolong your buttocks backward as if you’ll sit again right into a chair. Just be sure you maintain your knees behind your toes and your weight in your heels.
- Rise again up and repeat.
2. Deadlift
The deadlift is a compound weightlifting train that engages muscle groups all through your physique, particularly focusing on your hamstrings and glutes. Good kind is essential to conserving it from going into your decrease again.
Easy methods to Carry out a Deadlift:
- Begin standing with ft hip-distance aside after which dumbbells resting in entrance of thighs.
- Tighten your abdominals and maintain a flat again as you bend the knees barely, decreasing the dumbbells in direction of the ground.
- Squeeze the glutes and use your hamstrings and legs to carry and return to your upright place.
3. Alternating Lunges
The alternating lunge train targets decrease physique muscle groups whereas additionally bettering stability and coordination.
Easy methods to Carry out Alternating Lunges:
- Stand tall together with your ft hip-distance aside.
- Take a big step ahead and decrease your physique towards the ground. Each legs needs to be bent at a 90-degree angle on the backside of the lunge.
- Push off the entrance leg to rise again as much as begin, and repeat on the opposite facet.
- Carry out 6 reps on either side.
4. Single-Leg Hamstring Bridge (Left Aspect)
The only-leg hamstring bride is used to interact your hamstrings and glutes which stabilize the physique and enhance decrease physique power and stability!
Easy methods to Carry out a Single-Leg Hamstring Bridge:
- Lie on again with bent knees hip-distance aside, and ft flat on mat stacked underneath the knees. Prolong one leg lengthy in direction of the ceiling.
- Squeeze glutes and carry hips off the mat right into a bridge. Decrease and carry the hips for the specified variety of reps then repeat on one other facet.
5. Pistol Squat
The pistol squat is a body weight train that challenges your stability, power, and suppleness in your decrease physique. That is a sophisticated train so if wanted, maintain onto a counter or desk for stability.
Easy methods to Carry out Pistol Squats:
- Stand with ft hip-distance aside and prolong 1 leg lengthy on the entrance of the physique.
- Convey arms to hips or the entrance of your physique for stability. Sit again right into a squat with weight within the heel of the foot, then slowly stand again up utilizing your glute and hamstring muscle groups.
- Repeat for the specified variety of reps and change sides.
6. Single-Leg Hamstring Bridge (Proper Aspect)
Full the identical single-leg hamstring bridge you probably did earlier however in your proper facet!
Easy methods to do a single-leg hamstring bridge (proper facet):
- Lie in your again with bent knees hip-distance aside and ft flat on the mat stacked underneath the knees. Prolong one leg lengthy in direction of the ceiling.
- Squeeze glutes and carry hips off the mat right into a bridge. Decrease and carry the hips for the specified variety of reps then repeat on one other facet.
Muscle Group #3: Biceps, Triceps and Shoulders
I designed this HIIT higher physique exercise as an effective way to mix muscle teams your again, biceps, and shoulders in a single environment friendly coaching program. All you want is dumbbells and your body weight!
Bicep, Tricep and Shoulder Exercise Directions:
- Select a light-weight to heavy set of dummbells (I take advantage of wherever between 10-12 lbs) that you may maintain onto for a 20 second inner.
- Carry out every train on the highest degree potential for a working interval of 20 seconds, adopted by a remainder of 10 seconds earlier than shifting to the subsequent transfer.
- Repeat your complete coaching sequence once more for a complete of 5 intervals (roughly a 20 minute exercise)
Block 1: Bicep Curls, Push Up Punches, Hammer Curls
Carry out every of those workouts for 20 seconds adopted by 10 seconds of relaxation earlier than shifting to the subsequent train:
Block 2: Tricep Kickbacks, Tricep Dips, Overhead Tricep Extensions
Carry out every of those workouts for 20 seconds adopted by 10 seconds of relaxation earlier than shifting to the subsequent train:
Block 3: Overhead Shoulder Presses, Shoulder Entrance Raises, Renegade Rows
Carry out every of those workouts for 20 seconds adopted by 10 seconds of relaxation earlier than shifting to the subsequent train:
Muscle Group #4: Glutes & Abdominals
The ever common glutes and abdominals muscle teams exercise will strengthen your core and agency up your buns whereas bettering posture and total athletic efficiency. The glutes and abs are two of the most well-liked muscle groups teams to exercise collectively!
Glute and Belly Exercise Directions:
- Carry out circuit 1.
- Full the burnout spherical in the event you nonetheless have the power!
Circuit 1: Glutes and Abs
Full every of the circuit 1 workouts beneath for 30 seconds every, adopted by 15 seconds of relaxation and rotate by means of the whole circuit three or 4 instances by means of:
- Cross Behind Lunge (30 Seconds)
- Forearm Plank (30 Seconds)
- Glute Kicker (30 Seconds)
- Full Sit Up (30 Seconds)
Circuit 2: Burnout Workout routines
Finish your exercise by finishing the 2 workouts beneath to “burnout” or for 30 seconds. Full this circuit two instances by means of:
Pattern Schedules
These pattern exercise schedules will show you how to plan your week. As I acknowledged beneath, by working opposing main muscle teams collectively, you possibly can cut up up your physique all through the week permitting ample relaxation for every muscle group.
Whether or not you possibly can solely slot in exercises two instances per week or cut up it up into three or 4 days, the important thing factor I’ll all the time remind you is consistency issues. Keep constant and work to fatigue and you will note outcomes.
Opposing Muscle Exercises: 4 Days a Week
| Monday | Higher Physique: chest and again |
| Tuesday | Legs: glutes and hamstrings |
| Thursday | Higher Physique: shoulders and arms |
| Saturday | Decrease Physique: glutes and abdominals |
Opposing Muscle Exercises: 3 Days a Week
| Day 1 | Chest, again (opposing teams), shoulders |
| Day 2 | Biceps, triceps (opposing teams) abs |
| Day 3 | Quads, hamstrings (opposing teams) glutes |
Opposing Muscle Exercises: 2 Days a Week
We all know life is busy so if two power classes per week works greatest in your schedule, divide up the physique into the higher and decrease physique. Since you are doing extra muscle teams in every session, you could do much less repetitions or much less workouts for every muscle group, which is definitely good for newcomers.
| Day 1 | Higher Physique: chest, again, bicep, tricep, shoulders |
| Day 2 | Decrease Physique and Core: glutes, hamstrings and abs |
FAQS
Combining opposing muscle teams works the back and front components of an space in your physique on the similar time, which promotes power, stability, and muscle progress.
Combining totally different muscle areas on separate days is an efficient technique to give your muscle groups sufficient time to relaxation between exercises. This helps to stop overtraining and accidents.
Understanding the bigger muscle teams within the physique may also help burn extra energy and, in flip, increase your metabolism. A few of the greatest muscle teams to focus on embody the legs (quadriceps, hamstrings, glutes), again, chest, and shoulders.
