Best muscle groups to train together?

HI all. In your opinion what is the best muscle groups to train together? currently im training chest and tri's. shoulders and arms, legs by itself, back by itself. then abs in between.

Sounds good to me

Well I found that training biceps with shoulders is a bit difficult but it works nicely with back because your biceps works on most back exercises.
Chest and triceps are fine or shoulders and triceps.
Legs and calves!

Can also add more calves in with your back exercise as calves are hard to build unless you have gifted calves.

I'm so glad that I was born with good calves!
Once a week 4 sets seated calve raise and they just keep on growing! :woohoo:

The punisher wrote: I'm so glad that I was born with good calves!
Once a week 4 sets seated calve raise and they just keep on growing! :woohoo:

Lucky bugger -1, just kidding

I used to follow the whole chest/tris; arms/back etc but what i found was that whatever muscle i was working out second was compromised because I'd be tired after working the first muscle. So now i work out 5 days a week:

Mon - chest
tues - shoulders
wed - arms
thur - legs
fri - back

sat & sun = REST!

Rowan wrote: I used to follow the whole chest/tris; arms/back etc but what i found was that whatever muscle i was working out second was compromised because I'd be tired after working the first muscle. So now i work out 5 days a week:

Mon - chest
tues - shoulders
wed - arms
thur - legs
fri - back

sat & sun = REST!

when you do arms, you doing complete arms, tri's everything? i also found the same problem, that the second muscle group i do, i train it not to the fullest due to lack of energy, and tirdness from the first group.

If you train on a 6 day split every week then it is always beneficial to separate muscle groups so that they have more time to recover. By training two muscle groups in one day only allows for a max rest period of 3 - 4 days before training it again.

I follow this:

Day 1 - Chest
Day 2 - Biceps
Day 3 - Triceps
Day 4 - Rest
Day 5 - Shoulders
Day 6 - Back
Day 7 - Legs
Day 8 - Rest

* Abs every day
* Calves E3D
I listen to my body to judge when to take a rest day. Don't necessarily always rest on day 4.

travy wrote:

Rowan wrote: I used to follow the whole chest/tris; arms/back etc but what i found was that whatever muscle i was working out second was compromised because I'd be tired after working the first muscle. So now i work out 5 days a week:

Mon - chest
tues - shoulders
wed - arms
thur - legs
fri - back

sat & sun = REST!

when you do arms, you doing complete arms, tri's everything? i also found the same problem, that the second muscle group i do, i train it not to the fullest due to lack of energy, and tirdness from the first group.

Yip. I super set bis and tris but do forearms on their own at the end. I found that if i just did biceps then went on to triceps afterwards, by the time i was half way thru the biceps, id get really sore to the point where i couldnt carry on.

I find now that by supersetting the two, i can actually go heavier on both. I actually think that when combining a movement such as tricep push downs with barbell curls, you find that along with working your tricep, you're also stretching your bicep which helps with the painfull pumps.

Just mho.

The following split works great for me:

Mon: Legs (like to get this out of the way early in the week)
Tues: Arms + abs + cardio (10min)
Wed: Shoulders
Thurs: Back + Abs + cardio (10min)
Fri: Chest
Sat: Rest
Sun: Cardio + Abs

(sometimes swop legs and chest around)
I have about 60min to train so 3 day splits are just too much of a rush for me

Monday - chest and bi's
Tuesday- Legs + core
Wednesday - Back
Thursday - shoulders and tri's
Friday - core and a bit of cardio
Saturday - legs and fullbody
Sunday - rest

Rowan wrote: I used to follow the whole chest/tris; arms/back etc but what i found was that whatever muscle i was working out second was compromised because I'd be tired after working the first muscle. So now i work out 5 days a week:

Mon - chest
tues - shoulders
wed - arms
thur - legs
fri - back

sat & sun = REST!

Chest and then the next day shoulders??? Not the best idea... lol

Mine:
Mon - Quads and Calves
Tues: Delts and Tri's
Wed - Cardio, Abs and Stretches
Thurs - Back and Hamstrings
Fri - Chest and Bi's
Sat - Cardio, Calves and stretches
Sun - Rest

Also do cardio in the AM on Mondays (Just 20 minutes cycleing)

Mr_SA wrote: Chest and then the next day shoulders??? Not the best idea... lol

if done correctly there is no problem with that.. People with dominant delts like to knock them out of commission the day before chest, especially if they have a weak upper..

EDIT: whoops misread that, thought it said shoulders then chest..

Mr_SA wrote:

Rowan wrote: I used to follow the whole chest/tris; arms/back etc but what i found was that whatever muscle i was working out second was compromised because I'd be tired after working the first muscle. So now i work out 5 days a week:

Mon - chest
tues - shoulders
wed - arms
thur - legs
fri - back

sat & sun = REST!

Chest and then the next day shoulders??? Not the best idea... lol
Mine:
Mon - Quads and Calves
Tues: Delts and Tri's
Wed - Cardio, Abs and Stretches
Thurs - Back and Hamstrings
Fri - Chest and Bi's
Sat - Cardio, Calves and stretches
Sun - Rest

Also do cardio in the AM on Mondays (Just 20 minutes cycleing)

hahaha!

My 1st exersize is behind neck press which does kill the chest cos of the day before, but after my second set, all's good in the hood!

STUARTF wrote: If you train on a 6 day split every week then it is always beneficial to separate muscle groups so that they have more time to recover. By training two muscle groups in one day only allows for a max rest period of 3 - 4 days before training it again.

I follow this:

Day 1 - Chest
Day 2 - Biceps
Day 3 - Triceps
Day 4 - Rest
Day 5 - Shoulders
Day 6 - Back
Day 7 - Legs
Day 8 - Rest

* Abs every day
* Calves E3D
I listen to my body to judge when to take a rest day. Don't necessarily always rest on day 4.

This sounds like a plan

1. Hammies/Calves/Back(optional - Upper/Lower split)
2. Best move ever - Chest/Shoulders together.
3. Quads
4. Bi/Tri/Forearm
5. Back(Upper/Lower split)

I see some of you guys like splitting quads and hamstrings which exercises do you do for the two?

The punisher wrote: I see some of you guys like splitting quads and hamstrings which exercises do you do for the two?

Well with back I do deadlifts and calves but work hammies with quads as well. My legs need most of the work and thats why it's done twice a week

HHHmmmm maybe I should try that focus om quads on Monday's and do like stiffleg deadlifts and maybe lunges with back??

The punisher wrote: HHHmmmm maybe I should try that focus om quads on Monday's and do like stiffleg deadlifts and maybe lunges with back??

Rather bang out quads with compound movements and then isolate with leg extension. DO stiff legs with quad day. Something that has helped me is after stiff leg I do hamstring curl superset with walking lunges. Kills the hammies. With back do normal deadlifts and calves again

David.biohazard wrote:

The punisher wrote: HHHmmmm maybe I should try that focus om quads on Monday's and do like stiffleg deadlifts and maybe lunges with back??

Rather bang out quads with compound movements and then isolate with leg extension. DO stiff legs with quad day. Something that has helped me is after stiff leg I do hamstring curl superset with walking lunges. Kills the hammies. With back do normal deadlifts and calves again

With youth on your side? yes. Its just too much for me on one day or week.

I split Hammies from quads. Trained Monday and my hammies are at its stiffest point right now. I train Quads today and it will probably loosen them up but there is no way they will recover enough for another session this week. I've had the best results with this. Hammies and calves go well together. Calves before Hammies. Seated Curls, Lying Curls really concentrating on the mind muscle connection.

Ok so monday I can do hammies because I normally do either a max squat or deadlift on Monday's and then with my back day I can do some quads like leg extensions, leg press etc?

The punisher wrote: Ok so monday I can do hammies because I normally do either a max squat or deadlift on Monday's and then with my back day I can do some quads like leg extensions, leg press etc?

Would do leg extensions with max squat day to finish them off and add hammies to that to finish them of as well, would keep back and deadlift together. Hit calves on both those days, but you said you have big calves so maybe choose one of the days to do them.

Howzit guys

I do the following routine:

Mondays:Fore arms,Triceps and Biceps
Tuesdays:Legs
Wednesdays:Neck,shoulders and Chest
Thursdays:Legs
Fridays:Back and stomach
Sat and Sun:Rest

Work for me