It is dedicated to those who bother with insignificant training variables, namely, the best combination of muscle groups to workout.
In this matter, the fitness network is in complete chaos, for example, some say that it is impossible to combine chest and back, while others object, citing Arnold as an example and the same debate on all other combinations. There are even recommendations that the combination should be such that the blood does not leave the trained region. Otherwise, it will not be enough blood, and then the hormones with blood will not reach the muscle, and they will not penetrate the cell nucleus and will not start growth. We assure you, there will be enough blood – do not worry, and even enough to fill another medium-sized cavernous body, we checked, but only between sets.
For those who are too lazy to read a lot of letters, we’ll tell you right away – there is no logic in it. A thinking person must conclude that since there are so many different recommendations that contradict each other, then there is probably no single right option. And they really are not, because all variants of muscle combinations are the heirs of full-body, i.e., training all muscles in one session. So, usually, they switch to split when the volume of each workout becomes prohibitive, and therefore it is logical to increase the number of workouts per week, thereby distributing this volume more evenly.
From the point of view of practice, it is most rational to divide large muscle groups on different training days – chest, back, legs, which require large expenditures of energy and CNS resources and take them to the beginning of the training, except when the sequence is dictated by the priority principle.
What is the best combination of muscle groups to workout?
The most common format is a split of 3 days, in each of which there are two main muscle groups. Chest and triceps, legs and shoulders, back and biceps – is that possible? Yes. You can use both basic moves and isolated exercises to workout.
Chest and biceps, legs and shoulders, back and triceps – is that combination of muscle groups possible? Yes, and much more, because when making a training plan, you should have a volume indicated, i.e., the number of approaches and you should distribute it in the way that is convenient for you from the point of view of conducting a separate training, recovery, and just the way you like it more.