When it comes to strength training, there is often talk of which muscle groups to work together to get the best results. In fact, the way you organize your workout can significantly influence the growth and strengthening of your muscles. A practical guide to better understand which muscles to work together in your training program.
The benefits of working muscles in synergy
First, it is important to understand the benefits of working certain muscles at the same time or during the same workout session. Here are some major benefits:
- Improved muscular balance: This helps to limit imbalances between different parts of the body and avoid harmful compensations on a functional level.
- Gain in efficiency: When you work several muscles quickly during a session, thus playing a favorable role in fat loss. Not to mention the fact that by taking less time to train, you are also exposed to fewer significant risks such as injuries linked to fatigue or overtraining.
- Faster progress by working the entire muscle chains rather than in isolation.
- Stimulation of hormonal production, especially for large muscle groups which generate a generalized anabolism effect.
The basic rule: The principle of agonists and antagonists
To understand how to combine different muscle areas, it is important to consider the principle of agonists and antagonists. These are two muscles or muscle groups that have opposite functions to each other. So, when one contracts, the other relaxes. Working these antagonists together optimizes muscle growth and ensures a balanced effort on the joints.
The main muscle groups to work together
To optimize your training, it is recommended to combine certain muscle groups during your exercises. Here are the main combinations:
Pectorals and triceps
This association allows for better use of the agonist muscle (pectorals) and the antagonist muscle (triceps). During pushing movements such as the bench press or push-ups, the pectorals are recruited as a priority while the triceps intervene in addition for stabilization and finishing the movement. Working these two muscles simultaneously improves the efficiency and quality of movement execution.
Chest and back
This combination is probably one of the most used to respect the principle of antagonists. The pectoralis major are responsible for the flexion, adduction and rotation of the arm while the back muscles, especially the latissimus dorsi, are involved in the stabilization and extension of the shoulders. These two muscle groups can be worked effectively by combining exercises such as pull-ups, push-ups, bench presses or rowing.
Back and biceps
Combining the work of the back muscles (latissimus dorsi, trapezius, rhomboids) with that of the biceps also allows for harmonious use of these muscles during traction movements. For example, during pull-ups or rows, the back muscles are activated at the moment of contraction while the biceps are used to maintain and control the load during the exercise. Combining these two muscle groups in the same workout helps develop their synergy, which improves overall performance.
Legs and glutes
Working the quadriceps, hamstrings, and glutes together helps ensure the maintenance and proper execution of leg movements such as squats, lunges, or deadlifts. This combination also helps prevent muscle imbalances that often cause pain and joint compensation. Exercises such as deadlifts, hip thrusts, or deadlifts can be incorporated into your routine for a complete workout of the legs and posterior chain.
Legs and abs
Leg muscles, such as the quadriceps and hamstrings, are responsible for flexing and extending the leg. The abs, on the other hand, allow you to tilt the torso and stabilize the trunk during lower body movements. It is therefore interesting to work these two areas in parallel, in particular by performing squats, lunges or leg curls.
The special case of the shoulders
The shoulders are composed of three bundles (anterior, middle and posterior) which are involved in all arm movements. They can be used during sessions dedicated to the pectorals and back, but also during specific sessions with exercises such as shoulder presses, lateral raises or shrugs.
Mistakes to avoid
In terms of muscle combinations, certain associations should be avoided for harmonious progression:
- Working the “mirror” muscles (those that are easily seen in the mirror) too often, such as the pectorals, biceps and abdominals, to the detriment of other muscle groups.
- Forgetting to allow enough rest time between sessions that target the same muscle areas.
- Neglect warming up, stretching and mobility to maintain good range of motion and limit joint tension.
Exercises for a global workout
Another interesting option is to distribute the work over several muscle groups in order to solicit the whole body in each session. This not only allows for better recovery between exercises but also an improvement in performance and overall coordination.
Upper and lower body
This method consists of alternating exercises that work the upper body (chests, arms, shoulders) and the lower body (legs and glutes). This approach allows for better muscle recovery while avoiding aesthetic or functional imbalances. In addition, it is possible to integrate cardiovascular exercises to increase intensity and promote weight loss.
- Push-ups or bench press: To work the pectorals and triceps.
- Squat: To target the quads, hamstrings and glutes.
- Pull-ups or rowing: To strengthen the back and biceps.
- Deadlift: A complete movement that also uses the muscles of the back, glutes and legs.
- Dips or triceps extensions: To develop the triceps and the posterior aspect of the shoulders.
Polyarticular and isolation exercises
Another approach to maximizing your workout is to combine multi-joint exercises (involving multiple joints) with isolation movements that target a specific muscle group. By alternating between these two types of exercises, you will not only benefit from better recovery but also faster gains in strength and muscle mass.
- Squat: A multi-joint exercise for the legs and glutes.
- Leg curl: An isolation movement for the hamstrings.
- Bench press: Multi-joint work of the pectorals, shoulders and triceps.
- Flyes: Isolation exercise for the antagonist muscles of the pectorals.
- Pull-up: A multi-joint movement for the back and biceps.
- Curls: Isolation exercise for the biceps.
How to organize your sessions to work these muscle groups?
The key to implementing an effective training strategy is to distribute your sessions in a way that fits your schedule and personal goals. Here are some distribution ideas:
- During a typical training week, alternate between a session where you work your chest and triceps, followed by a set of repetitions for your back and biceps, then a session focused on your legs and glutes.
- Or, opt for a “Push/Pull” workout: Divide your sessions between the muscles in the pushing phase (pectorals, triceps and shoulders) on the one hand, and the muscles in the pulling phase (dorsals, biceps) on the other hand. The legs can be integrated during each session or in a separate session.
It's essential to emphasize rest and recovery between workouts to promote muscle growth, so be sure to schedule these rest periods as an integral part of your strength training program.
Additional tips
To maximize the benefits of this training strategy focused on working synergistic muscles, here are some additional tips:
- Incorporate multi-joint exercises such as squats, bench presses or rows to target multiple muscle groups simultaneously during the same movement.
- Favor execution techniques adapted to your level of practice: Taking the time to learn the right movements for each of the exercises will allow better stimulation of the muscles concerned.
- Don't hesitate to vary the exercises in your program to challenge your muscles differently while avoiding boredom and stagnation.
Which Muscles to Work Together: In Summary
Working multiple muscles together is very effective in optimizing your bodybuilding progress. Make sure you understand which muscle groups work together so you can intelligently design your training program.
