Health & Fitness

How many muscle groups should you train daily?

In the world of shifting deadlines, speed and thrift, time is something that always lacks. We really do not have time. Work, family, society and all its customs exhaust us to the point where we rarely manage to cater to ourselves. Therefore, our fitness modules need to cope and evolve so that we get the most fruitful results in the shortest period of time. Muscle groups increase in mass and volume only when a fitness module is followed. But when our bodies get used to the fitness modules, perhaps it is time to evolve into one which is more efficient for our body’s needs.

So, what is the most perfect fitness module for you? How do you gauge the most efficient series of fitness tricks, diets, and exercises?

Don’t worry! I have got you covered.

Let’s chant this first: Muscle groups increase significantly when they are in a state of shock. Your muscle mass develops when they are in a process of strain. That is the bottom line. We have discussed this in the previous articles. In this blog post, we shall cater to an important question:

How many muscle groups to train in a day?

The answer is crucial to our fitness regime and how fast we develop our bodies. The more we adhere to a good combination of muscle groups, the more efficient our fitness module becomes. And our bodies develop and mature more with time if we go through different combinations of exercising muscle groups. It is not advisable to train two muscle groups together that demand heavy machinery and consequently, heavy energy.

It not only drains your energy but many times our bodies are not ready to handle that much pressure all at once. In this blog post, we shall enlighten you on the various fitness methodologies and techniques for efficient and clever methods of increasing muscle mass.

There is no particular hard and fast rule of these combinations, but some routines and basic guidelines are there. Your trainer should divide your fitness module of a week into a combination of heavy and light training.

The guidelines to follow for efficient and intelligent muscular gain are the following:

  1. Try not to believe in the theory that more workout means quicker results. No! A strict no! The most important rule is never straining your body too much. Your body needs time to get used to this muscular labour.  Going too harsh on your body will only lead to unintended injuries and irregular fitness regimes.
  2. Always give a gap in between heavy workout sessions.
  3. Exercises do not help if your diet is not right. Focussing on your eating module is as important as your fitness module.

The previous articles dedicate themselves to the pitfalls and benefits of various diets (high protein, high carbs) and so on.

  1. Protein digestion steps which are a must for muscle building
  2. Are you wasting protein? How much protein do you need per day?
  3. Plant protein vs animal protein: what is the best choice?

This being said, let’s move on to the important section of muscle building and grouping.

The chest, triceps, and shoulders: The push muscle groups

The push muscle groups

This combination serves the best for beginners and intermediate fitness patrons. The chest and the frontal part of our body is a gamut of heavy muscles. On the other hand, shoulders and triceps (the back of your forearms), being the light muscular portions, do not add much strain to your fitness module. This muscle group is one of the push muscle groups of the body. They are so-called because they are used in pushing resistance away from your body. Grouping of these muscles together, and working on them is extremely efficient. Studies show a collection of chest-triceps-shoulder workout on a single day is manifold times efficient than the usual combination of front and back exercise.

The biceps with the back: The pull muscle groups


Pull muscles are those which help your body move something towards you. The muscle group of the upper body that plays a part here are the biceps and the back. Rarely do we work out on the back muscles of our body, for we assume they will shape themselves accordingly. Wrong! They won’t. Moreover, the general tendency to work on the frontal body reduces our muscle growth significantly. All muscle groups of the body demand equal but dispersed attention. Thus, it is mandatory to work on the push as well as pull muscle groups with equal attention and dedication.

Hamstrings, glutes, and calves: The lower body muscle groups

The lower body muscle groups

They are situated at the back of the leg and help in hip and knee developments. The hamstrings help in flexing the knee joint utilizing three different muscles (semimembranosus, semitendinosus, and the femoris) subsequently utilized during squatting exercises. Fitness trainer encourages people to center around Romanian deadlifts to avoid damage when performing squats. Hamstrings reach out to the hip to help an upright stance while the calves work alone by pointing the toe and lifting the foot rear areas up. The key to building solid calves for this arrangement of this muscle group is to work on each muscle in the calf territory: the gastrocs, the foremost, and the tibialis. Gluteal muscles bolster the hamstrings and biceps muscles.

These are the various muscle groups people tend to focus on during workouts. Shaping all the above-mentioned groups gives our bodies the desired posture, shape and size. But the important question that keeps bothering fitness patrons is this:

How many muscle groups should you train in a single day?

Well, the answer largely depends on your training module. There is really no pre-established rule to follow. But we can always listen to what fitness magnates have to say about this particular question. The trick is to balance the following two: a heavy fitness regime and you train less often, or a light fitness regime and you train more often.

Ideally, intermediates and beginners should start with one muscle group a day. Given a particular time period, our bodies get used to something very fast. Any regime requires at least 5 to 6 weeks to get compatible with your body and start showing results.

But fitness magnates and seasoned bodybuilders like Arnold Schwarzenegger have advised for proper rest in between the work out sessions. His advice is to give your body enough time for rest, at least as much as your work out time.

If you want to work on any particular body part from the beginning, work on one muscle group a day. New fitness regimes take a few week’s time to fit in with the body. The heavy workout regimes accustom themselves with the body gradually. The entire body should be in a state where it can absorb muscle shocks.

Shocks and strains are the underlying factors of increasing muscle mass. They consolidate practices that connect with all muscles of a muscle group in a single movement, similar to squats, deadlifts, and overhead presses. They are also known as compound developments. Compound developments demand a considerable amount of strength and consume more calories, however, they likewise beat up your muscles and normally expect you to rest more between each arrangement of activity and entire exercises.

As you move from beginner to intermediate stage you could change your fitness regime. It could go from the overall body work out to the light to medium work out of any one muscle group. At this stage, you do routine body work out and one muscle group works out in the ratio of 3:1. That is, for one muscle group work out you do 3 full-body workouts in an entire week.

Thus, to sum up, this is how the fitness routines go: If you are a beginner, practice full-body exercises. Then you should gradually move on to focus on one muscle group each day.

And most of all, give yourself time to rest. For everything on this planet depends on balance. Your physical fitness depends as much on your fitness module, as much as it depends on your mental stability and sleeping patterns. Rest enough and you shall be able to work on more than one muscle group a day, with maximum efficiency.

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