Plus,
working small muscle groups, like the abs, with high reps doesn't burn much body fat either.
Not exact matches
That's a good thing in terms of physical development, because it's the repeated movement of large and
small muscle groups that builds and refines how well these parts of the body
work.
However,
smaller muscle groups such as biceps, triceps and deltoids are being
worked twice a week — one time with a direct workout and another time with the larger
muscle groups like back and chest.
While abdominal exercises, like crunches and sit - ups,
work the front of your stomach — also known as the rectus abdominis — they only tap into a
small percentage of
muscle groups in your core.
-- He usually
works out 6 days a week and takes 1 day of rest on the seventh day — He does 3 - 4 sets per exercise — He trains biceps and triceps on the same day — He trains all big
muscle groups once a week (legs, chest, back and shoulders) and the
small ones twice a week (triceps, biceps, calves)-- His favorite
muscle group are the legs, which is why he trains them on Saturday when he has the most time.
It's not unusual for many trainees to find out that their legs respond very good to volume
work, as opposed to
smaller muscle groups like chest, shoulders, biceps or triceps.
In order to really get lean, the workouts should have a high intensity, with short rest periods,
working the largest
muscle groups of the body, instead of trying to isolate specific
small muscles like the biceps, triceps, or calves.
Learn how
working your
small bodyparts FIRST can help you make BIG gains in EVERY single
muscle group... even the major ones that you're going to
work LAST!
Some weight machines are designed to
work multiple
muscle groups, these are compound lift movements, while others target
smaller areas for isolation exercises.
One
group of
smaller muscles that holds everything in and together, and the big ones that create movement and are visible to show off all of the hard
work that you have done in the form of a shredded midsection.
By
working with the resistance, you engage and
work smaller muscles in the legs and butt in addition to all larger
muscle groups such as hamstrings, gluteus, adductors and hips.
--
Work all ranges of the aerobic
muscle fibres, I often go for a walk after a run or ride to just keep moving slowly — Trail solo or with
small groups of friends that get what you are doing or you all have a central point to meet back at so you can adjust pace / speed to keep your own HR within the ranges you need to train at — Only take from your body what it is willing to give you on any given day and be content with that.
On top of a solid base of
muscle size, I simply
work towards symmetry, so all
muscles are developed equally, with no single
muscle groups that are out of proportion compared to others - for example, a huge chest and rib cage with
small arms looks silly - huge arms and
small legs looks un-symmetrical as well.
-- biceps, triceps, delts, and abs get quite a bit of
work from their bigger counterparts [think chin ups, bench press variations, deadlifts, squats, shoulder pressing etc.], so cut the volume of these
smaller muscle groups by half of what is recommended [4 - 6 sets / 2 = 2 - 3 sets]
One suggestion I will make here is for the
smaller muscle groups — biceps, triceps, delts, and abs get quite a bit of
work from their bigger counterparts [think chin ups, bench press variations, deadlifts, squats, shoulder pressing etc.], so cut the volume of these
smaller muscle groups by half of what is recommended [4 - 6 sets / 2 = 2 - 3 sets]
You will
work the major compound exercises first, and then move on and target
smaller muscle groups like arms and calves.
For these sorts of extremely low load high velocity movements, where
smaller muscle groups are the prime movers (such as the rotators and deltoids), maximum effort
work should be more directed towards the core, with the athlete concentrating on high resistance abdominal rotations and back / shoulder movements to build up the structures that support the arm.