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Major Minor Muscles Gym Workout Routine
Time spent in the gym is often focused on major muscles --
the pecs, biceps and lats. These major muscles keep your body feeling and looking strong. But minor muscles -- like the forearms, lower back and inner thighs -- are no less important to your overall health. Workout routines that isolate both minor and major muscle groups can be an effective and efficient way to keep your body in tip-top shape. Continue every set of your workout routine until you reach muscle failure.
What you need to do is limit your workout time to 20-40 minutes and still be able to hit your entire body through the week. The major-minor rotation workout is an awesome way to see great results and limit your time in the gym. The body is broken into major and minor muscle groups and this workout consists of rotating exercises each day between the major and minor muscle groups.
The workouts will be rotated between the major and minor muscle groups. Every other day you will switch. For example, Monday you will do chest exercises, a major muscle group. Tuesday you will focus on a smaller muscle such as biceps or triceps (see sample workout plan below). This allows you to work out consistently without getting fatigued and limits your workout to only 20 minutes on the day you don’t do cardio.
Due to the fact that you are only working one major or two minor body parts a day it allows you to get a good workout, fatiguing the single muscle group but allowing you to keep your endurance up for your next workout. The advantage to the major-minor rotation work-out is that it also allows you recovery time in between your workouts. As a rule of thumb, try to do 3-4 exercises per body part and 4 sets per exercise.
It is recommended to always do one warm-up set and three working sets. Remember to use heavier weights with fewer reps if you are trying to achieve mass growth and lower weights with higher reps for toning. If you are new to working out, I have listed the major and minor muscle groups below.
Basic Muscles
Arms
Arm workouts typically involve a heavy regimen of major muscle exercises, but rarely include forearm isolation movements. An effective arm workout should include at least three movements isolating the biceps or triceps, with each movement racking up three to five sets of repetitions. A prime example of a bicep isolation movement would be seated dumbbell curls. When you finish exercising either of these muscles, grab a very lightweight dumbbell and perform two to three sets of wrist curls.
Back
Outside of your legs, your back is arguably the most often used muscle group in your body. Any movement involving lifting, pulling or setting objects down uses any number of muscles in your back from neck to butt. Most back workouts involve a half-dozen sets of major muscle movements; however the lower-back muscles rarely get any attention of their own. After you work your major back muscles, perform three to five sets each of supermans and weighted-ball hyperextensions, which focus on the lower back..
Legs
Your legs are in a constant state of muscle contraction during any movement in which you are taking your body from point A to point B. Leg workout routines typically involve a whole slew of movements that isolate all of the major muscle groups. The inner thighs, also called adductors, rarely get any attention during an isolated movement. When you've finished exhausting your major leg muscles, do three to five sets on the thigh adductor machine.
The Major Muscles
The five largest major muscle groups include legs, glutes, chest, back and shoulders. Legs consist of the quadriceps and hamstrings. The quadriceps are the group of muscles which make up the front of the thigh while hamstrings make up the back of the thigh. The glutes includes the gluteus maximus, which is the big muscle covering your butt.
Chest is comprises of both the pectoralis major and minor which are fan shaped muscles that cover the front of the upper chest. There are multiple back muscles including trapezius which is the upper portion of the back running from the back of the neck to the shoulders, rhomboid muscles in the middle of the upper back between the shoulder blades and latisimus dorsi better known as lats which are the large muscles of the mid-back. Shoulders include the deltoids which cap off the shoulder. This muscle has three parts, anterior deltoid (the front), medial deltoid (the middle), and posterior deltoid (the rear).
The Minor Muscles
There are several smaller muscle groups including the biceps, triceps, abdominals, and calves. Biceps are the muscle that make up the front of the upper arm while triceps create the back of the upper arm. Abdominals incorporate the rectus abdominus, running the length of the abdomen and the obliques, which go down the sides and front of the abdomen. The calf muscles are on the back of the lower leg. They include the gastrocnemius and the soleus. The gastrocnemius is what gives the calf its strong rounded shape. The soleus is a flat muscle running under the gastrocnemius.
Considerations
Regardless of whether you're working out major or minor muscles, perform every repetition slowly and with full control of the weight. Attempting to use too much weight during a wrist curl or jerking your body backward during squats can result in serious injury to both major and minor muscle groups. The purpose of exercising all of your muscles is to reduce your chance of injury, not increase it. If you are unsure of the weight you are about to lift, or if you are feeling tired in the middle of a set, use a spotter to lessen your chances of breaking form in mid-movement.
The usual workout will be
Tuesday - Chest/Triceps/Abs
Thursday - Back/Biceps
Satuday - Legs/Abs/Shoulders
I found this article interesting. What do you guys think is it correct to workout the way it is stated above if i want to gain ? But isn't 3 muscles during summers a bit of overwork ?
Source:
Time spent in the gym is often focused on major muscles --
the pecs, biceps and lats. These major muscles keep your body feeling and looking strong. But minor muscles -- like the forearms, lower back and inner thighs -- are no less important to your overall health. Workout routines that isolate both minor and major muscle groups can be an effective and efficient way to keep your body in tip-top shape. Continue every set of your workout routine until you reach muscle failure.
What you need to do is limit your workout time to 20-40 minutes and still be able to hit your entire body through the week. The major-minor rotation workout is an awesome way to see great results and limit your time in the gym. The body is broken into major and minor muscle groups and this workout consists of rotating exercises each day between the major and minor muscle groups.
The workouts will be rotated between the major and minor muscle groups. Every other day you will switch. For example, Monday you will do chest exercises, a major muscle group. Tuesday you will focus on a smaller muscle such as biceps or triceps (see sample workout plan below). This allows you to work out consistently without getting fatigued and limits your workout to only 20 minutes on the day you don’t do cardio.
Due to the fact that you are only working one major or two minor body parts a day it allows you to get a good workout, fatiguing the single muscle group but allowing you to keep your endurance up for your next workout. The advantage to the major-minor rotation work-out is that it also allows you recovery time in between your workouts. As a rule of thumb, try to do 3-4 exercises per body part and 4 sets per exercise.
It is recommended to always do one warm-up set and three working sets. Remember to use heavier weights with fewer reps if you are trying to achieve mass growth and lower weights with higher reps for toning. If you are new to working out, I have listed the major and minor muscle groups below.
Basic Muscles
Arms
Arm workouts typically involve a heavy regimen of major muscle exercises, but rarely include forearm isolation movements. An effective arm workout should include at least three movements isolating the biceps or triceps, with each movement racking up three to five sets of repetitions. A prime example of a bicep isolation movement would be seated dumbbell curls. When you finish exercising either of these muscles, grab a very lightweight dumbbell and perform two to three sets of wrist curls.
Back
Outside of your legs, your back is arguably the most often used muscle group in your body. Any movement involving lifting, pulling or setting objects down uses any number of muscles in your back from neck to butt. Most back workouts involve a half-dozen sets of major muscle movements; however the lower-back muscles rarely get any attention of their own. After you work your major back muscles, perform three to five sets each of supermans and weighted-ball hyperextensions, which focus on the lower back..
Legs
Your legs are in a constant state of muscle contraction during any movement in which you are taking your body from point A to point B. Leg workout routines typically involve a whole slew of movements that isolate all of the major muscle groups. The inner thighs, also called adductors, rarely get any attention during an isolated movement. When you've finished exhausting your major leg muscles, do three to five sets on the thigh adductor machine.
The Major Muscles
The five largest major muscle groups include legs, glutes, chest, back and shoulders. Legs consist of the quadriceps and hamstrings. The quadriceps are the group of muscles which make up the front of the thigh while hamstrings make up the back of the thigh. The glutes includes the gluteus maximus, which is the big muscle covering your butt.
Chest is comprises of both the pectoralis major and minor which are fan shaped muscles that cover the front of the upper chest. There are multiple back muscles including trapezius which is the upper portion of the back running from the back of the neck to the shoulders, rhomboid muscles in the middle of the upper back between the shoulder blades and latisimus dorsi better known as lats which are the large muscles of the mid-back. Shoulders include the deltoids which cap off the shoulder. This muscle has three parts, anterior deltoid (the front), medial deltoid (the middle), and posterior deltoid (the rear).
The Minor Muscles
There are several smaller muscle groups including the biceps, triceps, abdominals, and calves. Biceps are the muscle that make up the front of the upper arm while triceps create the back of the upper arm. Abdominals incorporate the rectus abdominus, running the length of the abdomen and the obliques, which go down the sides and front of the abdomen. The calf muscles are on the back of the lower leg. They include the gastrocnemius and the soleus. The gastrocnemius is what gives the calf its strong rounded shape. The soleus is a flat muscle running under the gastrocnemius.
Considerations
Regardless of whether you're working out major or minor muscles, perform every repetition slowly and with full control of the weight. Attempting to use too much weight during a wrist curl or jerking your body backward during squats can result in serious injury to both major and minor muscle groups. The purpose of exercising all of your muscles is to reduce your chance of injury, not increase it. If you are unsure of the weight you are about to lift, or if you are feeling tired in the middle of a set, use a spotter to lessen your chances of breaking form in mid-movement.
The usual workout will be
Tuesday - Chest/Triceps/Abs
Thursday - Back/Biceps
Satuday - Legs/Abs/Shoulders
I found this article interesting. What do you guys think is it correct to workout the way it is stated above if i want to gain ? But isn't 3 muscles during summers a bit of overwork ?
Source:
