I'm not gonna lie to you.

I don't spend every evening at the gym, but when I do go there, I work super hard and still don't see any results.

Outcome.

I decided to consult a professional fitness trainer, and he asked me three questions.

Are your workouts irregular?

Detroit A.

Work two or more muscle groups on one day.

Do you often get on this or that machine just because it's free?

How did he know I was doing all of the three things he brought up?

A lot of people, especially beginners, have a rather vague understanding of what muscle groups are and why a full body workout isn't always the best solution.

There are six major muscle groups that you could work chest back, arms, shoulders, legs and calves.

You don't want them to be out of proportion, so you shouldn't overwork or under work any of them.

And because your body is a tricky system, even things that seem totally unrelated, in fact are connected.

Larger muscles rely on smaller ones.

When you're doing chest presses, not only your pectorals work hard, but also your shoulders and triceps, and so is every exercise This way is so important to combine them wisely.

Now, the trainer told me to make your muscles happy, it in bulk up faster.

You got to remember the three ideal combinations according to muscle type of movement.

When you group the muscles right, you won't miss any weak spots and will eventually spread all your strength and range of motion.

So the ideal option is a three day split.

Day.

One is for your chest, shoulders and triceps.

They're also called the push muscles because they contract when you push something away from your body.

The major muscles in this combination are the chest, shoulders and pectorals, and the smaller muscles are the triceps.

So no matter one exercises for your chest muscles you choose.

They will also make triceps work hard because they're related.

In this way, it's a good idea to work them out.

On one day, you can try shoulder and chest presses, dips for the chest overhead, press and reverse and close grip bench press or cable crossovers for your triceps.

Good old push ups also work their magic.

They can help you get a better posture and get stronger overall to make it more effective.

Go through Day one routine twice a week.

So if you're Day one was Monday, you can repeat it on Thursday or Friday.

On day two, you work out your back and biceps.

They are the opposite of push muscles.

They contract when you pull way closer to your body and extend when the weight moves away.

It's a good idea to work them out together because biceps air smaller and support the larger muscles of your back.

Pull down exercises or what you need for this group.

Barbells, overhead, bicep curls and cable pulleys will be perfect.

They're all great because they are effective and safe.

You really can't go wrong with him.

You're back.

Works in your biceps contract.

Healthy elbow move.

It's just what you need.

And with barbells, it's easy to progress.

Just by adding extra weight, you can also try weight training exercises like dead lifts.

On this day, dead lifts help burning fat give you a better posture, stronger back and a more stable core as well as increase hormone levels.

No, they won't make you emotional like a five year old, but they will help produce some extra testosterone and growth hormone, which means your muscles will grow faster.

And just like with chest day, you'd better repeat this twice a week if you want to bulk up faster.

Day three is a perfect time to take care of your hamstrings, calves and glutes.

In other words, it's a leg day.

All of the muscles I named are on the back of your leg, and you wouldn't be able to move your hips and knees without them.

Hamstrings help flex the knee joints during squads.

Calves point your toes and lift your heels and glutes.

Support your hamstrings and biceps.

And if that doesn't sound important enough, just imagine if you over work your upper body.

But don't pay enough attention to your legs.

It will look well, quite disproportionate.

A big muscly trunk with some skinny legs.

That's definitely not what I want, so start with leg presses for a warm up.

They make your quads do their job and help your glutes and hamstrings get stronger.

Leg curls are another great hamstring exercise.

As you work this muscle group, you're improving your balance, stamina and overall strength and the stronger you get, the more exercises you'll be able to endure on your way to a bulkier.

You don't forget to treat your calves as well.

Not so many people pay attention to theirs, but in fact, stronger calves boost your entire lower body performance.

So by doing calf extensions, you are preparing yourselves toe rock squats and dead lifts, tomb or great leg exercises again to make it all more effective.

Repeat leg day sometime later during the week.

Okay, so now I have an idea of what muscles toe workout together and why.

But I'm just wondering, isn't a fixed order, or can I make some variations to spice things up?

The trainer says It's okay to experiment.

You can start your week with leg day.

Then we got your back and biceps and finish off with chest, shoulders and triceps.

It's really important that to give yourself a one day break when you've completed all three sets in any order.

Better yet, you can even space out trainings with a rest day after each workout day.

You won't repeat each day twice within one week, but you'll do yourself a lot of good.

How can resting be of any good, except that it's my personal favorite part of any workout.

In fact, resting is a big part of any training schedule, especially when your goal is to build the muscles of your dreams.

First of all, your muscles use those rest periods as a chance to develop he'll over any temporary damage you've caused them while training and grow some new tissue.

Secondly, fitness isn't just about lifting weights because you are physically strong enough to do it.

It's also about your interest and motivation.

When you're physically exhausted and dragged yourself to the gym, you won't achieve much.

But when you give yourself a break and come back energized, your workout could be way more intensive and useful.

Also, when you're exhausted but still determined to finish the work out, you often just rushed through the number of reps you need.

Your technique isn't the best in such moments, and you can slow down your own progress or even injure yourself.

One more really important thing.

Even though the set seems straightforward, take it moderately, start off of the basics and slowly move toward Mawr.

Advanced things 4 to 5 exercises for one body part will be enough.

If you do more than that, you can overwork the muscles.

When you are doing exercises with weights, start small and increase the weight gradually.

Always add a period of rest between sets, but don't make it too long.

15 to 30 seconds is enough.

So I guess I can say I know the secret behind a perfect workout system for the muscles.

It's not about just working hard.

It's about working smart now.

My only problem is to invent a new New Year's resolution because it looks like I'll be done with the bulk up soon enough.

Hey, if you learn something new today, then give the video alike and share with a friend.

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