What exercises can increase shoulder width? Effective shoulder exercises. Basic exercises for training

Greetings, friends! It's been a while since we've looked into training programs. Today I decided to consider everything related to the question: “How to pump up deltoids?”, as well as many other related questions. In short, if you are interested in how to make your shoulders (deltoids) more powerful and voluminous, then this article is for you.

We talked about the anatomy of the deltoid muscles (shoulders) in a short article. Therefore, I will not consider this here. If interested, read it. That article will not take you more than 2 minutes.

Pumped shoulders are very beautiful, but not many people understand why. The fact is that the wider and larger your shoulders, the more impressive your silhouette looks. Ideally, you should have a very narrow waist and very broad shoulders. This is what ANY bodybuilder strives for.

So, let's not go into too much trouble. It's time to specifically consider how to pump up the deltoids.

How to train?

There is a constant debate about what is more effective at growing deltoids: swings or presses. I’ll say right away that I am a supporter of the mandatory performance of rows and presses to grow your shoulders and, in my opinion, this is more than logical. Now I will explain why.

Presses and rows are compound exercises that work multiple joints and muscle groups, so we can work much more heavy scales than in dumbbell swings, which means we will follow the basic rule for muscle growth - load progression!

Dumbbell swings are isolation exercises that target your deltoids more precisely, but despite this, they have a number of disadvantages. Ready? Let's go.

Firstly, because swings are isolating exercises, then, by and large, only the deltas work without including other muscle groups in the work, which means that we will not be able to regularly increase the working weight and will violate the rule of load progression.

Secondly, deltoids are very delicate muscles, because... can perform both pulling and pressing movements. And the more complex the device, the easier it is to break.

The shoulders have incredible mobility thanks to their hinged design. By the way, the shoulder is the MOST MOBILE JOINT in our body, so it is injured much more often than all the others.

The same is true for the shoulder muscles – the deltas. You hear about a delta injury much more often than, for example, an injury to the quadriceps muscle.

Therefore, it would be much more logical to do various presses and rows, which are less dangerous on the one hand, and will load your deltoids well before the isolating load - swings.

In short, first heavy presses and deadlifts, and then “finishing off” the already tired deltoids with various swings.

How to pump up deltoids. Best exercises

So. Now I will list the best, in my opinion, exercises for growing your deltoids, which have proven their effectiveness more than once.

Standing/seated barbell press (military press)

A great basic exercise that does a fantastic job of growing your shoulder girdle, but there are a few caveats.

The standing or seated barbell press should be performed in front of you (from the chest), and not from behind your head. I begin to understand what the herd instinct is when I see how people in the gym, one after another, begin to perform this exercise, winding the barbell by the head, simply copying each other. They also often perform similar exercise in a Smith machine.

With this position of the shoulders (when the bar is placed behind the head), the shoulders take on an extremely uncomfortable position and the risk of injury greatly increases. Especially when people lower the bar too low, and even perform the exercise in full amplitude. Up, down, up, down... Grunt! Injury!

It is better to perform this exercise by lowering the barbell in front of you. It is more physiological and safe.

Another problem is that such an exercise can cause unpleasant sensations in the lower back, especially for beginners whose muscles in the lumbar region are very weak.

An alternative to the standing barbell press is the following exercise.

Seated dumbbell press

This is a great alternative to the previous exercise for several reasons.

Firstly, when you bench press, your wrists have nowhere to go, and they can be in a very uncomfortable position for them. When you press with dumbbells, your hands will automatically rotate into a more comfortable position for them, which will reduce the risk of injury.
Secondly, during bench presses with dumbbells, many stabilizer muscles are activated, which fix the dumbbells in the hands relative to each other.
Thirdly, due to the absence of a bar, the middle (hybrid) bundles of deltoid muscles are worked out much more strongly.
Fourthly, because you sit, axial load There is practically no impact on the spine, so this exercise is suitable even for those who experience lower back problems.

Barbell row to the chin

Great basic exercise! The trouble is that such an exercise is very rarely performed correctly. Yes, what can I say. Almost never!

What is the problem? It’s just that traditionally, the upward movement, when we pull the barbell to the chin, begins for most with raising the shoulders. This is extremely unphysiological! Thus, the entire burden falls on shoulder joint.

It is GOOD when only the deltoids are contracted during this exercise, but it is BAD when the entire load falls on the shoulder joint, as when lifting the shoulders up.

What to do? You will have to greatly, almost completely change the technique of this exercise, so that in fact it will no longer be a barbell row to the chin.

You need to pull TO THE CHEST, firstly. And don’t raise your shoulders, secondly. You need to force yourself to keep your shoulders in place, but at the same time pull the barbell up, not to your chin, but to your chest. Up to your chest because this way your elbows will be lower than your shoulders. This is one of the basic rules.

Remember, in the barbell row to the chin: ELBOWS ARE ALWAYS BELOW THE SHOULDERS.

The pull is performed like this: take the barbell with a grip slightly wider than your shoulders, lean forward a little and, WITHOUT RAISING YOUR SHOULDERS, lift the barbell to chest level (until your elbows are parallel to your shoulder joints). The narrower your grip, the more the trapezius is involved in the work and the greater the range of motion. And vice versa. A wider grip means the deltoids work more and the amplitude is smaller.

The barbell row to the chin mainly involves medium bun our deltas, which most visually makes the torso wider, therefore most noticeable for jocks.

In general, the front deltoid bundle works with all types of presses, so for most they are greatly hypertrophied, and the middle and rear deltoid bundles are underdeveloped. That's why many jocks seem stooped.

Solution: be sure to do rows to develop the middle and rear bundles of our shoulders, because this is their main function.

Side swings with dumbbells

Side swings with dumbbells are isolating exercises, i.e. exercises that involve only one joint (in this case, the shoulder). I must say that in the first year of training there is no point in doing swings at all for a beginner, because... the muscles will be able to handle the load from bench presses and rows.

Swings are usually needed in two cases:

if you want to “finish off” your deltoids with targeted load after the main workout;
if you want to pre-warm up and pump blood into the deltas before the main workout;

Exist different kinds swings, but all of them can be divided into three main groups:

front;
middle (to the sides);
rear (inclined);

Raising dumbbells in front of you will target your front deltoids. As a rule, there is no need for this, because... The front deltoids are heavily loaded in various other presses (bench press, etc.). If you still think you need to do front swings, use high reps with light dumbbells, or take one heavy dumbbell and lift it in front of you.

To properly load the middle bundles of the deltoid muscles, you need to use dumbbell swings to the sides (across the sides).

They need to be performed like this: lean forward slightly, lower your shoulders down to turn off the trapezius from work, try to lift the dumbbells so that your elbows are slightly higher than your wrists.

There is one trick. To understand how to do side swings, you need to imagine that you are holding a cup in your hands and pouring water out of them. Then your wrists will rotate correctly (little finger on top and thumb at the bottom). This will work great on the middle fascicles of your deltoids.

The posterior bundles, as a rule, are the most stubborn, but this is most likely due to the fact that the technique of performing the exercise is lame. In fact, there is nothing complicated. Just lean forward a little more (almost to a horizontal position). The technique is like two peas in a pod and is similar to the technique for medium buns.

The posterior bundles are traction muscles. Therefore, they grow well when performing barbell rows to the chin with a much stronger forward tilt of the body (almost 90 degrees). Swings are performed in the same position.

Another alternative is the Lee Haney behind-the-back deadlift. It was invented, as you understand, by the cool bodybuilder Lee Haney, who won the Olympia 8 times, but that’s not the point.

Usually, it is performed either with a barbell behind the back or in a Smith, but there is a problem. Your ass is in the way! Not very comfortable.

Lee Haney's behind-the-back row is similar to a shrug (shrug), but here it also bends elbow joint at the top point. Alternatively, you can perform deadlifts with dumbbells instead of a barbell. Raise them alternately to stabilize the body and concentrate on the rear bundle of our deltoids.

If I were specifically asked: “How to pump up deltoids?”, then POWERFUL program I would describe shoulder workouts as follows:

Seated dumbbell press: size 2 + 3-4 x 6-12.
Barbell row to the chin: 1 size + 3-4 x 6-12.

If you have been training for a long time, you can add dumbbell swings at the end to “finish off” your deltoids:

Dumbbell swings: 1 size + 3-4 x 8-12.

If you, like most people, are lagging in the back of your deltoids, then bend forward a little stronger, replacing the usual swings with dumbbell swings in a tilted position:

Bent-over dumbbell swings: 1 size + 3-4 x 8-12.

conclusions

Deltas perform two types of movements: presses and rows.
The deltoids are very “delicate” muscles due to the incredible mobility of the shoulder joint, so they are easy to injure.
Various presses and barbell rows to the chin are best for growing deltoids.
Swings can only be used to warm up deltas (with small weights) or to “finish off” at the end of a workout. Swings play a secondary role.
Presses develop mainly the front deltoids, while rows develop the rear deltas.

This is where I will end the article, friends. I hope that you learned something new about how to pump up your deltoids. All the best.

P.S. Subscribe to blog updates. It will only get worse.

With respect and best wishes,!

P.P.S. If you are just starting out in bodybuilding, then it is too early for you to deliberately train your shoulders. You need . It will give you a POWERFUL start.

The shoulder muscles are partially loaded during basic exercises on the arms and back, but this load is not enough for their high-quality and rapid growth. Only training will help to work them out properly, at the beginning of which the shoulders will be loaded comprehensively, and then in isolation.

If you're trying to build shoulder muscles, it's mostly about increasing the size of your deltoids. Due to the complex mechanism of work, deltas cannot be given as heavy a load as, for example, pectoral muscles. When isolating the shoulder muscles when performing exercises, remember that the load must be increased gradually. It is important not to overdo it to avoid injury.

How to pump up your shoulders

Seated dumbbell press

An exercise that can be safely recommended to beginners or those who are just concerned about the volume and strength of their shoulders. It is also quite suitable for warming up the muscles before performing more complex exercises.

Standing barbell press

A classic exercise for pumping up the deltoid muscles, the implementation of which is fundamentally important for the harmonious development of the muscles of the whole body. Makes it possible to implement the principle of load progression.

Standing barbell row to the chin

Loads the trapezius, anterior and middle deltoid muscles. Moreover, the wider the grip, the greater the load transfers from the trapezius muscle to the deltoids.

When performing the exercise, the back should be straight, the movement is led by the elbows. Do the deadlifts slowly, properly feeling and working the deltoids and trapezius. At the top, your elbows should be higher than your shoulders. After this, just as carefully and slowly return the bar to the lower position.

Raises (swings) of dumbbells through the sides while standing

Exercise for advanced athletes. Tilt your body forward slightly, lower your shoulders as low as possible. Thumbs When performing the exercise, you should look down. Make swings with extreme caution so as not to injure your deltoids.

Wide grip pull-ups

The deltoid muscles are comprehensively involved. In addition to deltas it will load trapezius muscle and arm muscles.

Pumped shoulders make men visually larger and more attractive. Properly applied efforts will ultimately pay off 100%. Train and achieve your goals.

Shoulder width is determined by the amount of muscle mass. Set of exercises for shoulder training at home is aimed at all three muscle bundles. However, the emphasis in classes is still on middle delta.

How to build broad shoulders: effective exercises for men

Broad and sculpted shoulders and an inverted triangle figure are a source of pride for any man. But how to make your shoulders wider? Is it possible to build muscle? shoulder girdle at home? These are the top questions guys ask when trying to increase shoulder width.
It is believed that the easiest time to expand the shoulder girdle is only until the age of 20. At this age, the skeleton is actively forming and bone compaction occurs. However, you can make your shoulders visually wider even at a more mature age. It is necessary to follow a training regimen and include basic exercises to pump up the deltoid muscles and thereby make your shoulders wider.
This set of exercises is designed for men with an average level of difficulty. The workout can be done as in gym, and at home. Required equipment: dumbbells and barbell.

Video: Shoulder training at home with dumbbells

Shoulder width training program at home

Standing dumbbell lateral raises

Technique:

The distance between your legs should correspond to the width of your shoulders. Hold the dumbbells with your palms facing inward. Look straight ahead.
Inhale and raise your slightly bent arms to shoulder level. Stay at the top for a while.
Exhale. Put your hands down.

Number of repetitions: 4 sets of 10 repetitions.

Technique:

Stand up straight. Take dumbbells in your hands and hold them together in front of you at hip level.
Raise the weight to shoulder level. Fix your position.
Then slowly return to the starting position. The limbs should not be fully extended at the elbow joints.

Number of repetitions: 4 times 15 repetitions.

Technique:

Approach the plane that will serve as your support. Stand in front of her, straighten up. Take dumbbells.
Bend over until your body is parallel to the floor. Your head should rest against a wall, corner of a bench, or something similar.
Inhale and spread your arms out to the sides.
Exhale and return to the starting position.

Number of repetitions: 3 sets of 10 times.

Bent-over dumbbell swings [video]

Standing Dumbbell Press

Technique:

Place your feet shoulder-width apart.
Raise your hands with dumbbells up to the level of your temples.
Then begin to straighten your arms upward. At the top point, hold for a few seconds.
Then slowly lower your arms.

Number of repetitions: 4 sets of 8 repetitions.

Technique:

Sit on the edge of a bench or chair. First lower your hands with dumbbells. Hold your back.
Inhale, raise one of your arms in front of you. Exhale and stay in this position.
Slowly lower your hand back and use the other one in the exercise.

Number of repetitions: 3 sets of 12 reps.

Wide grip barbell pull

Technique:

Grab the bar so that your hands are positioned at a distance wider than your shoulders. Control your posture.
Inhale, pull the projectile along the body towards the sternum.
Lower it smoothly. Repeat the movement.

Number of repetitions: 3 sets of 15 times.

Technique:

Lie on your side. Use one hand as support. In the other, take a dumbbell and place it along the body.
Inhaling, raise your trained arm up. Lock yourself at the top point.
Exhale and return to the starting position.

Number of repetitions: 4 sets of 10 repetitions.

Follow the exercise technique so as not to harm your shoulder joints or get injured.
Select the optimal weight of dumbbells and barbells. You shouldn’t take exorbitant weights and chase quick results.
Rest and proper nutrition. After each workout, give your muscles time to recover. Eat foods rich in protein ( construction material for muscle growth). Remember: muscles grow when you rest after an intense and high-quality workout!

If you're trying to build shoulder muscles, it's mostly about increasing the size of your deltoids. Due to the complex mechanism of work, the deltoids cannot be given as heavy a load as, for example, the pectoral muscles. When isolating the shoulder muscles when performing exercises, remember that the load must be increased gradually. It is important not to overdo it to avoid injury.

How to pump up your shoulders

Seated dumbbell press

Standing barbell press

Standing barbell row to the chin

Loads the trapezius, anterior and middle deltoid muscles. Moreover, the wider the grip, the greater the load transfers from the trapezius muscle to the deltoids.

Raises (swings) of dumbbells through the sides while standing

Exercise for advanced athletes. Tilt your body forward slightly, lower your shoulders as low as possible. The thumbs should point down when performing the exercise. Make swings with extreme caution so as not to injure your deltoids.

Wide grip pull-ups

The deltoid muscles are comprehensively involved. In addition to the deltas, the trapezius muscle and arm muscles will be loaded.

Pumped shoulders make men visually larger and more attractive. Properly applied efforts will ultimately pay off 100%. Train and achieve your goals.

I am sure that experienced athletes who understand the issue of periodization of training, biomechanics of movements and the theory of constructing specialized micro- and mesocycles had a smile on their faces when they read the title of the article. Because there are no most powerful or most best exercises. There are more effective and less effective movements, but what is much more important is not the exercise itself, but how to combine it with others as part of a weekly cycle.

Less experienced people in matters of sports continue to search magic exercises, magic powders and witch pills that will allow you to quickly achieve results. Unfortunately, there are none. On the other hand, if you approach the issue wisely, you can actually improve the shape of the deltas and achieve a significant increase in their volume over a very modest period. It took me eight months. After a year and a half, deltas went from lagging to dominant muscle group.

Below I will tell you the principles that will help you build wisely training program with an emphasis on shoulder development. And, of course, I will show you the five most effective exercises for this.

Two main mistakes that hinder the development of powerful deltas

First mistake

Incorrect exercise technique. So please pay attention Special attention I have selected the highest quality videos for their description below and in the video.

Because of the crooked technique, people load everything, but not their shoulders. Trapezius, back, arms, overload the shoulder joints. In the first three cases, the load is ineffective - the weight is too small for these muscles or the vector of movement is incorrect. And as a result last case there will be an injury that will set you back a month and a half in training.

Looks at the bar, bear grip - this will all end badly

In addition, it is worth mentioning here about frankly dangerous exercises which can severely damage the shoulder joints. A separate article has been written about this - be sure to read:

Second mistake

There is too much load on the deltas, due to which they do not have time to recover. After all, these are small muscle groups that work in almost all pulling and pushing movements during chest and back training.

Let's remember one of the classic split options:

Chest + back
Arms + deltoids

During chest training, you really loaded the front deltoids. And working on the back, the rear deltas were additionally pumped. Every other day, thoroughly load the same muscles again, but 48 hours is too short for their recovery. The muscles are not yet ready for serious work, which is why strength results do not increase and, as a result, muscle volume does not increase either.

Moreover, your arms are also well loaded during chest and back training. It turns out to be a double blow to all small muscle groups.

Let's add incorrect exercise technique to this whole mix and we'll get problems with the development of deltoids (and arms too) in those for whom these muscle groups are not dominant by nature.

The most effective exercises for training your shoulders

All kinds of exercises for the development of deltas (the shoulder, in fact, is the part of the arm from the delta to the elbow, and deltoid- this is the same ball of three bundles that you want to develop) a great variety. You can work with blocks, dumbbells, barbells, not to mention dozens of specialized exercise machines.

Below I will give the most effective movements in my personal opinion, which is not the ultimate truth. It was these movements that I used to work out the deltas to their current state (photo at the end of the article).

First, a little theory. Delta consists of three beams. Front, middle and back. The front one is responsible for pushing movements, the rear one is responsible for pulling movements. The middle delta is partially involved in both cases, plus when abducting the arms to the sides.

In fact for effective development For deltas, two basic exercises are enough - pressing and pulling.

There are enough pressing movements in any person’s strength training - all guys love to bench press, decently loading the front deltoid. But with traction movements they hose. And if they do a barbell row to the chin, then in most cases it is done incorrectly, loading the trapezius and injuring the shoulder joint.

As a result, we see a situation where the front delta is more or less developed, and the rear delta is completely absent. Let's fix the situation.

Military press (standing barbell press)

An excellent basic exercise for developing the front deltoid, which partly involves the middle bundle too. The grip width is medium, that is, grip the bar slightly wider than shoulder-width apart. If you take it too wide, the chest will steal part of the load; if you take it too narrow, you will overload the triceps, which will fail before the delta works well.

My personal advice is that I do not recommend lowering the bar below chin level, so as not to put a breaking load on the joint. Even if your flexibility allows you to lower the barbell to your chest, you shouldn’t push your luck. The risk of injury does not at all justify additional stretching of the muscle for supposedly better growth.

note that military press It also trains the core muscles well.

An exercise option from Yaroslav Brin:

A good alternative from Denis Borisov (just don’t bend your hands back, the bar should lie on the base of your palm, and not on the pads, so as not to injure your hand):

And one more interesting option from Adam Kozyra:

Dumbbell press sitting or standing

An alternative to the military press is to do the dumbbell press while standing. In cases where there are difficulties with the lower back and a large compression load is undesirable, you can do a dumbbell bench press while sitting with a slight inclination of the bench (80°).

Of the features, I will only note the point where it is necessary to lower the dumbbells - to ear level or so that the angle between the shoulder and forearm is 90°. Lower it lower - create a breaking load on the shoulder joint. Also remember that the dumbbells lie on the base of your palms, and not on their pads (calluses).

Exercise option from Denis Borisov:

And from Yaroslav Brin:

Barbell row to the chin (to the chest)

The second basic movement is for the development of deltas, in particular the middle and posterior bundles. The main mistake is to do this movement while grasping the bar. narrow grip, and then pull it higher, lifting your elbows almost above your head. In this case, you injure the shoulder joint and force the trapezius to work, but not the deltoids.

The most effective version of the exercise is shown in the video below (wide grip, slight forward bend, pull to the chest, elbows do not rise above the level of the deltoids):

Swings (breeches) with dumbbells while standing

An excellent option for additional development of the middle beam of deltas, but subject to correct execution exercises. To avoid mistakes, watch the video carefully:

Kickbacks in the Butterfly machine (plus bent over swings)

A couple of additional exercises to work out the rear deltas will not hurt, since this group most often lags behind in development.

When doing the back abduction in the Butterfly simulator, it is important to move your shoulders forward and work within the amplitude (it is very short) so as not to use the back muscles:

As for bent-over dumbbell swings, it’s the same: we bring our shoulders forward, “smear” the trapezoid over the back, we work within the amplitude (the elbows do not rise above the level of the deltas):

How to intelligently build a microcycle for the development of deltas

If you are a beginner, then with an emphasis on deltas you don’t have to bother at all. Work in FullBody mode, and your shoulders will develop perfectly on presses and rows. It is enough to include the military press and barbell rows to the chin in the program and alternate these exercises in two basic blocks. I gave an example of such blocks in the first episodes of the BeardyBuilding podcast and in.

If you already have a couple of years of training experience, but the deltoids are still lagging behind in development, here is a basic scheme on how to cheer them up. She personally helped me a lot.

Four-day split:

Monday: legs (3-4 exercises).
Tuesday: pectoral (2-3 exercises) + anterior delta (1-2 exercises - military press or dumbbell press, lifting dumbbells in front of you with a hammer grip).
Wednesday: rest.
Thursday: back (3-4 basic exercises) + rear delta 1 exercise (any of your choice from the above).
Friday: triceps (two exercises) + biceps (1-2 exercises, after all, when working on the back it is already loaded) + middle delta (2 exercises - barbell row to the chin, dumbbell swings to the sides).

The meaning, I think, is clear - together with the pectoral muscles, the anterior delta is well loaded and it is enough to finish it off with 1-2 exercises. The rear delta is loaded along with the back, and one exercise at the end is enough to finish it off. Plus a couple of exercises for the middle delta on arm day.

Three day split

If you don't have the time or desire to do four strength training sessions a week, then add one basic triceps exercise to your chest day. For example, close grip bench press or French press. On your back day, add one or two biceps exercises (PSB and/or dumbbell biceps curls while sitting on an incline bench). On leg day, after training your lower body, do middle deltoid exercises (barbell rows and standing dumbbell swings).

A specialized version of the microcycle with an emphasis on top part body

I practiced this option for four months from October last year to January of this year inclusive. The point is to visually increase the size of your upper body without the need to particularly increase muscle mass. To do this, we make the back more lumpy (emphasis on training its inner part), prominent trapezius, more powerful deltoids, plus pecs.

Excellent specialization is obtained if the desired muscle group is trained a couple of times a week. In my case I made four strength training per week, within the framework of which I separately worked on the thickness (tuberosity) and width of the back, hammered the deltoids a couple of times and the pecs a couple of times. The exercises below are just an example, you can use any of your choice. Two three warm-up approach, two workers.

Monday (pectorals + trapezius + deltoids):

Two chest pressing exercises for 10-12 reps (for example, bench press, 30° dumbbell press, or hummer press).
Shrugs with dumbbells or barbell (15-20 reps) + T-row with emphasis on the chest or lever row (10-12 reps).
Military press or standing dumbbell press.
Row in the cable handle block to the chest.

Tuesday (Legs + Abs):

3-4 leg exercises to pump up all muscles (barbell squats, leg extensions, deadlifts, platform presses, lunges - 8-12 reps) + (20-25 reps).
Twisting and reverse crunches on the press (20-25 repetitions 3-4 sets).
Neck (so as not to be skinny in the background broad shoulders) - raising the head with a pancake on the forehead and/or on the back of the head.

Thursday (back width + deltoids):

Three or four favorite exercises for the width of the back (pull-ups, rows in a hammer or barbell/dumbbells, rows of a vertical block to the chest, pullover, etc. - 10-12 repetitions).
Pull the barbell to the chin and swing dumbbells to the sides (10-12 repetitions, swings can be done for 12-15 repetitions).

Friday (arms + chest for tone):

One rigorous basic chest exercise for three working sets of 12-15 reps. In my case it was chest push-ups from parallel bars with weight on the belt.
A pair of basic biceps exercises (for example, PSB, seated dumbbell curls) + a pair basic movements triceps (close-grip press, French press, cable extension, etc.) 10-12 repetitions.

Briefly about the main thing

The keynote of the article is not just to give some basic scheme for work, but to teach the principles of effective development of certain muscle groups.

In particular, success depends on both correct technique performing exercises, as well as from the reasonable construction of a microcycle, so as not to overload one or another muscle group. Use assistant muscle training (synergists) if you want to save time without overloading the body. Or wisely cycle training on muscles that are in no way related to each other if you want to work them as efficiently as possible within one workout. Moreover, in this case, it is advisable to take one large muscle group and one small one. Let's say pectoral and biceps, back and triceps, etc.

Developing a beautiful, athletic body is not as easy as it seems. You need to think here. At least if you want to progress, and not stagnate for years.