The gym community has designated Mondays as international chest day. That’s because getting fully developed and powerful chest muscles is a priority for every guy who picks up weight. Hitting it first in their weekly workout schedule allows people to give it the priority it demands. But what comes next?
In this article, we’ll delve into the vital questions: What to work out after chest day? and What muscle groups to work when for maximum muscle-building results?
What Muscles Should Be Trained Together?
Mr Yash Birla is one of the top fitness icons of India. Chest is his favourite part to work upon. Yash Birla advises that you should train your entire body collectively three times a week on alternate days as a beginner bodybuilder. Alternatively, you may work out your upper body one day and your lower body the next.
However, after six months, you should graduate with a split training programme of five days, where you work different body parts on different days. The primary body muscles that you will be training are listed below:
Each body part should ideally be worked on every five days. You must therefore pair certain body components with one another, suggests Yash Birla. It truly boils down to trial and error to determine the optimum body part pairings for you.
However, there are some rules to keep in mind:
- Always work a key muscle group (chest, back, quadriceps, glutes) before a secondary muscle (triceps, biceps, shoulders, calves). Your larger muscles will be used in your toughest workouts, thus they must come first.
- Avoid stacking too many muscle groups so that your workout lasts longer than 90 minutes.
Several people find the following 4-day split to be effective for them:
- Monday – Chest / Triceps
- Tuesday – Back / Biceps
- Wednesday – Quads / Glutes / Calves
- Thursday – Shoulders / Calves
You resume your Monday workout on Friday. This means that even if you train five days per week, this is only a four-day split.
The weekends are rest days, and on Monday you perform your back and biceps workout as part of the cycle.
Because you must perform distinct workouts for each of the three deltoid heads, you should train your shoulder muscles individually from other large muscle groups.
Here are some FAQs about chest day workouts:
Can I Train Triceps After Chest Day?
After a chest day, you may certainly work out your triceps says Yash Birla. There will be some triceps activation during your chest workout. As a result, your triceps will be warmed up and ready to fire when you perform your triceps workouts.
What Muscles Should You Pair With Chest?
You should explore to find the muscles that work best with your chest exercises. I advise doing chest and triceps workouts together for a month, switching to chest and biceps exercises for a month, and comparing the results to see which feels the greatest to you.
Avoid training your back or quads after working your chest since you won’t be able to give the targeted body area the attention it deserves.
Training your chest muscles first helps you to prioritise your pecs later in the week. There is no set sequence that you must adhere to when choosing which muscle groups to work, says Yash Birla.
But keep in mind that your workouts shouldn’t last more than 90 minutes and that you should always work your smaller muscle groups after your primary muscles (biggest muscle first).
Try the workout split I described in this article. Great if it functions for you. If not, reverse the sequence to find the workout split that works best for you.