Helpful combinations: shoulders and legs

Often it is a great idea to combine two muscle groups in the same routine, as it saved time and can exercise more parts of our body. A typical combination is the deltoid (shoulder) and legs. However, the training of these two important muscle groups can be exhausting if some precautions are not taken.

If you go to train shoulders and legs on the same day, you will be exercising a group of small muscles (shoulders) with a large muscle group (legs), it will be a pretty demanding day. Do not train these muscles the same day if you have not slept well. The following tips will be of great help in making the training.

1) If you want to combine shoulders and legs at the same meeting, trains first shoulders

It is true that the legs are usually more demanding, but if you train at the beginning of the session, chances are that you get tired and not give expected during the shoulders.

2) It places the shoulder compound exercises

We call those compound exercises that use more than one muscle in its realization: in the case of the shoulders, for example, the press is a compound exercise because it involves not only the deltoids, but the trapeze, triceps and pectorals. Exercises insulation, however, they involve almost entirely to a single muscle, such as lateral flights, which mostly use the deltoid and especially the middle. If you train the shoulder compound exercises (shoulder press barbell or dumbbells, military press, screw) you will be privileging the volume or muscle growth. You can isolation exercises (flights) in another session, shared with another muscle group.

3) 4 exercises per muscle group suffice

Four exercises shoulders and four legs will suffice. If you overdo it, you probably will not reach the goal of training both sides with equal dedication. Four years should be enough, if they are executed according to the strict manner and with reasonable rest (not less than one minute) between sets and about three or four minutes between exercises.

4) It places the compounds leg exercises

As with the shoulders, it is best to concentrate on exercises that pay more: squat, quadriceps press, deadlift and femoral stretcher (involving buttocks, which never hurts). You can train the rest of the leg sharing the area with another muscle on a different day.

5) It stretches between a muscle group exercises and other

One of the reasons of previous stretching is to bring blood to the area to be mowed to feed the most of the muscle fiber. In this case the importance is double, because work two muscle groups. Stretches shoulders before beginning and end of the session, and proceeds in the same way with legs. It is essential that you maintain good irrigation of both sides, in each time, to achieve the goal of training both correctly ..