Which muscles shouldn’t be trained together?

There’s no strict rule against training specific muscle groups together, but workout design should consider fatigue and performance. For example, training muscles that significantly overlap in function, such as the chest and shoulders or the back and biceps, during the same session could reduce performance on later exercises due to pre-fatigue. However, this depends on your workout goals and structure. For higher-volume routines that aim to maximize intensity, separating overlapping muscle groups allows each to be trained effectively. For general fitness or lower-volume sessions, combining any muscle groups – even those that assist each other – is entirely feasible, as the overall workload is distributed. Ultimately, the key lies in balancing effort and recovery to match your training objectives. In our previous blog post, we compiled a well-structured f ull-body strength training routine that can help you develop balanced muscle strength, improve functional fitness, and make the most of your workout time.

Should I do core or abs first?

Core exercises should typically be performed after your main work, as pre-fatiguing your core can compromise stability during heavy compound movements such as squats or deadlifts. However, in specific cases, activating the core first can serve as a warm-up to enhance performance for lifters who struggle with bracing or posture control.

Is chest and biceps a good combination?

Yes, chest and biceps can be a good combination, particularly if you want to train opposing muscle groups or give your triceps a rest after chest-focused compound lifts. Chest presses and flyes don’t heavily involve the biceps, which allows you to train them with isolation exercises later in the session without interference.

When should I do abs on an upper-lower split?

Abs can be trained on either upper- or lower-body days, ideally at the end of the workout. They are a low-fatigue muscle group, so their placement won’t significantly impact performance. Consider allocating abs to lower-body days to balance workload across the week. For example, add planks or hanging leg raises after your lower-body exercises.