Transcript Muscle Group

John Cosgrove
 During this presentation I will answer the
following questions in detail:
 What are the 7 main muscle groups?
 How do I train each muscle group?
 What should my diet and lifestyle be like if I want to train?
 One of the most common muscle groups to
train is the chest or pectoralis major.
 This muscle group is located right here
 This is the muscle group people value strength
from the most even though it doesn’t really aid
in much more than pushing things away from
you.
» Three main exercises to focus on:
» Bench Press:
» Dumbbell Flyes:
» Push-ups:
= favorite exercise
» The shoulder muscles are a little more
complicated as there are 2 main muscles:
˃ The front, middle and back deltoids:
˃ The traps or trapezius:
» The deltoids can be hit using a couple different
exercises, two of which are:
˃
Military Press:
˃
Frontal/Lateral Raises:
 The trapezius can be trained by doing shrugs:
 Everybody’s favorite muscle group, you got to do curls
for the girls.
 The bicep if you don’t know is the muscle on your upper
arm.
 It’s the one everybody flexes to show
dominance/strength.
 Also called biceps brachii it’s located right here:
 The three main exercises are as follows:
 Dumbbell Bicep Curl:
 Preacher curls:
 Chin-ups:
» Triceps or triceps brachii are sometimes
neglected muscles.
» Most people assume to get big arms you need
big biceps.
» The real key to big arms is big triceps.
» The triceps are located here:
» The three main exercises of focus are:
˃
Tricep Extension:
˃
Close-Grip Bench Press:
˃
Dips:
 Back is a confusing muscle group to train.
 There are many different muscles that comprise
the back.
 Main focus wants to be on the Lats or
Latissimus Dorsi.
 Here is a detailed picture of all back muscles:
 The three main exercises to focus on are:
 Deadlifts:
 Pull-ups:
 Seated Rows:
 Everybody’s least favorite, legs.
 Legs can be very strenuous when training and
become very sore after training.
 Many different muscles throughout the legs.
 Main ones to focus on are the quads or rectus
femoris and hamstrings or biceps femoris.
 There are three exercises for legs I recommend which
are:
 Squats:
 Dumbbell Lunges:
 Running:
 Last but not least we got abs or rectus abdominis.
 Everybody loves training abs cause who doesn’t want a
six pack.
 But, it’s not that easy to get a six pack and just by
training abs probably isn’t going to get you there.
 Also, other ab muscles to train are obliques.
 There are so many ways to hit abs but these are some
of the best:
 Bicycle crunch:
 Exercise Ball Crunch:
 Reverse crunch:
 Now, that we’ve went over the main muscle groups and
how to train them, the next thing to focus on during
weight training is diet.
 Diet is more important than most people think.
 You can work out as hard as you want in the gym but if
you eat junk food and McDonald’s afterwards, you
aren’t going to make much progress.
 During weight training the main nutrient you
want to focus on consuming is protein.
 Protein can be found in many different kinds of
food.
 Some of the most popular are:

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
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Chicken
Steak
Fish
Nuts
Eggs
 Sleep and rest are very important in weight
training.
 You want to be getting at least 8 hours of sleep
a night if not more.
 Rest refers to the time off in between workouts.
 As a beginner, you shouldn’t be weight lifting
more than 3 times a week.
 The 7 main muscle groups to train are chest,
shoulders, biceps, triceps, back, legs and abs.
 Great sources of food for protein are chicken,
steak, fish, nuts and eggs.
 Sleep and rest are very important to weight
training as well.