Training Guides / Muscle group guides
Muscle group guides
What each major muscle group does, the best exercises for it and how much weekly volume to aim for.
Know what a muscle does and you know how to train it. Each guide maps the anatomy to the exercises in our library and gives sensible weekly set targets.
Muscle groupsArms training guideBiceps, triceps and forearms explained, with the best exercises for each, how much direct arm work you really need and a simple routine to add to any program.Muscle groupsBack training guideThe back is a group of muscles that pull, stabilize and protect the spine. Learn the main muscles, the best exercises for width and thickness, and weekly volume targets.Muscle groupsChest training guideHow the chest muscles work, the best exercises for the upper, middle and lower chest, and how many weekly sets to aim for, with a sample routine.
Muscle groupsCore training guideYour core is more than a six-pack. Learn the core muscles, the four jobs they do, the best exercises for each and why visible abs depend more on body fat than on crunches.Muscle groupsLegs and glutes training guideThe quads, hamstrings, glutes and calves make up the biggest muscles in the body. Learn what each does, the best exercises for each and how to balance squats and hinges.
Muscle groupsShoulders training guideThe deltoids have three parts that respond to different exercises. Learn how to build all three, keep the rotator cuff healthy and plan weekly shoulder volume.