I’ve been a personal trainer since 2004. Wow, has it been 10 years already? I guess so. So much has come and gone with fitness trends since then. And I’ll be the first to admit, I have probably tried all of them, just for kicks. Heck, I’ve even been put through a body building program before, and I liked it!
But times have changed (for me at least) and I no longer have time to spend hours in the gym trying new workouts, teaching 5 million types of classes, etc. Nope. I have one hour, maybe less. And you know what? It’s done my body good. Less is more.
Which leads me to next point.
CHEST, BACK, CORE, LEGS —> Why I Focus more on BIG Muscle Groups in a Workout or Class.
This is just my preference because I’m not training for a body building/fitness competition or even for an endurance sport. Don’t get me wrong, I think those all are great sports and fitness endeavors. But me? Well.. I’m just trying to get in a full body workout and maintain strength/balance.
Okay, so let me explain my WHY reasons. Ready?
1. Big Muscle groups work a lot of small muscle groups without even knowing it –> for instance. Squats, they take a lot of core work too. And if you hold a med ball out in front, you’ll target those biceps!
2. Big Muscle groups get your HR up, which can combine strength and cardio! Hello, have you ever done a GI Janes or Burpee with a squat hop? Chest, core, legs, and plyometric cardio all in one!
3. And last but not least, Big Muscle Groups are time savers! You can work thos muscles fast to fatigue, then BAM you’re done. You’ve gotten in a full body workout in less than an hour. That’s what I’m all about, efficiency.
I know many love back and bi days, or chest and tri days, but when I’m in a Cotter Crunch (see what i did there? Punny), my BIG muscle groups are my go to!
What do you think? Are you a big muscle group lover or do you like to break it up?
Cheers,
Crazy Cotter
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p.s.
Fitness will always be part of Cotter Crunch, but not the focus. I hope to continue a fitness tip or workout at least once or twice a month. My real vision for this blog going forward is on gluten free recipes and good nutrition/fuel, with a side of Healthy Bites of course.
I am right here with you! Gone are the days when I’d spend hours in the gym. Now I am tyically in and out in 30-45 minutes and I feel the best I’ve ever felt. I also like to work big muscle groups. I feel like it is really efficient and gives a total head-to-toe workout in the short time. And it serves the purpose of my workout goals: to be healthy, strong and make everyday living easier!
Those GI Janes look so intense!!
I actually quite enjoy strength work that focuses more on the big groups; I think otherwise I find it too tedious.
I say it every time, but man do I wish I could take one of your classes!
Im all about big muscle groups. I have too much add to work a split at the gym everyday! 🙂 Love your videos!
oh i know you do! and i love our workouts! miss you.
I love focusing on big muscle groups – I feel like that some of the moves you show (especially the burpees) not only do that but also work so many muscle groups – they are like a special bonus move!!!
one day we will workout together. Burpee fest!
Oh, this post could not have come at a better time! I just finished my first half marathon (yay!) and am really looking to build some muscle now–my goal is to change my body composition, more muscle! Anyways, I was totally lost as to where to even get started for a weight lifting routine, what to focus on, how to reach my goals. I was googling muscle building routines/what’s best split routine or full body blah blah blah. Lindsay to the rescue! Thank you as always for your wonderful posts!
yay! glad i could help meg! keep me posted. xxoo
Yes I definitely agree! Big muscles all the way. I have a love/hate relationship with burpees!
I like it all, but the ‘big muscle’ workouts may be the most fun IMO — nice job on the GI JAmes or the burpee-pull-ups 🙂
I so agree!
Definitely focus on those big muscle groups for the most part! I’m hoping to compete in a figure competition next May, so I also have shoulder days, etc., but for the most part, legs, back, and core are where it’s at! Had a plyo day today with jump squats, hop ups, pulse squats, lateral jumps, and sprints. 30 minutes and I was toast.
oh i can’t wait to see how you progress! best of luck!
I love squats for this very reason. Even body weight squats. I don’t think there is a day that goes by that I don’t do them in some form in my workout. On days I work out, obviously. 😉
I love your fitness posts, so I’m a little sad they will be less frequent, but I get it. It’s your blog. Just means I’ll have to come visit.
don’t worry, the fitness posts aren’t going out the window, just less of them. Plus you have my email if you ever want more! xxoo
It depends on the day, week, or month, but I always seem to incorporate the big muscles groups in my strength training whenever I can. Squats, planks, push ups, are always incorporated whenever I can fit them in. 🙂
The best workout is the one you’ll do, right? I think this is great advice to maximizing results on less time. I like a split for many goals, but not everyone has the same needs!!! 🙂
totally! just depends on your overall goals
Big muscles groups are all I work on at the gym– I do yoga, which I know takes care of lots of little teeny tiny muscles I would never find otherwise 🙂
Love that WOD! Looks like a great one to squeeze in on a busy day– like today. Eekk. Weekend being absorbed by a conference for work.. 🙁 I hate losing my weekend workouts.
I was a skier so I am used to every work out involving squats, lunges and power cleans in order to work the big muscle groups for strength on the mountain. Now a days, I still work the big muscle groups but with more of a focus on toning than strength.
I am with you on this too! Great post. After all my ring rows the other day, I definitely need to focus on having more back days 🙂
i feel ya! i just love rings though. haha
I’m no personal trainer, so this may or may not be the best way to do things, but a typical week for me has a day of lower body-focused strength and a day of upper body-focused strength. I say “focused” because I know that even when I’m doing squats I’m working my core, and when I do burpees I use practically everything. Then I’ll do a day of more big muscle focused workouts – it works for me!
I am a fan of big muscle punishing workouts for sure! I do The Beast Leg workout occasionally and all the step up/lunge/squat combos with heavy weights has a beautiful way of getting my heart a pit-patting!
Btw – I love your outdoor jump squat/burpees! And I love what you did there with being in a “cotter crunch”! Funny lady!
Have a wonderful weekend!
I think it all comes down to each person’s individual goals as you mentioned at the beginning. Some have just so much time OR they don’t want the type of physique that comes with a more bodybuilding type workout. I prefer a body part workout as you know because those are my goals but not to say that may change as I age & I might do your type of workout! 🙂 Course my bod right now is not letting me do plyo & maybe not as I age. I just find what works for me. 🙂
Great share for sure – THX!!!!!
Training big muscles groups are the way to go for a full quicker effective workout! Squats, burpees, push-ups, planks! They work the full body and make you feel strong!
Girl you BETTER keep the fitness posts comin’ 😉
I tend to focus my strength workouts on larger muscle groups, but I find when I focus on the smaller I-forgot-those-existed muscles, I am all kinds of sore, which I love. I think finding a balance is good !
Ps your demos are great!
haha they will still be here, just more nutrition/food focus
I am totally with you on this one Lindsay!
Although I do typically throw in a small muscle, vanity move or two near the end of the workout. Keeps them happy, right? 😉
Great post! I don’t have time to workout as much as I used to. I have to be as efficient as possible.
Love your videos and totally agree that unless you are training for something, getting in an hour or less is perfect!
Great post and something I just learned about during my training. It makes sense to train the big muscle groups more since your’e getting double the work with the secondary muscle groups. Heading to the gym to train my big muscles now!
woohoo! have a great workout!
Great points- pinning (only if I can have your arms). Waaah, why don’t I live in Austin anymore?? I need you as my trainer!
Let me toss my favorite C word CrossFit in here and say that’s one thing I love about it…. almost all movements are big muscle movements. Many movements work the core as a side effect because we are standing and having to stabilize ourselves. We’ve yet to find our 1RM on bicep curls.
Strength training has never been my forte lol. I couldn’t even tell you what my routine was prior to incorporating Pure Barre into my life a few times a week. I feel like that routine gives me a really good balance with working the muscle groups without having to figure out what I need to do on my own or involve a gym with weights.
I totally do the same, largely because I don’t have time to spend so much time in the gym anymore these days! All about bang for the buck. And I do the same as Miss Zippy and targeting some of those injury prone areas.
Yes, to all this! When you are time crunched and need to get the most bang for your buck, this is where it’s at. With my trouble areas, though, (hello glutes) I will drill down to target those specifics. Congrats on 10 yrs of training!
I haven’t done a workout like this in a long time. I tend to split out my weight workouts, but I need to throw something like this in here and there to shake things up! And what’s funny is that I tend to give these types of workouts to my clients, just not myself.
I used to workout like this all the time. If fact, at one point I even LIKED burpees. (I’ve since wised up.)
You make a good point at the beginning – you have to workout according to your goals. If you’re note a body builder, theres no needs to workout like one (unless you just like that shizzzz… which I do… ha!).
Woop woop! This is my kind of workout!
Huge fan of big muscle group exercises, way more bang for your buck, so to speak 🙂 I am a lover of squats, deadlifts, burpees etc.
Happy Friday!
I think I broke out in a sweat just reading that workout! LOL! I love big muscle groups… combines my cardio and strength!
In group classes and cardio intervals, I absolutely like to focus on big muscle groups, then I like to break it down and really target the little (but still big) guys in between so that I can scale the weights appropriately. It also helps me work on form better.
I’m all about the big muscle groups too! I get the best results when I do exercises that engage them, and as you said, they’re huge time savers too. In fact, I just finished up with a LOT of squats at the gym this morning and I’m sure I’ll feel the effects by tonight!
great info! i do think i’m a big muscle group lover – especially knowing it hits those smaller ones! my go-to workout if i don’t really have time to workout is pushups and lunges!
Love this! And yes, i do tend to focus on big muscle groups. I am needing some more glute exercises though, as I need to help my hamstring out a little. The problem is finding ones that don’t fire my hamstring too much so it starts to get irritated. Any ideas?
i use the TRX to do SL curtsy squats or pistons on a bench. Have you tried that?
This looks great! Can’t wait to try it out!
let me know if you do Sue!
I love this!! Really good info and that first video made me want to die of exhaustion (dramatic), but the second one looks doable!! Going to give burpees+jump a try next time.
I love working the main groups– you get so many other muscle groups worked without even realizing it! My research was studying muscle activation in Squats and Push Presses– and you definitely work a lot of core muscle in addition to those big leg muscles!
I almost always go BIG!
Since I have been training for a marathon my time spent strength training has been limited, but I have found that push ups, squats, lunges and planks are great moves that don’t take too long. I used to take body pump classes which hit most muscle groups. However, for when i don’t have much time those exercises you posted look like a great option!
totally! great for cross training!
I’m all about the big muscles groups. I don’t have time for split routines any more. It’s all about getting the most bang for your buck! Oh burpees. Yes I know them well. Now excuse me as I go make others do burpees around me! 😉
love me some burpees!
Since I get lazy when it comes to strength, when I actually do it I only focus on big muscle groups to save time and because it seems those exercises are good for core strength too. Burpees, push ups and planks are my favorites.