There is a general opinion among fitness professionals that some exercises cannot be combined into one workout. In fact, there are no clear prohibitions: it all depends on their order, importance, as well as the correct technique of execution. Let’s find out how to properly integrate various exercises into your training.
What exercises can not be combined: squats and deadlifts
These exercises are technically very similar. They differ in the arrangement of the weights (on the shoulders or on the floor) and, as a rule, the arrangement of the legs. Both exercises are complex and cover the legs, buttocks, and back. Therefore, there was an opinion that two heavy exercises for the same muscle groups are too much for one workout.
If you are training with maximum weights in all of your exercises, it is really not advisable to combine squats and deadlifts in one workout. In this case, you can perform the first exercise with a maximum weight and the second exercise with a weight 30% less than the maximum weight.
What exercises can not be combined: bench press and squats
The exercises are technically complex and place an axial load on the spine. If you have no musculoskeletal limitations and you are confident in the correct execution technique, you can combine these exercises without hesitation. Do you have problems with your back, knees, feet (also because you are overweight)? Better to replace bench press with other exercises. For example, a bench press with a back support or a bench press in the simulator.
What exercises can not be combined: exercises for the triceps and muscles of the chest
Triceps work should not be done before chest exercises. Triceps is a synergist of the pectoral muscles, it “helps” them to exercise. At the same time, triceps tend to be weaker, so there’s no point putting them on the chest before training. At the same time, seasoned fitness athletes may have individual tasks and sometimes want to put stress on the triceps more than the chest. For example, when preparing for gymnastic CrossFit elements or explosive strength training. So, it is not forbidden to train the thoracic triceps as a whole.
What exercises can not be combined: deadlift on straight legs and hyperextension
When incorporating such a helpful lower back exercise as hyperextension into your workout, it’s best to avoid straight-legged deadlifts altogether. Replace that with a Romanian deadlift exercise performed in a stable position with your knees slightly bent. This is how you avoid overstretching the hamstrings. It makes sense to first train the lower back muscles in hyperextension, and then move on to a more comprehensive examination of the back and buttocks in the form of a Romanian jab.
Which exercises cannot be combined: pull-ups and forward bends with the barbell
This is a very strange opinion that seems to have arisen among people who do not know how to pull up. The back and upper shoulder girdle work on the bar, while the lower back is unloaded and carries no axial load. The inclines stress the lower back, hamstrings, and unbreakable crease. Both exercises train the back line of the body and complement each other perfectly. A great combination for a workout. There are no limits here.
What exercises can not be combined: squats, lunges, deadlifts and bench press
All of these exercises are complex, making the most of all the muscles in your body. The first three put more emphasis on the legs, buttocks and back, while the upper shoulder girdle also does not rest, but works on support.
The bench press mainly affects the chest, upper arms, and back. But all these exercises are difficult, very tiring. Hence the idea to divide them into different training days.
It’s best to combine them only when you have little time to go to the fitness club and need the most out of each workout. And do not try to use maximum weights, try different ways of exercising. It is usually best to distinguish between these exercises and do them on different days of the week.
What exercises can not be combined: pull-ups, push-ups, bench press, standing and sitting
The first exercise maximizes the back, top of the shoulder girdle, and arms. Push-ups – an exercise for the chest and triceps, including, depending on the technique of execution, arms. The bench press is primarily an exercise for the chest, while the standing and sitting positions are for the shoulders, but they all involve the back muscles as well. They perfectly complement each other, so they can be performed during one training session. It is recommended that you stand up first and then sit down as the former is more difficult to do.
What exercises can not be combined: bench press and squats above the head
The top press is a bench press that is mentioned more than once. The latter is more often done with dumbbells as it is technically easier. The top press puts a greater axial load on the spine as the back flexes more.
Air squats are squats in which the weight is raised above the head, not the shoulders. In terms of how the spine works, it is very similar to a bench press. Only athletes and regular fitness practitioners can combine these two exercises in one workout. If the body’s muscular stabilizers are not properly trained, they simply cannot withstand two such exercises in a row, and all the stress goes to the vertebrae and intervertebral discs. And well-developed muscles can withstand the pressure of the barbell, and exercise will not hurt.
In general, as you can see, almost all exercises can be combined with each other. The most important thing is to take into account the pace of work and the weights with which you are training. It cannot be said unequivocally that one or the other exercise cannot be combined with another. It all depends on your physical condition and training goal.