Introduction to

Basic Muscle
Groups
E102-Unit
2
Learning Learning
objectives outcomes
• To Get A Basic Understanding • Name and identify muscle groups of
About Different Upper Body the upper body
Muscles • Shoulders
• Chest
• To Get A Basic Understanding • Back
About • Biceps
Different Lower Body Muscles • Triceps
• Abs
• To Understand The Basic Exercise
Plan Split Based On The Training • Name and identify muscle groups of
Experience the lower body
• Quadriceps
• To Understand Muscle Fiber Anatomy • Hamstrings
And Types Of Muscle Growth • Calves

• Describe basic exercise plan splits

• Explain muscle fiber anatomy and
growth
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Chapter
outline
• Upper Body Muscle Groups
• Lower Body Muscle Groups
• Basic Exercise Plan Splits
• Exercise for Intermediate Lifters
• Muscle Fiber Anatomy and
Growth
• Muscle Growth or Hypertrophy

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Practical Importance of Today’s
Learnings
• This session will help you plan exercise splits for yourself as well as your clients,
keeping in mind the major muscle groups.

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Upper Body -
Chest

• Chest or Pectoral muscles connect the

front of the human chest with upper
arm and shoulder.

• Chest or Pectorals consist of 4 muscles

• pectoralis major
• pectoralis minor
• serratus anterior &
• subclavius

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Upper Body -
Back
• Back is primarily divided in two -
• Latissimus Dorsi
• It is the largest muscle in upper
body which originates from the
lower back part of the body.
• Trapezius
• It is located on the posterior aspect
of
the neck and thorax.
• It is a large, triangular paired muscle
which looks like a diamond when
viewed together.

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Upper Body-
Shoulders
• Shoulder or Deltoids

• It is a thick shoulder muscle

which defines the round
contour of your shoulder

• It consists of three Heads-

• Anterior Head
• Lateral Head
• Posterior Head

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Upper Body -
Biceps

• Biceps brachii is one of the main

muscles of the upper arm which
acts on both the shoulder joint
and the elbow joint.

• It derives its name from the fact

that it consists of two parts
(heads): long- head and short-
head

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Upper Body -
Triceps

• The triceps brachii form a large

muscle behind the arm and is a
three-headed muscle.

• The triceps brachii comprises of ->

• Long head
• Lateral head
• Medial head

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Upper Body-
Abs

• The Abs muscles run vertically on

each side of the anterior wall of
the human abdomen.
• These muscles are divided
into three parts
• Rectus Abdominis
• Transverse Abdominis
• Oblique muscles

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Lower Body -
Quadriceps

• Quadriceps are extremely

powerful muscles that assist
in day to day activities such
as walking, running, jumping,
etc.

• The quadriceps consists of ->

• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

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Lower Body -
Hamstrings

• Hamstrings are a group of

muscles located at the rear of
the upper leg.

• Hamstrings consists of ->

• biceps femoris
• semitendinosus
• semimembranosus.

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Lower Body –
Glutes
• Glutes consists of 3 muscles –
• Gluteus Maximus
• Gluteus medius
• Gluteus minimus.

• The gluteus maximus is the

largest of the three muscles.
• The functions of muscles is
extension, abduction & internal
as well as external rotation of
the hip joint.

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Lower Body –
Calves
• The calf muscle is located on the back
of lower leg.
• It is made up of two muscles:

• Gastrocnemius – It is the larger calf

muscle. It has two parts (medial and
lateral) which together create its
diamond shape.

• Soleus – It is a smaller, flat muscle

that lies underneath the
gastrocnemius muscle.

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Basic Exercise Plan
Splits
• The exercise and training plan will differ
from person to person and primarily based
on the experience.
• A beginner should focus on –
• Building the habit of being regular
at training
• Training routine of at least 3 days
per week
• Focus on learning the exercise form
for initial month.
• Beginner can either chose to -
• Perform One body part per day if
training
for 5-6 days
• Or full body workout routine for 3 days
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Exercise for intermediate
lifter
• An intermediate should have below aspect covered in training –
• Compound exercise forming base of the training plan
• Frequency of at least 5 days per week
• Focus on progressively adding weight to the lifts
• A frequency of 2 for all major muscles group in the week.

• Depending on training experience and goal, the lifter can also periodize their workout
plan mainly using-
• Linear Periodization
• Daily Undulating Periodization (DUP)

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Muscle Fibre Anatomy and
Growth
• There are 3 types of muscle fibre –
• Type I also called as slow twitch fibres

• Type II also called as Fast twitch fibres which is further divided into:

• Type IIa

• Type IIb and IIx

• Type I muscle fibres are fatigue resistant and have major involvement in
long
duration activities.
• Type II on the other hand are recruited in activities involving force and
power.
• Type II fibres experience more growth compared to Type I fibres after
resistance
training and this has been proved by large number of studies.
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 Muscle Growth or
Hypertrophy

• Muscle growth or increase in size of muscle

fibres is called as Hypertrophy
• It further categorizes into two –

• Sarcoplasmic Hypertrophy – Increase in

muscle glycogen storage

• Myofibrillar Hypertrophy - Increase in size of

muscle fibres

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