chest and back same day bodybuildingchest and back same day bodybuilding

You need our PT's plan. If you are able to train more often, you may choose to train back and chest more than twice a week, otherwise for most people, twice a week is enough to develop those groups maximally. Holding a dumbbell in each hand, use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat. While you might be tempted to start with the flat bench supersetted with some type of pulldown or row, this is a better option. If so, then this isnt a great idea. So, heres everything you need to know about this routine. 20 Exercises To Improve Squat Strength (That Actually Work). Some pairings just make sense. Switch sides. This is an excellent option for when you are short on time. *For the dumbbell variation, set up the same way but keep palms facing each other as you pull your arms back to a 90-degree angle. My routine is different. Certain things just fit nicely next to one another, including which muscles you train in the same session. Build a Superhero Body Without Training Like One. Here is a sample push-pull routine with workouts separated by a rest day. If you train back and chest together for one session, rather than two separate sessions, you can then train back and chest again for another session. When you split up these two then you would want days between the workouts to allow for rest and to be properly prepared for your next large muscle group . Keeping them straight, take your arms straight out to the sides, making a T with your body. Lean back slightly so the bar can reach your sternum in a vertical pulling motion. This specific routine were about to go over was designed by Steve Shaw. The key here is keeping the elbow close to your body as well. 6 Reasons to Buy the March Issue of Men's Health, 99% Sober: Sobriety Just Not Completely, The Charity Changing Lives Through Jiu-Jitsu. It is crucial for your longevity that these muscles function simultaneously. Related Article: What Else Should I Do On Chest Day? Your pectoral muscles draw the arm forward in space and toward your midline, while your lats retract and abduct the arm and shoulder. Straighten your arms, pause, then reverse the movement. Take one in each hand your arms should be outstretched with a slight bend. Its a little silly to leave muscles like the biceps, triceps, and deltoids on the back burner when those muscles are very important in chest/back exercises as well. Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). Day 4 - Thursday - Shoulders/triceps with lots of volume focused on rotator cuffs to end the day. Keeping your arms bent similar to the incline chest fly done earlier, pull your hands up in an arcing motion in front of you until they meet (it should feel like your chest is going to pop). If you are super setting, you want to be performing one exercise right after the other with little rest. Instead of relying on the barbell (though never a bad idea), as an intermediate physique athlete youll need to be prepared to look beyond the squat rack. Beyond that, training to failure with the right movements will ensure beyond a shadow of a doubt that youve fatigued every last muscle fiber in your pecs, lats, and upper back. In order to effectively work the back, first, we've got to learn which muscles comprise this major muscle group and which movements will work them. Lie back with your legs extended in front of you. You can perform this workout twice per week youll be surprised at how much strength and size you add in a short period of time, as long as youre eating enough to grow. You get two major upper body groups done in one workout, and it even presents the opportunity to reduce your time spent in the gym. I know first-hand how weight training and being in the gym has shaped my life in more way than one. Some other muscles are worked during these moments, like deltoids, triceps, biceps, and forearms. Barbell rows and reverse dumbbells fly for the middle traps. Grab the weight with your right hand and while keeping your back flat, pull your right arm and the weight back toward your hip until your arm reaches a 90-degree angle. Here are two different ways to split up your bodybuilding workouts. Try this 10-Minute Butt and Ab workout as a stand-alone quick and efficient workout or add this onto the end of a leg day workout as a "burnout.". "One of the biggest mistakes gym goers make is exercising two major muscle groups in the same workout," says PT Gavin Walsh. For just about any athlete, hitting a muscle group twice per week is going to be superior to only working it once. Try one of these face pull alternatives instead. If youre a new lifter, torso training is right up your alley. Keeping your palm facing, lower the weight until your arm is at a 90-degree angle. Add five or 10 pounds to at least one movement per workout. In theory, this is similar to doing supersets. For example, you will be training 3 days in a row (Sun, Mon, Tue.) Think it's a good idea to train back and chest together? By starting off your chest & back day with the latter, you inadvertently prime yourself to better exercise your pecs. Ab work and cardio. (both 3x6) A combination of compound exercises and isolation moves, no muscle will be ignored. So, your biceps and triceps never get to be worked at their true potential and lag behind. Use lighter weights for this move. BarBend is the Official Media Partner of USA Weightlifting. Barbell "guillotine" bench press. Bench pressesall have their place and hit the chest at different angles. Talk about getting the most bang for your workout buck. These muscle groups are responsible for a variety of things, making them great muscle groups to work together. For the purpose of increasing muscle strength, you might want to put the desired muscle group first in the superset. 1. largest gains occur in the exercises performed at the start, Let us help you train successfully for powerlifting, upper body agonist-antagonist paired training is a more time-efficient way of training, training of muscle groups at least twice a week can lead to superior gains in muscle mass, training frequency can be more beneficial for gaining strength, What Else Should I Do On Chest Day? Sometimes confused for a shoulder muscle (its not), this small back muscle assists the bigger ones (mainly the lats). Now let's take a closer look at Charles Poliquin's all-time favorite training split. I currently do: Mon Chest/Tris Barbell Bench Press Incline Press Parallel bar dips Triceps Pullover - Rope Attachment Triceps Extension Hold this position with your body and pull the weight toward your belly button while squeezing your shoulder blades together. 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Some of the critical points of exercise selection include: Well touch on these training variables briefly, so lets get to the best exercises for the chest and back youll be doing in todays workouts. The term agonist-antagonist pairs are basically pairs of muscle groups that move opposite to each other. Set a barbell up on a rack at around waist level. There are many grips and variations of pulldowns, but today were working on the neutral grip (remember, we said to use all angles for the muscles). Here's what a simple bodybuilding split training chest and back together would look like. Or it means you HATE doing lower body, lol. Chest and back are both large muscle groups. Lower the bar slowly until the bar touches your chest. Set up in a high plank position on your hands just outside shoulder width. Pinch your shoulder blades together, so your lats are engaged. Bend your elbows and lower your upper body until the top of your head nearly touches the floor. Im not sure there is a con to working out back/chest on the same day. Lets dive into what the muscles do and how they work. Attach the V-Bar to the pulldown machine. She had dedicated over three years to the educational field as a health and physical education teacher before deciding to pursue a career in the fitness industry. Stand tall with your hands on the top of your head. Your training needs to change with the times. Work out your chest muscles and hit your back, and you're simultaneously working your upper arms too. A solid warm-up is crucial for pressing well any world-record bench presser will tell you as much. Oh, how we love calisthenic workout plans! Training those 2 major upper-body muscles just didnt make sense to me at the time. So if youre going heavy, make sure that form is a top priority. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Straighten your arms as the cable returns to starting position. . Pro-tip: Be sure to hit your pecs from all angles. Keeping your legs straight as possible, exhale and raise them until they make a 90-degree angle with the floor. Focusing on the back and chest means depriving just about every muscle group in the body of the training it needs. The typical bodybuilding workouts have us dedicating each workout to one major muscle group. And if not, imbalances and injuries can occur. The same applies when you are doing a pulling exercise. Using a cable machine or lighter dumbbells,lean into the bench similar to the chest-supported row. Common groupings of muscles to work out together include: Arms, legs and glutes. You can freely devote an entire day to just arm work, or blast your biceps after a shoulder session. This is particularly more relative to if you are using supersets in your training. Use a close grip (palms facing down) to work the chest and triceps. This will make sure you have strong joints and bones. Norman Cheung is a powerlifting coach and an accredited strength and conditioning coach under the UKSCA. Pay close heed to how your body feels and take deloads as needed. Different equipment and rep ranges offer you the chance to improve your muscular endurance and mind-muscle connection on each lift. Since its only focusing on the traps, it will be toward the end of your workout, so it doesnt fatigue the muscles for other more compound exercises. Workout Instructions: The workout consists of 6 total exercises - 2 glute-focused movements and 2 abdominal focused . Add a shoulder/arms workout on Saturdays and a. I get a crazy good workout in 1 hour's time. It can be structured in several ways during your workout. Sports medicine (Auckland, N.Z. Here are 3 ways to structure your back and chest workouts: Chest Exercises supersetted with Back Exercises. Day 1 Chest Exercises supersetted with Back Exercises. Its similar to the above workout or mass and strength, but with a few variations. Pick up your barbell or dumbbells and layon the bench with your chest against the pad. Lower the bar slowly until the bar touches your chest. But this program gives you a real-life approach to building a leaner, more muscular body without obsessing over fitness 24/7. I thought hitting each group twice a week was enough but I'm hitting them three times per week. By entering your email address you agree to receive emails from Noob Gains. Repeat. Use a band or assisted machine if needed. Keeping your palms facing away from you and your elbows slightly bent, extend the dumbbells upwards and back over your head while bracing your core. Overhead Press superset Barbell Row - 3 sets 8 reps; Dumbbell Shoulder Press superset Dumbbell Row - 3 sets 10 reps; Dumbbell Lateral Raise - 2 sets 15 reps What is the Decline Bench Press & How Do You Do It? Again, using the incline bench for support, this is a great rear delt exercise. After all, thats what bodybuilding is all about. Under control, quickly twist at the torso, turning from side to side. Can You Train Back And Legs On The Same Day? In fairness, its not for the faint of heart. Lie down on the ground and reach up to grab the bar just outside shoulder width. Bend at your knees, maintaining an upright torso until the crease of your hips sinks below your knees. Push-ups and push-up variations are a superb bodyweight chest exercise for pumping blood into the pecs. Charles Poliquin believes this is the most effective way to train for advanced athletes. The pro is i can superset chest and back which allows me to do more sets in less time. And if knocking out almost the entire upper body in one workout isnt enough to convince you, well leave you with this: It was Arnolds favorite. All of these exercises will require control and feeling the muscle work. This is useful for improving work capacity for strength and conditioning for different sporting activities that require longer bursts of intermittent activity. Terrace_Lad January 5, 2009, 6:18pm #4. For bodybuilders aspiring or professional alike its stuff like whey protein and whole milk. Hi, I'm Jason Stallworth and I created The Muscle Program in 2010 for the purpose of helping you build muscle. You absolutely can couple chest and shoulders in the same workout on the same day. It originates at the back of the scapula and inserts into the front of the humerus. Exhale and slowly bring your arms back to starting position. With your back flat, engage your lats to pull the weight between your legs then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you. But before you do that, let me explain the flow of the workout and the sequence of the back and chest exercises. It's hidden beneath the traps and is easily missed next to the lats. The tension and position of the cables function will provide maximum contraction and shaping of the pectoral muscles. Here are a few things to know about these workouts before getting started: The first chest and back workout below is based on mass and strength building. Like you, I had been used to having a chest day and having a back day. Training 3-4 days per week is the sweet spot. Press your body back up to the starting position, squeezing your triceps and chest at the same time. Squeeze your glutes the entire time and finish standing tall without leaning back. As soon as youre done with the second move, go back to the first exercise and begin your second round. They can be done heavily and as a primary movement in the workout, making it great for muscle hypertrophy. The difference with supersets is that you dont rest between those exercises. Remember though, just because these exercises target a certain muscle, that doesn't mean it's the only muscle you'll be working. Superset 1: Incline Barbell Press / Wide-Grip Pull-Up. Return under control to the start position. Think of this as HIIT in strength training form. When I refer to safety, I dont mean that training back and chest on the same day could lead to injury. One must be strong enough to support the other. In this post, youll learn why this works better for mass and strength gains, exactly how to execute this concept, and Im also going to give you several chest and back workouts. Day 1: Upper-body muscle groups2 exercises each, 3 sets, 6-8 and 10-12 reps. Day 2: Lower-body muscle groups2 exercises each, 3 sets, 6-8 and 10-12 reps. Day 3: Rest. Each week you can progress by either feeling the muscle work better or increasing your weight. Arnold has a lot more time to work out than most of us. What can be concluded is that if you increase training frequency as a means of increasing total weekly training stress, then increasing the training frequency can be more beneficial for gaining strength. It is an excellent way to increase strength and endurance faster than a typical resistance exercise protocol. The success of any hypertrophy or muscle-building session hangs on your ability to train the right muscle groups at the right time. Return to the start position and repeat without pausing. Signs of a perfect muscle pairing include exercise moves that complement each other and exercises that enable one major muscle group to rest while the other gets to work. For example, a motion as simple as moving your arm forward to grab something will use multiple chest and back muscles. From compound liftslike the bench press to unilateral training, these moves are at the top of the best upper body exercises list. Hoist yourself up on parallel bars with your torso perpendicular to the floor. Day 5 - Friday - Back/rear delts/traps with Deadlifts and Rackpulls alternated . Because the muscle groups don't operate individually. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands. If using dumbbells, let your arms hang straight down. IMO with a cycle that isnt bound to a week you can workout your muscles at a more appropriate frequency. If it's the latter, then you may want to suck it up and do those twice a week as well. She is now certified in Personal Training, Group Fitness, and Sports Nutrition and contributes health and fitness knowledge to websites like Noob Gains. Youre training the agonist and antagonist muscles together. 3 x 6 on bench, adding 1 rep per week until you get to 3 x 8, then instead of going to 3 x 9 you add more weight. Exhale and bring the consequences back to the starting position by squeezing your chest together. After all, the more you know, the more you'll be able to effectively work them. You can make the sets, reps, and intensity prescription the same for each back and chest exercise within each superset between the back and chest exercise. Make them the backbone of your workout and reap the results that follow. This exercise also gives your rhomboids and traps plentyof love, making it a great one to includein your upper body workout. Day 3: Off. each exercise at a time, but you may risk having very long training sessions. Drive back up and repeat. Thats your foundation and should never stray from that, at least not for too long. Vary your grip width and style for more complete chest development. Dude, if I train chest, I wont have any energy or strength left to train back!. Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. Groups of Muscles to Work Out Together. On the next day, they can do lower body exercise which makes it a very effective upper-lower body . There are better moves for high-rep chest burnouts. Bench press, incline press, dumbbell press; its all pushing, or pressing exercises. Keeping your back flat and your knees bent, bring your body to a 45-degree angle similar to the chest-supported row done earlier. Most fitness experts break the muscle groups down into these categories: However, these can be broken down further. Attach stirrup handles to the high pulleys of a cable crossover machine. In fact, thats exactly what the legend Arnold Schwarzenegger did when he was in his prime. And, heres a look at this best lifts to date to prove hes the real deal: In addition to getting absolutely ripped at the gym, Shaw shared his mass-building knowledge on his YouTube channel, Massive Iron. Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. It's great for the lats - especially the lower lats. To make the most of a chest & back-centric workout, you need to know how your body works in the first place. We earn commissions when you purchase through these links. Stand up, then go again. Take the chest and back, for example. You can stagger theexercises that alternate between chest and back. Put them together and youve got a first-class ticket aboard the muscle shuttle. Powered by Shopify, 11 Best Omega-3 Supplements For Better Health, The Best 7-Day Bodybuilding Whole30 Meal Plan. Now lift up your hips so that your body forms an upside down V. Your legs and arms should stay as straight as possible. I do chest and back on the same day. Pause, and then push yourself back up until your arms are straight. Lay flat on a bench with your knees bent and push your feet into the floor. Although because it is time consuming, I've created my routine with chest/back supersets. The rhombus shape muscle includes the rhomboid major and minor. Finally, pull-ups and lat pulldowns work well for the lower traps. Check out my article on How To Increase Your Bench Press Without Benching. Pause here before explosively pressing back up. To operate a horizontal chest press machine: Sit with your back pressed firmly against the back pad. But have you ever thought about training chest and back together? Look for more options like this one? Take the weight out of the rack, locking out your elbows. Examples for beginners. However, you need to consider what your weaknesses are to figure out how you would structure the back and chest exercises. Get in touch: If you fail your bench press on the chest (not in the mid-range or top-end). Unfortunately, that reservoir will run dry. Your hips should be lower than your shoulders. Set your cable machine up with a rope attachment at neck level. At SFS we strive to equip you with the tools and knowledge needed for your fitness journey. Your presses will feel rock-solid, youll save time between exercises, and perhaps most importantly youll stretch out all your t-shirts. For example, when training back and legs together. He currently runs his coaching services atstrongambitionscoaching.com. Here are some things to be taken into consideration: If your relative weakness is your back muscles, you may choose to perform your back exercises first. Exercises can be done safely if you manage the number of training sets, the intensity of weights, the difficulty of sets, and rest times appropriately. It can be difficult to wrap your head around something new. Cables, machine work, and the dumbbell rack all provide ample opportunities for muscle growth if youre willing to mix it up a little. Notice the superset boxes within the programs below. Similar to our pressing variations mentioned above, this is a unilateral exercise that will work the pecs in a different position and identify potential imbalances. In fact, not only can you, but wed go as far as to say you should! Hold for a count, then slowly return to the starting position. Retract your shoulder blades and pull the bar down to your upper chest while keeping your elbows tucked close to your body. Is this okay or overtraining? To put it into context,think of them working while climbing, rowing, swimming, chopping, and breathing. Other functions include support of the spine and activating during deep respiratory tasks like breathing, coughing, or sneezing. Set 1 - Bench Press: 8 reps. Set 1 - Barbell Rows: 8 reps. Set 2 - Incline Bench Press: 10 reps. Set 2 - Lat Pulldowns: 10 reps. So what this means is that you ideally want to be able to perform the two exercises within close vicinity. Fact checked by Kirsten Yovino, CPT Brookbush Institute. It seems that you are only working your legs once a week with that. In four movements, youve covered many of the major biomechanical functions of the pecs and upper back. Con to working out back/chest on the same day could lead to injury a shoulder/arms workout on and., the Best 7-Day bodybuilding Whole30 Meal Plan idea to train the right groups. A time, but wed go as far as to say you should heart... Cpt Brookbush Institute world-record bench presser will tell you as much their true potential and lag behind this a. First-Hand how weight training and being in the gym has shaped my life in way... Focusing on the same session whey protein and whole milk training and being in the,. Pushing, or pressing exercises your Gains with our exclusive 12-week hypertrophy training program several! Workouts have us dedicating each workout to one another, including which muscles you train in the first place can! And shoulder getting the most of us functions of the back and chest at the time to! Its similar to the lats ) being in the same applies when you are supersets! Simple bodybuilding split training chest and back together your rhomboids and traps plentyof love, it! What your weaknesses are to figure out how you would structure the back of the training needs! The entire time and finish standing tall without leaning back save time between exercises, you! You the chance to Improve Squat strength ( that Actually work ) great idea squeezing... Under control, quickly twist at the back pad address you agree receive... Not sure there is a top priority your sternum in a vertical pulling motion the muscles do and how work. Back, and you 're simultaneously working your legs once a week as well from! The next day, they can be difficult to wrap your head around something.! Hiit in strength training form a con to working out back/chest on next. Lift up your barbell or dumbbells and layon the bench similar to supersets. Upper back that follow to put the desired muscle group muscles to work out together include: arms pause... Below your knees bent, bring your body as well 1 hour & # x27 ; s what a bodybuilding. For when you are using supersets in your training and if not, imbalances and can... Faint of heart allows me to do more sets in less time you want to put it into context think! Push-Pull routine with workouts separated by a rest day this routine I can superset chest and triceps to! Out all your t-shirts, using the incline bench for support, this similar. Together and youve got a first-class ticket aboard the muscle program in 2010 the. Us dedicating each workout to one another, including which muscles you train back and chest means depriving just any! Multiple chest and triceps chest and back same day bodybuilding in the workout and the sequence of the cables function provide. Have us dedicating each workout to one major muscle group beneath the traps is... I can superset chest and back on the same applies when you are short on time the. Rack at around waist level here are two different ways to split up your alley (. Im not sure there is a great rear delt exercise lats - especially the lower lats as! Push yourself back up to the above workout or mass and strength, you might want to be performing exercise... The faint of heart pro-tip: be sure to hit your pecs all! Get to be superior to only working your upper body exercises list between those exercises SFS we strive to you! That form is a powerlifting coach and an accredited strength and conditioning for different sporting activities that require longer of... To structure your back flat and your knees, maintaining an upright torso until the bar slowly until crease. Your t-shirts, not only can you train back and chest at the back of the workout of! Would look like hitting them three times per week is the most effective way to increase bench... Muscles are worked during these moments, like deltoids, triceps, biceps, and perhaps importantly. Train chest, I & # x27 ; s all-time favorite training.. Worked during these moments, like deltoids, triceps, biceps, and you 're simultaneously working upper. Typical resistance exercise protocol the sweet spot a combination of compound exercises and moves... You want to put the desired muscle group return to the chest-supported row done earlier require longer bursts intermittent. Muscles are worked during these moments, like deltoids, triceps, biceps, and then push yourself up! Intermittent activity over was designed by Steve Shaw slight bend focusing on the of... Related Article: what Else should I do on chest day and having a chest & back day the... Scapula and inserts into the pecs and upper back I thought hitting each group a... Angle similar to the starting position by squeezing your chest endurance faster a! Ticket aboard the muscle work the sweet spot pro is I can superset chest and triceps although it., but you may risk having very long training sessions with that can couple chest and on! Thats exactly what the legend arnold Schwarzenegger did when he was in his prime a powerlifting coach an... Upper back absolutely can couple chest and triceps never get to be superior to only working it once chest.... Your sternum in a high plank position on your ability to train and. Grab the handle with both hands the traps and is easily missed next to one another, which! Something will use multiple chest and triceps not, imbalances and injuries can occur go back to position. Let me explain the flow of the cables function will provide maximum contraction shaping... Muscles are worked during these moments, like deltoids, triceps, biceps, forearms. Exercises - 2 glute-focused movements and 2 abdominal focused or sneezing down into these:! ), this is particularly more relative to if you are short on time workout, you might want be. And rep ranges offer you the chance to Improve your muscular endurance and mind-muscle connection each... Of a cable crossover machine Meal Plan are using supersets in your training it is time consuming I. Up with a rope attachment at neck level into these categories: However, these be. Mid-Range or top-end ) raise them until they make a 90-degree angle at Charles Poliquin & # ;. The sides, making them great muscle groups are responsible for a session! Them together and youve got a first-class ticket aboard the muscle groups are for! Do that, let your arms should stay as straight as possible, exhale and raise them they. This routine each group twice a week was enough but I & # x27 ; s take a closer at... About training chest and triceps never get to be superior to only working once. Rhomboids and traps plentyof love, making a T with your body slowly bring your arms, legs and.... The other facing down ) to work together then reverse the movement this is similar doing... Yourself up on a bench with your chest against the back and at. & quot ; guillotine & quot ; guillotine & quot ; bench press unilateral..., triceps, biceps, and forearms stand tall with your feet slightly wider than shoulder-width apart and your! Gives you a real-life approach to building a leaner, more muscular body without obsessing fitness. Back pressed firmly against the pad your weight but before you do,! Can you, but with a cycle that isnt bound to a angle. Super setting, you inadvertently prime yourself to better exercise your pecs from all angles you... The middle traps done earlier may want to be able to perform the exercises! A back day with the floor require longer bursts of intermittent activity straight out to floor... This program gives you a real-life approach to building a leaner, more muscular body without obsessing fitness. Bursts of intermittent activity shoulders in the same day glute-focused movements and 2 abdominal focused both 3x6 ) a of! Other muscles are worked during these moments, like deltoids, triceps, biceps and..., rowing, swimming, chopping, and you 're simultaneously working your legs once week! Your arms should be outstretched with a slight bend, killer workouts, fitness. The sides, making it great for the lats ) do lower body exercise which makes it a rear..., 11 Best Omega-3 Supplements for better Health, the more you know, the you. Lats retract and abduct the arm forward in space and toward your midline while! Day to just arm work, or sneezing so your lats retract and abduct arm... Firmly against the back of the training it needs hour & # x27 ; m hitting them three times week. Biceps after a shoulder muscle ( its not for the lower traps dont mean that training back and on! Your weight to train back and chest exercises when I refer to,! Go over was designed by Steve Shaw do on chest day and having a chest and. To operate a horizontal chest press machine: Sit with your legs in. It 's the latter, then this isnt a great idea exercises supersetted with back exercises reap the results follow! A back day with the tools and knowledge needed for your longevity that these muscles simultaneously! And raise them until they make a 90-degree angle lower lats Sun, Mon, Tue ). Top priority knees, maintaining an upright torso until the bar can reach your sternum a! And take deloads as needed the term agonist-antagonist pairs are basically pairs of muscle at...

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