Skip to main content
Register  Log In 

Apt workout routine for max muscle growth?

Suggest the best workout routine for max muscle growth

Hameedhudeen
Hameedhudeen g Hameed Hameeed
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted

  • Hey,

     

    Since i started lifting, ive been training one muscle group per day, like chest on monday, shoulder on tuesday, triceps on wed, bicep on thursday, shoulders on friday and legs on saturday. On sunday i might take a day off or mostly continue with chest 😅

    With this routine, I did 5workouts of 3 sets, 12-10-8 reps increasing weights simultaneously.

     

    As a beginner, Ive been seeing some gains but recently a friend of mine suggested that i should train 2 muscle group per day as mostly muscle group recovers back in 2 days max. 

    He suggested me to do chest & tricep on monday, back and bicep on tuesday, shoulder and leg on wed and continue the cycle.

    He also suggested to do 3 workouts for each muscle group per day which equals 6 workouts per day of similar rep range and weights.

    With this routine i could be training each muscle group twice a week.

    But with this routine i have felt like not hitting the muscle group hard enough and have even did 4+4 workouts per day. Am i overtraining?

    I actually want suggestion from you on the best routine for me, I'm trying to build mass, im a 21yo little less than 6'2" and weigh 79Kgs.

     

    Please guide me on a good routine :) 

    Thanks! 😊

Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Hameedhudeen

  • Hey,

     

    Since i started lifting, ive been training one muscle group per day, like chest on monday, shoulder on tuesday, triceps on wed, bicep on thursday, shoulders on friday and legs on saturday. On sunday i might take a day off or mostly continue with chest 😅

    With this routine, I did 5workouts of 3 sets, 12-10-8 reps increasing weights simultaneously.

     

    As a beginner, Ive been seeing some gains but recently a friend of mine suggested that i should train 2 muscle group per day as mostly muscle group recovers back in 2 days max. 

    He suggested me to do chest & tricep on monday, back and bicep on tuesday, shoulder and leg on wed and continue the cycle.

    He also suggested to do 3 workouts for each muscle group per day which equals 6 workouts per day of similar rep range and weights.

    With this routine i could be training each muscle group twice a week.

    But with this routine i have felt like not hitting the muscle group hard enough and have even did 4+4 workouts per day. Am i overtraining?

    I actually want suggestion from you on the best routine for me, I'm trying to build mass, im a 21yo little less than 6'2" and weigh 79Kgs.

     

    Please guide me on a good routine :) 

    Thanks! 😊

Your friend has a good suggestion, but your way is not all bad either. The thing with 1 body part a day is training it with enough volume to make that 7 day rest not too long but long enough. You just have to experiment to see what work best for you. If you do once a week do chest, legs, back, shoulders & abs, and arms...something like that. The more muslce groups you work at once the better the release of growth horomones as well. I did great once a week for my first 3 years and now twice a week does me the best.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .