How much time should i give to my training if i am doing chest ,bicep and tricep in a week.I generally give 4 days a week.Is it enough or should i do more because there is a shortage of time.Out of 4 days i give 1 day for chest and left over days for biceps and triceps. 

Do you train chest, triceps and biceps ? What about legs, abs, back, shoulders ? Cardio ?

I'm a little confused too.. can you please tell us your current split for training @Puchu? Sounds like you are doing..

Monday: Chest

Wednesday: Biceps

Friday: Triceps

Saturday: Biceps & Triceps

Is this kind of how your training looks? A little more explanation please, that way we can help you better 😊 

Yes exactly ...is it enough??

I kept the point to always do the curls slowly while moving down which helped me a lot.Sir can you plz tell that doing the hammer curls can bring thickness to my muscles?

I only do chest ,triceps and biceps.

No its not enough. If you have 4 days to train then 3 of those days cant be dedicated to arms if you want to maximize muscle growth. You forget that the body has a lot more muscles, dont forget your back, abs, legs, shoulders, traps and so on. If you only train chest and arms you will be guarenteed to get muscular imbalances. I suggest changing your split so that you train your body evenly.

William is right.. why are you not training your back or legs or abs? You need to train everything to have a well rounded physique. Have you thought about trying my Push/Pull/Legs program? This will get you in the gym three times a week to begin with as you work into more volume. If you decide you can only manage 4 days in the gym, then you could just rotate the month 1 calendar. Take a look and let me know what you think - http://muscularstrength.com/Push-Pull-Legs

Hey Scott so I want to start off by saying I love the viedeos and how real you keep things I’ve learned so much from you man. But I have a couple questions I’m 5 foot 5 150 pounds about 15% bf and I’m looking to gain muscle I go to the gym 3 days a week and I’m a union laborer for work and I do heavy manual laborer 6 days. A week I carry big shoring poles for concrete all day and set them up also strip forms and so on but I’m having a hard time trying to figure out how much I should eat cause when I use the calorie counters or even the method you give it comes out to around 2,700 calories but I end up loosing weight now I am new to fitness I’ve been lifting for about 4 months now have made amazing gains in the gym my bench went from 100 to 165 in these few months and my deadlift is at 220 I’m very proud of it. But I want s nice lean strong body where I don’t get tired while working and I can put up a good amount of weight I’m not looking for crazy muscle size I want to be actually strong however long it takes

Hey @Tereance88, thanks for the kind words man! Means a lot!

So I assume when you talk about calculators, you are meaning the one the @mealplan page right? That is just a starting point. If you have made some calculations and aren't seeing increases in weight/muscle mass, then you simply need to eat more 😊 Remember to be in a surplus of 250-500 calories ABOVE your BMR in motion (that is the days you workout). For you, however, you might need to eat the same everyday if you are doing intensive labor.

What numbers did you get from the @mealplan page (total calories and macros), and how long have you been eating 2700 calories daily?

I’ve been eating 2700 calories for about 2 weeks now when I calculated everything from the meal plan my total macros came out to be 339 g of carbs which I only eat oats, bannas, cuties, white rice, quinoa. My protien I caculated 191 grams because I have about 127.5 pounds of lean muscle. And for days I caculated 63 grams. Which for fat I eat eggs, unsalted mixed nuts and Adams 100% natural pb. Your meal plan by the way makes the most sense to me out of all the macro counters/ calorie counters. I couldn’t thank you enough for making that video and making it out on your website I hope someday I too can help people achieve there fitness dreams.

OK so if after two weeks you haven't seen any progress in terms of gaining strength or size then it's time to bump up the calories. Try going for about 3000 instead. Do you feel OK on that many carbs? Like, do you seem to be gaining much fat? If so, we can drop the carbs a bit and increase fats. Fats could be more like 80g-90g and even protein we could push up to about 200g.

I'd say boost the fats a bit and drop the carbs a bit. Gives you room to add more carbs if needed as you continue your lean bulk. Macros could look like this...

Protein: 200g

Carbs: 325g

Fat: 100g

Total Calories = 3000

Thoughts?

And it's my pleasure bro!! 😊 

Thanx sir for so much help.But sir should i increase my days or should i remain the same days with other body parts.You mentioned that i should rotate them in 1 month,i didn't understand.

I feel pretty good on the carbs but I did notice that I seem to get tired during my work outs a bit towards the end wen I get into my accessories lifts. I think it is because of the fat and I have had some strength gains with 2700 calories I’ve upped all my weights by at least 20 lbs in the 2 weeks I’m eating 339 carbs 63 grams of fat and 191 protien what do you suggest if I were to keep the calories the same what should I up fats and protien too?

If you think you can train more days, then do that. Otherwise, just stick go to a 3 day split with that Push/Pull/Legs program I linked you. I'll link it here again.. click on the link, and take a look at the calendar on the right hand side of the screen. That will show you how to follow the program. http://muscularstrength.com/Push-Pull-Legs

If you are getting tired, it might be that you just need some BCAAs or something to sip on during your workout. How long are your workouts?

But if it's been two weeks and you haven't seen increases in weight gain.. and body fat % hasn't dropped.. then you haven't been gaining muscle. If bodyfat has dropped.. then you could have been for sure. I would simply increase protein and fats to the numbers I listed before... maybe fat to 90g. The fat shouldn't be making you feel tired, if anything that will be the carbs.

Hi Scott

Thanks for the great videos! They're a great help!

I've gained some muscles and am really happy about it. As you recommended I've calculated my calorie intake. It should be 2800. Quite a challenge!

I workout 5 days a week, abs and dumbbell chest press with as much weight as possible. 1x 10 reps, 1x9, 1x 8reps, ...

Is this enough? Can I do something more, or should I do something differently?

Thanks!

Stephen B