Muscle Building Workout You have to Maximize Gains

 

How Often Should I Workout for Maximum Muscle Growth?

Video taken from the channel: How to Beast


 

Do this Daily to Build Muscle & Increase Endurance | Mike Rashid

Video taken from the channel: Mike Rashid


 

How Often Should You Train Each Muscle To Maximize Growth?

Video taken from the channel: Jeremy Ethier


6 Ways To Maximize Your Gains. 1. Commit To Evening Training Sessions. Athlete Craig Capurso prefers training in the evening, especially during a mass-gaining phase. “By placing 2. Keep Yourself Hydrated. 3. Create A Powerful Pre-Workout Concoction. 4. Balance Your Nutrition.

5. Hit Your Muscles. One of the best workouts to gain muscle. To build muscles you need to get up and give up the backrest and do this exercise standing.

When you do this exercise for the first time do it with lighter weights. Do 3 sets with 10 reps. The four-day split pairs a large bodypart (chest, back, shoulders, quads/hams) with one or two smaller muscle groups (tri’s, bi’s, traps, calves, abs) in each workout. This helps ensure that you’re fresh when doing your heaviest compound exercises.

Incorporate Variety Into Workouts – One important aspect for maximizing your muscle gains at the gym is to incorporate variety. It’s important you keep your muscles second guessing from time to time, otherwise they can become increasingly resistant when doing the same workouts every time. Purpose: To exhaust the triceps and shoulders. This workout works the triceps in every direction possible – overhead, pushdown motion and with a bent elbow.

The medial deltoid muscle of the shoulder creates the rounded full look of the upper body. This muscle is worked multiple times with the lateral raises, overhead press and upright rows. Slow-twitch muscle fibers are built for endurance activities, like running or biking long distances, and are aerobic in nature, which means they rely on steady oxygen intake to sustain exercise for a longer period of time. Fast-twitch muscle fibers are recruited for quick, explosive movements, like sprinting, lifting heavy weights and doing box jumps, and are anaerobic, so they synthesize energy without oxygen. The bottom line is that you need carbs if you want to build muscle.

Be sure they are of the complex kind and avoid any added sugars. Go with rice (white and brown), potatoes (sweet and white), oats, green vegetables, fruits such as apples, bananas, and berries, and whole grain breads and pastas. Scientists found that you need to train each muscle group twice a week for maximum results Analysing 10 studies comparing muscle gain in people training muscles once, twice or three times weekl. Go with flat and incline bench presses, rows, pull-ups, squats, leg presses, shoulder presses, close-grip bench presses and any other of the seemingly endless variations.

Met-RX BCAA 5000 Powder can be used to give you the quickest recovery and energize your workouts. Order now. If you’re looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a cascade of changes that will stimulate your muscles to grow biggerin response to the challenges you throw their way.

It’s tempting to think that’s all it takes to add muscle to your body.

List of related literature:

Strength gains, however, appear to be fully achieved with just one set per day in previously untrained people.14 People should select a variety of exercises that tax most or all of the major muscle groups of the upper body, trunk, and lower body.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

The premise here is simple: Keep loading high, volume low to moderate, and target the muscle fibers with the greatest potential for growth.

“Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way” by Michael Mejia, John Berardi
from Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way
by Michael Mejia, John Berardi
Potter/Ten Speed/Harmony/Rodale, 2005

It’s necessary to point out that in addition to doing exercises for only one or two body parts at a time, bodybuilders also spend many hours a week implementing nutrition and supplement strategies to achieve their desired levels of muscle size and definition, without which it can be hard to achieve the same appearance.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Statements like “I want my arms to be bigger,” “I want more size,” “I want to be more sculpted,” or “I want to change my body shape” suggest that the client wants to follow a program that will result in muscular hypertrophy or increased tone.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Most bodybuilders try to do too much and err on the side of overtraining When using a split routine for building muscle mass, the most effective exercises must be combined with enough rest and recuperation to allow size and strength gains.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

And make no mistake: Muscle growth through increased strength is always your goal in the gym.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

The second task is sheer necessity, since no one exercise is enough to fully develop even the simplest muscle.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Thus, simply increasing the protein or EAA load of individual meals will not increase net muscle growth, even in resistance-trained athletes.

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

So,what wecan learn from these studies isthis: you cannot only maintain muscle and strength by training only 1 or 2 times per week, butyou can also make gains.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

He writes: “Do the same sequence of lifts every day, and even if you keep adding weight, you’ll see your muscle growth slow and then stop; the muscles become very efficient at performing the 38 sequence they expect.”

“Think Like a Rocket Scientist: Simple Strategies You Can Use to Make Giant Leaps in Work and Life” by Ozan Varol
from Think Like a Rocket Scientist: Simple Strategies You Can Use to Make Giant Leaps in Work and Life
by Ozan Varol
PublicAffairs, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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69 comments

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  • Push Pull Legs Workout
    Monday:Legs
    Tuesday:Push
    Wednesday:Pull
    Thursday:Legs
    Friday:Push
    Saturday:Pull

    Muscle Group Rest Days in Between
    Legs:2,3
    Push:2,3
    Pull:2,3

  • I do 6 Days:
    Day 1: Upper
    Day 2: Lower
    Day 3: Upper

    Day 4: Lower
    Day 5: Upper

    Day 6: Lower
    Day 7: Rest

    I got great results guys

  • The reason why intermediate lifters going from 2x a week to 1x a week experienced greater gain, is that in intermediate or advanced state, the recovery phase takes longer. Because the stress-recovery-adaptation cycle is longer in each phase.

  • I do biceps three times a week now and see a difference.Many years ago I trained them everyday and achieved 18 1/2 in arms which I can’t now doing 2 times a week

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  • Please tell them that you really have to change your diet in order to workout more otherwise you’ll only lose muscle the more labor you put in.

  • arm daydeclined sitting dumb bell curls with overhead arm extensions. barbell curls with tricep kickbacks. lastly preacher curls and weighted dips/or close grip bench. 3 biceps, 3 tricepsis that enough for a full arm day workout?

  • I am resting every other day. I was really over trained and burned out. I feel much better after two weeks of every other day rest.

  • If the group who worked out 2x a week for 4 months switched to 1x a week and saw increased muscle gain, what if they alternated 2x and 1x a week if that’s the case?

  • How can you even train each group 3 times a week? 3 days arms 3 days legs 3 days chest and back. Like bro 9 days a week is my deal ��

  • If I did a full body workout 4 days a week, Do I always need a day break after every workout, which basically means work out every other day??

  • its 0.78 lbs extra, which is 350g…..You will not notice this……. for a whole year?????? Its not worth it. How much extra strain on your joints & ligaments after 3 years???? those are the studies you SHOULD be focusing on. Not the mere grams gained after a whole year.

  • I understand your opinion, but I don’t recommend having to rest when your mind just want to rest. Because it will lead to procrastination. You should rest when your BODY tells you (when you’re sick), but if your mind tells you to rest, fight it. You must overcome it. Because hardwork is useless without consistency. Have a good day sir!

  • They laughed when I told them I was planning to become slimmer with just using Custokebon Secrets, but after I showed these people amazing effects after I used it they are begging me to share with them about it. Of course I won’t let them know the details about this diet plan, hahaha

  • it just makes sense, that 2x each muscle in week is superior.

    for me i found that the most enjoyable Training Routine is upper Body day and lower Body day.
    Having said that i like to go for a jogg 2 times a week so my favourite Thing would be to weight Train 2x times a week.
    if i Train Monday Upper Body
    and thursday lower Body.. repeat, will I make strength gains at all or will it be futile?
    or will it just take longer for me to make Progress? ( I could live with that)
    Thanks in Advance!

  • @jeremy ethier What if i talk mass gainer like on seriously mass gainer and train each muscle 3x per week..is it beneficial than training each muscle 2x per week with out mass gainer?

  • My main question was 2 vs. 3 common sense says 4 will tear a muscle or exhaust it but will 3 do it.Very good video though but lacked the main question

  • 2-3 times a week seems more optimal for beginners. Protein synthesis rates change the more advanced you are and the older you are, so it seems best for those individuals to do a higher frequency. Also, protein synthesis is elevated (keyword) for up to 48 hrs, meaning it is above baseline for that time period and after that period it goes back to baseline and you can train again. With that said it would seem as though training every 48 hrs would be more optimal, meaning 3 times per week (for beginners). Intermediate trainers may need a higher frequency than that, possibly 4 times a week (Mon, Wed, Fri, Sun) followed by 3 times the following week (Tues, Thurs, Sat) training every 48 hrs and repeat throughout a training cycle. Advanced would need more than that because the body has adapted well at this time and it will take more to create muscle damage. On top of that, muscle protein synthesis will be elevated through a shorter time frame (such as 24 hrs), meaning an advanced (or aged) trainer should be able to train a muscle group every 24 hrs (5 days a week) and recover just fine. Beyond 5 days a week is not advisable in my opinion and may blunt progress (even if the volume is equated) or even promote diminishing returns from overtraining.

    Simply put,
    Beginners 3 times per week
    Intermediate 4 times per week
    Advanced 5 times per week

  • Does it mean that should i not stick with training each muscle group 2 times per week but also change up in training 1 times per week? Like in the 1st week i train each muscle group 2 x and in the 2nd week train each muscle group 1x. Help bro i cant understand

  • more you train will increase risk for injures. For long term training its better train bit less than bit too much. Listen your body, it tells you how much you can train, nobody else can say it

  • Does working out 3 days a week mean you workout three days and then wait till the next week and then do three days again or does it mean that u workout three days and rest the forth day and then three days again

  • The push up and burpee workout is harder for him because he’s so big. He’s pushing up a heavy weight compared to the normal person lol

  • Is Custokebon Secrets useful to lost crazy amounts of weight? I have learn a lot of good things about Custokebon Secrets (look on google search engine).

  • But beginners don’t have muscle mass and if they do 2x time per week they just burn the muscle i think after a year or so you can train 2 x times per week

  • Dope fire �� workout bro super hardcore I need to give that a try cause my endurance & core is terrible so I’ll be doing this workout least 3 times a week great video keep up the good work God Bless

  • If you are just a regular gym goer, and don’t rely on fitness as a job, just train each muscle once per week. Fit some time in for hard core cardio too like sprints and jogging. So, mon/wed/fri lift, Tuesday/Thursday cardio, sat/sun party ��

  • Yeah you can do that, or you can just train al the muscles as much as possible in 1 week. 5 days training and saturday and sunday rest. I do that je my results are a lot quicker than the people who do every muscle just 2 times in a week. Only arms 1 time per week

  • I swore I was paying attention to what you were saying, but can you repeat that again. The background definitely gave me the motivation to complete the workout. Thanks for a well-rounded video, if you know what I mean.

  • Got past the lulu in the background and worked it. Damn bro! You killed that. I’m gonna be sore for a week after that work out! Love it, thanks for that

  • Hello, have you thought about this diet plan called the Custokebon Secrets? My buddy says it helps people lost plenty of weight. Is that possible? I also read a lot of good review relating to this diet plan. Thoughts?

  • Monday back, biceps, abs
    Tuesday chest, shoulders, triceps
    Wednesday glutes, legs, abs (hit glutes and legs HARD)
    Thursday back, biceps
    Friday chest, shoulders, triceps, abs

    This way you can rest on weekends enjoy a cheat day wich is saturday for me as i have bad apetite on sundays.

  • what about when you ‘feel’ the muscle still in repair. Like I will feel my chest soreness for about 3-4 days. If I workout on day 5, my sets are not as strong as if I had waited for one week.

  • Jus tried this and booooooyyyy did it get beat up once the push up ladder came. You’re a beast Mike and I can’t wait to continue this workout and see where I’m at 8 weeks from now.

  • Do you not understand that most competitive bodybuilders take steroids?! So that doesn’t help your drug free people from your survey!

  • Anyone tried the Custokebon Secrets (just search it on google)? We have heard several amazing things about this popular weight loss system.

  • Do not count weeks, count days or hours. For example I noticed I’ve never had muscle soreness for more than 3 days for any muscle group. After learning this I train each muscle group once every 72-96 hours for the best results.

  • Can anyone help me
    Due to quarantine i started training my biceps,triceps,shoulders and forearms daily.So should i reduce the taining days from 6 to 2-3 or should i keep training 6 days a week?I do 2-3 exercises of each muscle

  • Is it bad to train 7 times a week?
    -Monday: Legs
    -Tuesday: Bicep, Back
    -Wednesday: tricep shoulder chest
    -Thursday: Legs
    -Friday: bicep back
    -saturday tricep shoulders

  • Fighters lift different than body builders.Just learn from every one instead of getting mad at people who put in the work and have better results than you.

  • Mike Rashid you are a gift. Thank for all of your knowledge and inspiration. I have tried some of your workout circuits…..have mercy, but I prevailed. Thank you again.

  • In my experience, once every 4 days is optimal in an ideal world, but good luck sticking to that schedule in a day to day life unless you’re a pro body builder with no job. So my recommendation:
    Twice per week until you hit a wall where you feel burned out and feel weaker than the workout before, then go to a once per week for at least one week until you get it back. Sometimes the body needs extra recovery, maybe you haven’t slept well or have been stressed, or other activities, illness, injury etc has hit you. Listen to your own body, especially as you get older and testosterone isn’t in abundance. Your diet also plays an important role in the recovery and energy for the next workout process.

  • I love burpees! Thanks for sharing this post!!! Here’s something else to add https://youtu.be/LlVVykoISwc ENJOY IT!!! Also help me grow by subscribing to my channel Chancyfit ��

  • What workout split are you currently using? Comment below! Hope you all enjoyed the video for those who haven’t already, do me a huge favour by giving me a follow on Instagram ( https://www.instagram.com/jeremyethier/ ) and Facebook ( https://www.facebook.com/Jeremyethierfit/ ) as well for more informative content. Cheers!

  • Is it ok to train biceps and triceps on the same day my routine is

    Sunday chest and triceps
    Tuesday back and biceps
    Thursday shoulders and legs
    And friday i want to do biceps and triceps will that be ok to get my arms bigger

  • I’m confused… There’s a comparison between 1x and 2-3x per week. You say that training 2-3x gives 3.1% over the 3.7% of just once, but you go on to say this is in addition to a beginner gaining 25lbs of muscle, so you’d gain an extra pound by training more, but what’s the baseline amount of training that once is offering a 3.7% premium over? How is the beginning gaining 25lbs of muscle in the first place if they’re not training at least once per week?

    Edit: Perhaps the baseline is 4x per week? So 4x gains 25lbs in a year 1x is 3.7% more and 2-3x is 6.8% more? If so, that’s a HUGE indicator that training each body part just once per week is very efficient for most people

  • Good afternoon I watched your video work out and I like what I saw, I am wondering if my 58 year old body is ready for it, there is only one way to find out, peace and much love

  • If you want to go hardcore without trening six days per week look here
    Monday back, biceps, glutes, legs, core
    Tuesday chest, shoulders, triceps
    Wednesday glutes, legs, core
    Thursday back, biceps
    Friday chest, shoulders, triceps, glutes, legs, core

    P.S. do not use too many sets and too much weight (not too much volume)

  • So what about a body part that just grows, like legs, my legs grow and are bigger than my upper body. So I hit upper body more, is that correct?

  • My biceps have stopped growing compared to the rest. I’m thinking of training bicep twice a week? Do you think this will help improve in building muscle in the biceps

  • What do you think about working the muscle every day but with lower weight but high reps or alternating high reps one day low weight and one day higher weight lower reps?

  • Guys, burn fat does not have to be difficult (I used to feel it did). I’ll give you some advice right now. Look for a diet plan known as Custokebon Secrets. Seriously, that diet plan has transformed my life. I probably should not even be mentioning it because I do not want a bunch of other folks out there running the same “game” but whatever, I’m in a great mood today so I’ll share the wealth haha.

  • Do this daily, to build muscle, take a shot of anabolic steroids when you first wake up, and a shot of anabolic steroids before bed.

  • Workout A
    Flat Push
    Vertical Pull
    Deadlift
    Tricep Ext/Bar Curls
    Upper Abs

    Workout B
    Incline Push
    Horizontal Pull
    Squat
    Dips/Db Curls
    Lower Abs

    Add accessory work as needed…

  • Arnold says to work out everyday. He also says to work out twice a day. So suck a chorizo because a 7x Mr Olympia knows best. Class dismissed.

  • Hey bro when I click the email me the routine button after I enter my email address it says has all ready subscribed and won’t send

  • Mike u wanna ef yourself up. Burpee Ladder!!
    21/18/15/12/9/6/3 Thrusters/Burpee over Bar.
    Goal Being No break between sets. Deadly!!!

  • Ok I workout once a week doing high volume but here’s thing if I start working 2 times per week will I still be able to do high volume

  • I wish you wouldn’t use the term “bro-split”. It gives the impression that it has no merits and is just used by dummies. I made my biggest gains working each muscle once a week.

  • Happy birthday buddy.
    I do chest/back/shoulder M/W/F and arms/legs T/T/S. One week low volume. Next week is one bro split. Off weekend and restart. Saw gainz

  • Resting my muscles for a day two, made a difference for me. Best thing to do is to keep changing your routine to shock your muscles and avoid plateu.

  • Thanks bro, this helped me out a lot. I was wondering why after a few weeks of regular training I would get tired and stop seeing noticeable gains. I just needed to take two or three days of rest, and when I went back to training I would feel the progress and the gains again. Guess I was just over exerting myself. Thanks again bro, you are a true beast.

  • Hey Mike. Great workout. Do you cross your legs on the push-ups because your striking foot hurts from boxing? Just curious because my big toe joint always hurts from that

  • I don’t doubt the findings of the study but “training each muscle group” means exactly what?
    There are no specifics here. Pretty useless if you ask me.

  • another thing you forgot to mention was nutrition. if you are not eating  enough and working out hard it can cause fatigue and all the other things you said. I felt this first hand. I  increased my calories and bingo I felt tons better!!!

  • Subscribed!! You have done your homework and answered every question I have in mind when I see an Athlean-X or Mike Thurston video. Not that they aren’t great. But these details you go over are crucial for foundation knowledge:-) Thank you bro!!

  • I find the switch from 2x to 1x per week causing MORE muscle gains very interesting. I used to do a bro split and made great gains.I wonder if the systemic recovery is more important than targeted muscle recovery.

  • Hey,could this help out??
    1 day legs muscles
    2 day calves muscles
    3day back muscles
    4day shoulder muscles
    5day arm muscles
    6day chest muscles with sex pack.
    Rest the 7th day and repeat,can this help me out to see good results??

  • what if im just training chest the first day -> can i still train my back the other day since this part is not worn out?

    great video! c: