workout routines

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 For building muscle the two important things are workout and diet. I have explained the diet in previous posts(I will provide the link at the end of this post). By just lifting some dumbbells and doing some curls won't give you muscle. Frequency and recovery is the key point for building muscle during workouts. You have to train every muscle 2-3 times a week. This will help to grow muscle faster. 



Workout routines at different levels:

Normally beginners are supposed to do a 3-day split. After getting adopted to the workout routine then they can split it into a 4-day split. Then gradually 5-day split and 6-day split. 

The 3-day split is a full-body split you will do full-body workouts for three days a week with a rest day in between two consecutive days.

The 4-day split is an upper-lower split in that you will train one day's upper body the next day lower body then you will take rest for one day and repeat the same

The 5-day split is an upper-lower and push-pull-leg split. First, you train upper body and lower body on two consecutive days then rest for a day and train push-pull-leg split for consecutive three days.

The 6-day split is a push-pull-leg split in which you train 2-3 muscle groups a day. 

Now I will explain the theory behind it.

In a three day split you train the full body in a single that is you will do 2-3 exercises for a muscle group. Your muscles get adopted for movements that help grow muscle in the beginning. While progressing you need to increase the intensity then you can divide it into two parts like upper and lower. In the upper and lower split, you can do 3-4 exercises for a muscle group with maximum intensity. A small logic in it i.e. while doing a push-up or a plank you not only work your chest or back but also your glutes and quads are also worked. This helps increase the frequency. After getting used to a 4-day split you can again divide them into three parts. in this, you will do the upper-lower split first and then you can split the second portion of it to push-pull-leg split. that means you train the muscles that are trained by the same type of movement. for example push-chest, triceps and shoulders. In the six-day split you complete switch to push-pull-leg split you train every muscle with maximum intensity twice a week. 

I am attaching sample workout plans for three day and six-day split because they are more efficient according to some studies.


 


In this post I have discussed workout routines in the next post I will discuss the mistakes while doing workouts and tricks to rectify them.

Links::
diet for muscle mass: muscle building diet 
diet for fat loss: fat loss diet
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my blog link:: Beast_fitness_tips
If you have any doubt regarding fitness then comment them below or message me on Instagram 
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WAKE UP
WORKOUT
NEVER GIVE UP
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