aaronefenrich
New member
I'm an 18 year old male and I weigh 150 lbs. I have been trying to develop a workout routine that would help me gain muscle mass. I just started working out again after a couple month break but now want to get into it harder than ever.
What I have been doing to get my muscles "back in the groove" is doing full upper body work out one day, a full lower body workout the next and then a day off for recovery. I have been doing this upper/lower rotation for a bit more than a week now. In a week or 2 when I am used to working out again I plan on starting a scheduled routine. One that I came up with goes like this. Not sure how good it is but I thought I'd give it a shot.
I would be doing a 2 days on 1 day off routine. So I would work out 5 days a week rotating between the muscle groups I arranged. I left out cardio because I already have hardly any fat on my body. Each muscle would get worked 2 times a week.
1. Biceps, shoulders, back, lats and traps
2. Legs and abs
3. Triceps, chest, shoulders and traps
4. Biceps, lats and back
5. Legs, abs, triceps and chest
So the way I would rotate between them could be like this.
Monday - Group 1
Tuesday - Group 2
Wednesday- Break
Thursday - Group 3
Friday - Group 4
Saturday - Break
Sunday - Group 5
Then the next week would go
Monday - Group 1
Tuesday - Break
Wednesday - Group 2
Thursday - Group 3
Friday - Break
Saturday - Group 4
Sunday - Group 5
And so on.
Would this be an effective way of gaining muscle mass? Or would you say I should only work out each muscle once a week and when I do work it HARD? Also I have greatly increased my protein intake and am taking Kre-Alkylyn creatine.
Thanks in advance!
Aaron
What I have been doing to get my muscles "back in the groove" is doing full upper body work out one day, a full lower body workout the next and then a day off for recovery. I have been doing this upper/lower rotation for a bit more than a week now. In a week or 2 when I am used to working out again I plan on starting a scheduled routine. One that I came up with goes like this. Not sure how good it is but I thought I'd give it a shot.
I would be doing a 2 days on 1 day off routine. So I would work out 5 days a week rotating between the muscle groups I arranged. I left out cardio because I already have hardly any fat on my body. Each muscle would get worked 2 times a week.
1. Biceps, shoulders, back, lats and traps
2. Legs and abs
3. Triceps, chest, shoulders and traps
4. Biceps, lats and back
5. Legs, abs, triceps and chest
So the way I would rotate between them could be like this.
Monday - Group 1
Tuesday - Group 2
Wednesday- Break
Thursday - Group 3
Friday - Group 4
Saturday - Break
Sunday - Group 5
Then the next week would go
Monday - Group 1
Tuesday - Break
Wednesday - Group 2
Thursday - Group 3
Friday - Break
Saturday - Group 4
Sunday - Group 5
And so on.
Would this be an effective way of gaining muscle mass? Or would you say I should only work out each muscle once a week and when I do work it HARD? Also I have greatly increased my protein intake and am taking Kre-Alkylyn creatine.
Thanks in advance!
Aaron