Day 1: Triceps, chest, stomach.
Day 2: Biceps, back, shoulder
Day 3: Legs,stomach.
Day 4: Biceps,chest.
OR
*Day 1: Chest/ biceps
Day 2 : legs/ calf/ Stomach
Day 3: Back
Day 4: Shoulders/ Triceps
I’m underweight, so I need a really good schedule to gain muscles. I also take a cup of whey protein (banana&strawberry) after I workout. My coach gave me a schedule, but it says that I should do triceps and biceps all in the same day, many people told me its wrong to do so, he also gave me Legs&chest on the same day along with triceps and biceps, isn’t that a lot of pressure on my body in the same day?
BTW I’m 14 years old. 177cm 60 KG
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3 responses so far ↓
1 Adad // Feb 26, 2010
u need to eat 4000-5000 kcals per day
and workout 4 times a week, each workout to be 1-2 hours thats the minimum and maximum
try this one instead:
monday: chest,triceps
wednesday: bicep, back
thursday: legs,shoulders
saturday: stomach
thats what fitness models use
take note of the facts ive given u there used by pro models from mens health and mens fitness!
they will help
2 Peter M // Feb 26, 2010
Every trainer has their own schedule what i would suggest you is that if you want to gain muscles first of all do as your trainer say. Follow the diet strictly has he has prescribed (just make sure you at-least take protein equalent to your weight) Rest don’t ask any one don’t follow others because that will just confuse you. as every one has their own way of working out and has their good and bad expirenced doesn’t mean those methods or way of working out will also suit you.
The trainer their know you body type and you personally better than we (ONLINE)
3 Chris // Feb 26, 2010
Neither of them are wrong. The only problem would be working a muscle group one day and then the very next day having to use that muscle to work another group.
For example, if you worked biceps on Monday, and then tried to work back on Tuesday. Your biceps would still be sore and recovering on Tuesday. The same goes for triceps and chest/shoulders.
I usually work legs on a day by themselves. You can work calves more often, however. If they’re not sore, you can do it.
To gain weight you need to work the largest muscles with heavy weight, especially legs. This tells your body to release testosterone and HGH. Learn really good form and then go really heavy with squats. They will help your whole body to grow.
Lastly, no matter what your routine is, change it every few weeks or so. If your body gets used to the same things your growth will hit a plateau.
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