May 2000

The question-of-the-month for May comes from Chris in Pennsylvania, a beginner who wants to know how to train the various muscle groups.  His question is:

Dear Mike:

Which muscle groups should be worked together?  Also, how often should you train each muscle group?

Dear Chris:

Below I have outlined 3 different programs.  Choose the one that corresponds to the number of days you train per week.

3 Days Per Week
Monday: Chest, Shoulders, Abs
Wednesday: Legs
Friday: Back, Biceps, Triceps, Abs

Note: The 3-day program will help build mass, but it isn't as effective as a 4 or 5-day program.  The 3-day program would be good for a beginner.

4 Days Per Week
Monday: Chest, Biceps, Abs
Tuesday: Legs
Thursday: Shoulders, Triceps, Abs
Friday: Back, Calves

Note: The 4-day program is for the intermediate to advanced lifter.  It provides more recuperation time and will allow shorter, more intense workouts.

5 Days Per Week
Monday: Chest, Abs
Tuesday: Legs
Wednesday: Shoulders, Abs
Friday: Back
Saturday: Triceps, Biceps, Abs

Note: The 5-day program is very advanced and allows the lifter to keep intensity very high due to the fact only one major muscle group is trained each workout day.

Thanks for your question, Chris.  I hope you find the information helpful.

As always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

Do you have a training question for Mike?  If so, visit our Ask Mike section and submit your question.

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.