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