Thinking of changing my routine - advice needed

**KingRoLo** · 01-24-2012, 05:51 AM

I have been going to the gym for many years, around 1 to 3 times a week depending on how busy my week is. And over the years I havent been able to gain much mass which has left my quite disappointed and left me to believe that i am doing something wrong, I am also quite a thin person.

My goal isnt to become really big, I just want to achieve some more muscle and become more defined. My workout is very general i spend maximum 2 hours on each visit which includes 15 mins of cardio just to warm up then 10 mins of stretching which i enjoy. I try to leave the gym having worked out most of my upper body and some training for my legs buy i dont really focus on 1 muscle group.

I therefore decided to try an experimental change and wanted your advice on this logic. I was thinking about going to the gym everyday and spend one hour maximum only focusing on one muscle group for example biceps and workout as much as i possibly could during the duration of one hour until i absolutely couldnt lift anymore. And then the next day focus on another muscle group until the end of the week where i have trained all of the desired muscle groups.

Then the begining of the next week start again with biceps and continue with the same routine. My reason for doing it like this is mainly because i thought that (not sure if this is true) each muscle group would have been trained to the maximum and allowed a full week to recover before starting to train it intensely again.

What do you think about that way to train?

I also have a question about foods and nutrition. When i drink and protein shake directly after my workout, what food should i eat with it which will help my body to recover?

Thank you.

**JeepKuntry** · 01-24-2012, 06:22 AM

I generally hit two different muscles. My current routine is back/tris, shoulders/legs & chest/bi. A few times a month I'll go a 4th time to do extra cardio and do squats, deads, and bench a second time.

**Dath** · 01-24-2012, 07:51 AM

Your heading in the right direction if looking to add some more muscle. Going 1-3 days here and there is not a consistent routine. Your correct in given muscles a week or so to recover, and taking time off during the week. You could do Something like.
Monday - chest,tris, calves
Tuesday- back, bis, abs
Wednesday - off
Thursday- shoulders, I like traps on my shoulder day also
Friday- leg day!! , calves, quads, hams
Saturday - depending how your feeling Off or. Abs, forearms, good cardio session.
Sunday - off
Keeping each day's W/O to 50-70 mins long.
Post workout ill do a protein shake, creatine...then 45-1 hr later a I workout in the early mornings 6-8 eggs w couple yolks, 1/2 cup oatmeal, lil fruit.
Your gonna get a lot of advice in this thread.... Your overall diet will be the biggest factor in gain muscle. add your stats and diet to this thread and post it in diet/nutrition forum as well.
Best of luck bro!

**KingRoLo** · 01-24-2012, 08:54 AM

Thank you VERY much!! Thats was very helpful. Interesting that you mention that overall diet is the biggest factor in gaining muscle. I never used to put a lot of emphasis on diet but ive been learning that it is very important.

Its funny because what i have learned during the years is that i have been making a lot of mistakes with my routine and my diet and that there is lots of learn as well. And not only that lots of people have lots of different advice, so it also becomes quite confusing.

Thanks again and i also look forward to other peoples advice.

**so1970** · 01-25-2012, 11:22 PM

im also a hard gainer i work one muscle group a day , until i upped my calories i couldnt gain any size. now i eat 7 times a day lots of protein size is coming just slowly. dont give up it'll happen

**unclem** · 01-26-2012, 02:27 AM

depending on your expierence, hit each bodypart once a week if over 8 yrs training.

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