If you want to build muscle it means that you inevitably have to receive strength training with loads, but lifting weights and choosing exercises to strengthen muscles should never be left to chance and train without a clear plan and program. And that includes real timing when and how much you need to exercise. "Women, in particular, should know this because they are the ones who at the same time fear that with too much exercise they will become too big while, on the other hand, trying harder and more often than they should, to finally see the results they strive for. So you need to know that building muscle a rather slow process, but over-forcing it won't speed it up. Too much exercise will make you more tired so the results will look like when you exercise too little. But when we talk about muscle growth exercises, know that the term 'too little' doesn't really exist, because even just one workout a week can bring visible results, ”explains Raphael Konforti, fitness director at Youfit Health Club. If you train once a week, the results will certainly not be missed, although they will certainly arrive slower compared to training three times a week. Although, women admit that it is often their best routine when they train intensely only twice a week. "What most people neglect when planning a workout is what's realistic for them. It's better to stick to a consistent plan of two workouts a week if you have the strength and time for that or try to train four days a week and then take too much rest from training. It is important to find a rhythm that suits you and that does not rely on old myths from the gym that muscles should be exercised every day, "explained this expert and then once again mentioned all those who defend themselves from not training so often, because every day they train only one part of the body. And that, Conforti, emphasized, is "another crazy habit that doesn't lead to faster muscle growth." "A plan to focus on a specific part of the body every day is far from the most effective plan. For faster results, it is better to do training for the whole body or training in which you will focus on the upper or lower body. These are three different types of training. It is also best for them to combine exercises that affect muscle growth in different ways, such as exercises with pulling or pushing strokes, "said this expert. Because there are several basic types, it is best to do each subsequent workout, no matter how many times a week you train, with different exercises. "This is the fastest way to see the results," advises Konforti, and reveals the best plan depending on the number of days you are willing or currently able to train.
2-day split
On day 1, do a full-body workout, each time with the same exercises On the 2nd day, do a full-body workout with pull-up exercises, and on the second day of the second week, focus on push-ups.
3-day split
On day 1, do a full-body workout, each time with the same exercises Day 2 also do full-body training, but focus on either push or pull moves (change in the second week) On the 3rd day, do training for either the upper or lower body (in the second week, also change)
4-day split
There are 2 options: For the whole body: do pull-up exercises one day, push-ups the next For the upper or lower body: one day for the upper, the other for the lower body Pulling or pushing strokes do not need to be done on the devices. Push-ups do very well with ordinary push-ups, push-ups, squats, or lunges, and pull-ups do deadlifts, push-ups, weight pulls.