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As demonstrated in a study published in the American Journal of Sports Medicine, the repetition range for muscular hypertrophy you want to strive to hit is 40 to 60 per muscle per workout.
4 * 10 to 6 * 6 sets & reps is an ideal amount that will allow you to reach the 40 to 60 repetition range.
The trainers at the gym suggest two types of exercises when doing two muscle groups a day.
(a) Some gym/trainers recommend one large muscle group with the smaller supporting muscle group.That is,they recommend doing chest along with triceps.Since the exercises of chest work out the triceps a lot,they tell to do 1-2 exercises of triceps after chest so as to work out the triceps completely(meaning you do 4-5 chest exercise followed by 1-2 triceps).This goes with back and biceps too.
Legs and shoulders can be done on third day.
(b) Some trainers recommend doing opposite muscle groups.For example,they will recommend chest and back on one day,biceps and triceps on second,shoulders and traps on third day .
The exercise might become a little difficult and heavy (specially chest and back one).
However,if you want to seriously pack on some muscles,I will recommend doing only one muscle group per day .
The program I follow makes sure that the major muscle group and its supporting muscle group are separated by atleast one day.This is what I generally do
Day 1 :
Chest exercises
Day 2 :
Back exercises
Day 3:
Triceps exercises
Day 4:
Biceps exercises
Day 5:
Legs exercises
Day 6:
Shoulders/Traps exercises.
*Since triceps and biceps can be done in 30-40 mins,do some 20-30 mins cardio or Core exercises after it.
The schedule remains more or less as mentioned above but I can change it a little depending on my mood (eg.
I can throw 1-2 triceps exercise on chest day,or do 1-2 traps with back and remaining with shoulders.
Doing the above exercise have had good results for me ,but then everyone's body react differently.
The best way to find out which schedule fits you the best,follow each of the above schedules (the two in which you do 2-muscles and the third in which you do single muscle) for 4-6 weeks each.Analyse the progress you make in each one and decide which one is most comfortable for you,as it your body and hence has to be your way!!!
Best Of Luck
4 * 10 to 6 * 6 sets & reps is an ideal amount that will allow you to reach the 40 to 60 repetition range.
The trainers at the gym suggest two types of exercises when doing two muscle groups a day.
(a) Some gym/trainers recommend one large muscle group with the smaller supporting muscle group.That is,they recommend doing chest along with triceps.Since the exercises of chest work out the triceps a lot,they tell to do 1-2 exercises of triceps after chest so as to work out the triceps completely(meaning you do 4-5 chest exercise followed by 1-2 triceps).This goes with back and biceps too.
Legs and shoulders can be done on third day.
(b) Some trainers recommend doing opposite muscle groups.For example,they will recommend chest and back on one day,biceps and triceps on second,shoulders and traps on third day .
The exercise might become a little difficult and heavy (specially chest and back one).
However,if you want to seriously pack on some muscles,I will recommend doing only one muscle group per day .
The program I follow makes sure that the major muscle group and its supporting muscle group are separated by atleast one day.This is what I generally do
Day 1 :
Chest exercises
Day 2 :
Back exercises
Day 3:
Triceps exercises
Day 4:
Biceps exercises
Day 5:
Legs exercises
Day 6:
Shoulders/Traps exercises.
*Since triceps and biceps can be done in 30-40 mins,do some 20-30 mins cardio or Core exercises after it.
The schedule remains more or less as mentioned above but I can change it a little depending on my mood (eg.
I can throw 1-2 triceps exercise on chest day,or do 1-2 traps with back and remaining with shoulders.
Doing the above exercise have had good results for me ,but then everyone's body react differently.
The best way to find out which schedule fits you the best,follow each of the above schedules (the two in which you do 2-muscles and the third in which you do single muscle) for 4-6 weeks each.Analyse the progress you make in each one and decide which one is most comfortable for you,as it your body and hence has to be your way!!!
Best Of Luck
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