Hello everyone
During the following weeks i'll follow a self made program.
I tried in the past to do a 3 times a week full body training but i was too tired at the middle of each session so i tried to do an upper lower split to which my body responded very well.
Unfortunately since i like to run outside, it would be hard for me to train more than 3 times a week at the gym so do you think i could gain muscle by training this way 3 times a week :
Thursday : Lower Body (6/7 exercises) (example of routine)
(Romanian Deadlift + squat + Barbell Hip Thrust + Lying Leg curls + Thigh Abductor ) for each exercise 4 times 10 reps
Friday : Upper Body ( 6 exercises :4 times 10 reps)
Sunday : Full Body -> 3 upper exercises ( 3 compound exercises) + 4 lower exercises.
I heard that in order to gain muscle the best frequency is to sollicit each muscle twice a week so it should be okay ? A lot of people preconise to do a 4 day routine with a lower/upper split so if a keep the same frequency of muscle sollicitation by having 3 training day it won't change much i suppose ?
Also some precisions :
Weight : 123 pounds (56kg)
Height : 5'6 (166cm)
Age: 22 years old
Thank you in advance :) (sorry for my bad english, it's not my native language)
Have a nice day.
During the following weeks i'll follow a self made program.
I tried in the past to do a 3 times a week full body training but i was too tired at the middle of each session so i tried to do an upper lower split to which my body responded very well.
Unfortunately since i like to run outside, it would be hard for me to train more than 3 times a week at the gym so do you think i could gain muscle by training this way 3 times a week :
Thursday : Lower Body (6/7 exercises) (example of routine)
(Romanian Deadlift + squat + Barbell Hip Thrust + Lying Leg curls + Thigh Abductor ) for each exercise 4 times 10 reps
Friday : Upper Body ( 6 exercises :4 times 10 reps)
Sunday : Full Body -> 3 upper exercises ( 3 compound exercises) + 4 lower exercises.
I heard that in order to gain muscle the best frequency is to sollicit each muscle twice a week so it should be okay ? A lot of people preconise to do a 4 day routine with a lower/upper split so if a keep the same frequency of muscle sollicitation by having 3 training day it won't change much i suppose ?
Also some precisions :
Weight : 123 pounds (56kg)
Height : 5'6 (166cm)
Age: 22 years old
Thank you in advance :) (sorry for my bad english, it's not my native language)
Have a nice day.
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