If you are trying to follow a routine that doesn't suit your lifestyle, preferences etc - your long-term results WILL be suboptimal regardless of how sound the routine may be on paper.
Make sure you enjoy your training, it takes a LOT of time to build muscle so whatever promotes consistency = 👍🏻.
2️⃣ VOLUME/INTENSITY: In short, volume per muscle (sets x reps x weight) should, over a long-period of time, gradually increase alongside training experience. As a beginner less volume is needed to promote adaptation, compared to an advanced level bodybuilder.
Intensity (% of your 1-rep max) should be varied, however higher intensities seem to favour strength gains whilst promoting equal hypertrophy (size gains).
SO, spend some time lifting at high intensities (low reps) - preferably on big compound exercises, and then fill the bulk of your work in the 6-12 rep range, so that you can accumulate enough volume.
Don't be afraid of a higher rep range from time to time (13-20).
➡️Roughly 40-70 reps per muscle group per session (Helms et al. 2014).
3️⃣ FREQUENCY: Muscle Protein Synthesis (MPS) is elevated post workout for around ~48 hours, so it seems wise to train each muscle group more than 1x per week, else there are 5 days of the week where this muscle is not growing.
Full-body 3x per week is a great place to start, then as you get more advanced and need more volume per muscle, try an upper/lower or push/pull/legs 2x per week.
Follow a split you can adhere to above all else (point 1).
4️⃣ EXERCISE SELECTION: The exercise/muscle trained at the start of a workout will likely see the most progress - bear this in mind regarding your personal goals.
It would also seem optimal to place compound exercises at the start of a workout, to get more bang for your buck from your high energy levels (multiple muscles worked), and gradually transition in to your isolation work.
Rule of thumb, compound exercises will be the better time to do your lower rep work. •
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