What is the best 3day/week lifting routine to preserve muscle mass after doing 6day/week lifting for the past six months?

Asked by: Amy Murphy

What is the best weight lifting schedule?

Five-Day Split Program 2: Two On, One Off

• Day 1: Chest and triceps.
• Day 2: Back and biceps.
• Day 3: Rest.
• Day 4: Shoulders and traps.
• Day 5: Arms.
• Day 6: Rest.
• Day 7: Legs.
• Day 8: Chest and triceps.

What is a good three day split?

Typically, a 3 day workout split will have a rest day between each workout session and one 2 day break during the week as well. While this kind of structure is best, as the rest days in-between allow you to optimize recovery and the intensity of your workouts, workout days can be arranged in any way you’d like.

Can you build muscle on a 3 day split?

3-day splits are better for bulking because it can quickly add mass with a strict workout and a proper diet. One reason why it would not be good for cutting is because in cutting you are shedding fat, normally by doing cardiovascular exercises.

How many days should you workout a week to build muscle?

You need to be hitting the weights at least three days per week. The research says that at the very least, training a minimum of two days per week is needed to maximize muscle growth.

What is the best workout week schedule?

If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of active rest. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.

Should you take creatine before or after a workout?

Research suggests that taking creatine after a workout is most optimal. It’s better for increasing lean muscle mass when combined with a resistance training program. It may even have more benefits when taking it with a high-carb or high-carb/high-protein post-workout meal.

Is 3 days a week enough to build muscle?

How to build muscle. Spending your whole day in the gym isn’t necessary to build muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results.

What muscle groups should I train together?

Major Muscle Groups to Workout Together

• Chest and Back.
• Quads and Hamstrings.
• Biceps, Triceps, and Shoulders.
• Glutes and Abdominals.

How do you plan a 3 day workout?

Popular 3 Day Workout Splits

1. Schedule. Monday: Chest Shoulders & Triceps. Tuesday: Rest day. Wednesday: Back and Biceps. Thursday: Rest day. …
2. Chest Shoulders & Triceps.
3. Back and Biceps.
4. Legs & Core.
5. Schedule. Monday: Push. Tuesday: Rest day. Wednesday: Pull. Thursday: Rest day. …
6. Dumbbells.
7. Pre-workout.
8. Protein Powder.

How often should you train biceps for maximum growth?

Their findings showed that there was plenty of evidence that suggested training more than 1x per week was more beneficial to maximize muscle growth. It showed that training 2-3 times per week resulted in approximately twice the growth in muscle from baseline (3.7% vs. 6.8%).

How many days should I rest from lifting?

One study found that it took 72 hours of rest — or 3 days — between strength training sessions for full muscle recovery, while research from the ACE Scientific Advisory Panel says that a recovery period could be anywhere from two days up to a week depending on the type of exercise.

How many times a week should you train each muscle group?

Each muscle group should be trained 2 to 3 days per week with at least 48 hours separating the same muscle group. For example, if you worked out your legs on Monday, you’d have to wait until at least Wednesday before working out those muscles again.

Which muscles can you train every day?

5 Muscles You Can Train Every Day

• Calves. Calves are one of the most stubborn muscles and can be the weakest link for many people’s physiques. …
• Forearms. The forearms are one of the most overlooked muscles and only a few people include them in their workout programs. …
• Neck. …
• Abs. …
• Band Work.

How many rest days should I have a week?

A rest day is a day in which a person takes a break from their regular workout routine. Rest days are an important part of any exercise program. They give the body a chance to repair and recover, and help to prevent injury. A person should plan to have at least one rest day every 7–10 days.

How many reps should I do to gain muscle?

Reps for muscle growth
Generally, between 6-12 reps for 3-6 sets will help to build overall muscle size. Your 1-repetition maximum (1RM) is the most weight you can lift at one time. It is used to identify how much weight you should lift for each exercise.

Is it better to lift heavy or more reps?

Generally, exercises with higher reps are used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength.

What rep range builds the most muscle?

The best rep range for building muscle
Numerous research studies show that high-volume resistance training is the best method for building muscle. According to the American Council on Exercise, the eight to 15 rep range holds the most muscle-building potential.

Does high reps increase muscle size?

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn’t mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.

Can a 65 year old man build muscle?

Seniors Can Still Bulk Up On Muscle By Pressing Iron Our muscle mass decreases at surprising rates as we get older. But researchers found that people older than 50 can not only maintain but actually increase their muscle mass by lifting weights.

Is it better to start with heavy or light weights?

Light weights may also offer an advantage for beginners just learning the ropes. Starting your weight lifting journey with lighter weights helps you focus on form, making sure it’s perfected before getting into the more heavy and challenging weights that require excellent form to prevent injuries.

Do biceps respond better to high reps?

Biceps are best suited for intermediate reps. High reps tend to make them look flatter once the pump subsides, but very low reps aren’t effective at stimulating maximum growth.

How many reps should I do for bigger arms?

Most muscle-building plans use six to 12 reps per set, but to maximise arm size try counting to 30.

Is it better to lift heavy or light for biceps?

“But to build bigger biceps and triceps you have to focus on perfect form, moving through a full range of motion and, crucially, never lifting too heavy. The key to adding arm size is to getting a good pump through lifting lighter for longer – and executing every rep as perfectly as possible.”

Is it better to do more reps or more weight for biceps?

Sets done for reps of fewer than 6 normally are usually better for gaining strength than size, but as you become stronger, you can take those heavier loads and work toward doing more reps, which is how you build bigger arms.

Is 7.5 kg dumbbell enough for biceps?

Therefore, 7.5 kg bicep curls are actually more than challenging enough to build your biceps. This is especially the case if you’re performing high reps (15-30) for multiple sets (3-6). Many a pair of sleeve-busting biceps have been built with much lighter weights than you’d imagine.

What rep range is best for bicep curls?

between 5-20 reps

The biceps and triceps should be trained using rep ranges between 5-20 reps to best maximize strength, muscle growth, and overall development of the muscles.