To have a decent muscle, in addition to reading this article with the 8 best exercises to gain muscle mass, you must learn to organize your workouts following these criteria:
We have to think of a trained person who takes it seriously but without being an elite bodybuilder who depends on success in a competition. The objective is to cover the needs of a person in a way that trains strength about 4 days a week and that their training is planned with the right dose to get benefit in muscle development optimizing, time and effort, but avoiding over training and overloading.
There is a classic way of programming strength training by dividing muscle groups according to the day of the week, for example: Monday, pectoral and biceps; Wednesday, bib and triceps; Thursday, legs, etc. However, from my point of view, this structure is very inflexible and does not have much sense or justification.
If we look at the main criterion for the development of strength and increase in muscle mass, we know that with regard to the frequency of training, the important thing is to apply a stimulus to the muscle group every 3 or 4 days. Remember that for an intense training of these characteristics, the muscle needs about 72 hours (3 days) to recover properly. In accordance with this main criterion, each muscle group should receive a new load stimulus on the fourth or even fifth day, regardless of whether it is Monday, Tuesday or Wednesday.
As we can see, it is not enough, we do not get a stimulus frequency every 3 or 4 days, if we train the pectoral on Monday, we would not train again until 7 days later, a very long time. It is also true that if the goal is the improvement of strength and muscle development, training 3 days a week is an insufficient frequency, at least should be 4 days a week.
With this distribution, the requirement to stimulate the muscle group every 4 days is met, an adequate frequency, however, it would force us to train 6 days a week, something unfeasible for most people, not only due to time availability issues , but also because it results in a high weekly load and could fall into over training.
In summary, we have a training availability of about 4 days per week (which can be variable) and an essential requirement that is to provoke stimuli every 3 or 4 days. The distribution option that best suits us is not to take into account the weekly structure from Monday to Sunday, but simply to have a program and to alternate systematically regardless of the day of the week.
With this distribution in rotation, one day is not assigned to a specific training, although the days of strength training were fixed, the contents that are happening in the form of rotation would not be like that. With this organization, a frequency of stimuli of between 3 or 4 days is almost always obtained, so we leave the main criterion assured.
There are situations in which the planned training days can be altered throughout the week, so this option in rotation is much better adapted, since the important thing is to maintain a monthly average of about 4 training days a week. , it matters little in the medium term if a week is trained for 3 days or in some cases it reaches 5 weekly sessions, the structure and its benefits continue to be effective within this margin since what is important is the overall result within the period of several weeks (mesocycle).
My personal opinion, thinking about the exposed characteristics, is that the structures that best adapt to these criteria are those that are divided into press-pull-leg, one day priority is given to the exercises (and muscles) of push, another to the antagonistic exercises in their pulling action and finally another day with emphasis on the development of the lower body. Later we will see how we organize it in detail, since distribution is not so simple in practice.