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by R6what on March 29th, 2007

R6what

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I want to build mass and I can only work out 4 times a week around 1 or 2am becuase of my schedule, what muscles groups can I work together? or should I work on a diffrent muscle group a day? What routine's would you recommend.

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Answers. 3 helpful answers below.

  • by bkcflash on April 25th, 2007

    bkcflash

    Try chest, tricep, Legs (quad)one day and bicep, shoulder/lats, legs(hamstring) on the other and alternate. Buidling mass is basically isolating same group of muscles and increasing weights on the equipments every two weeks.

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  • by funkmaster on April 13th, 2009

    funkmaster

    try my routine.. well mine is slightly different as i train 5 days, usually day 1 is legs.

    Day 1: Chest and Tricepts
    Day 2: Back and Bicepts
    Day 3: Shoulders and Traps
    Day 4: Stomach and legs

    Isolating muscle groups is better for getting definition.
    chest usually works with tricepts so they are good combo.
    when your working your back you usually work bicepts so these work together.
    shoulders and traps should be done together also.
    id normally do legs seperately than stomach, but if you only got 4 sessions per week u have to make the most.
    and dont neglect legs, they feel crap, but are the most important as you release the most growth hormomes doing legs thus getting bigger upper body! ;-)

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  • by doc14440 on June 19th, 2007

    doc14440

    I agree with bkcflash concerning isolating muscle groups with similar function on same-day workouts. Remember "pushers" and "pullers". Pushers are muscle groups that "push" weight away from the body (chest, triceps, and quads). Pullers are muscle groups that "pull" weight toward the body (lats, biceps, and hamstrings). A mass-building regimen would concentrate on a pushers workout day alternating with a pullers workout day then a day of rest. Then repeat. For quick mass builders, another school of thought is to heavily train ONLY large muscle groups (chest, back, and legs as a whole) with non-defining movements (bench, deadlifts, and squats) on a two-day per week regimen (Monday and Thursday). Maintain a high-protein diet, drink plenty of water, and get quality rest. Happy lifting!

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