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Muscle Growth and How Can You Grow Step By Step

Muscle Growth : If you want to build powerful muscle, strength training is the right choice. The intensive stress stimulates growth in the muscles, which leads to strength, muscle mass and strength endurance improving over time. That’s why health organizations recommend that recreational athletes include two or more units of strength training per week in their training plan.

Muscle GrowthMany health experts recommend dividing the training according to body regions – and training certain muscle groups together. The so-called split training ( split ) has two advantages over whole-body training: you can train individual body regions more intensively and the other muscle groups can recover over time.

You can find out which muscle groups you can train together with this split training here.

These are the some muscle groups
Strength training aims to strengthen the so-called skeletal muscles. It makes up around 40 percent of our body weight and is responsible for our ability to move. Most fitness experts divide skeletal muscles into six major muscle groups:


These muscle groups can be further divided into:

Arms: front and back upper arms (biceps and triceps), forearms
Legs: front and back thighs (quadriceps and hamstrings), calves, butt
Back: lower back (back extensors), latissimus muscles, trapezius muscles
Split training: the right combination of muscle groups

In principle, there is no right or wrong combination of muscle groups when it comes to strength training. It depends on your goal, what feels right for you and how much time you want to invest. Still, certain combinations of muscle groups may be more effective than others. This is because many exercises don’t just train one muscle group in isolation. Even though there is often one main muscle group, other muscle groups are also used.

This leads to the recommendation of many fitness experts: If possible, two large muscle groups should not be trained in one session, as this requires too much energy and can lead to you not being able to complete the training. The legs, back and chest are particularly large muscle groups.

Split training for beginners

As a beginner, it is enough to concentrate on the six major muscle groups. If you initially schedule three training sessions per week, an example training program might look like this:

Three day split

Day 1: Chest plus shoulders
Day 2: Legs
Day 3: Back plus stomach and arms

It is also possible to split it over two days, whereby two large muscle groups have to be trained in one day. Then the number of exercises per muscle group should be reduced so that you can still master the training session. The training plan could then look like this:

Two day split

Day 1: Chest, shoulders, arms, stomach
Day 2: Legs, back

Split training for advanced users

If you have previous strength training experience, you can focus more specifically on individual muscle groups. A classic split training with three training sessions per week can then look like this:

Three day split

Day 1: Chest plus shoulders and triceps
Day 2: Legs (front and back thighs, calves, butt)
Day 3: Back (erector spinae, lats, trapezius) plus biceps and abs

If you want to train more often than three times a week, you can either simply repeat the training sessions or divide the individual muscle groups even further. Like this:

Five-day split

Day 1: Chest plus triceps and forearms
Day 2: Legs (front thighs and calves)
Day 3: Shoulders plus biceps
Day 4: Back (erector spinae, lats, trapezius) plus abs
Day 5: Legs (hamstrings and buttocks)


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