Full Week Gym Workout Plan For Muscle Building & Fat Loss | One vs Two Body Part | Bodybuilding

Summary

This video provides a detailed gym workout plan that helps viewers structure their training for optimal muscle growth. The host compares single-body part workouts, ideal for beginners, with more advanced double-body part routines, emphasizing the benefits of training two muscle groups in a single session. The video includes specific exercises, sets, and reps for each day of the week, along with tips on progressive overload and the importance of proper recovery. It also stresses the significance of taking BCAA supplements during workouts for sustained energy and performance. The host concludes with a golden tip for tracking progress through consistent overload to enhance muscle growth.

Takeaways

• 😀 The most important decision for anyone joining the gym is deciding on a workout plan for the entire week, from Monday to Sunday.
• 😀 A common mistake is focusing on training only one muscle group per day, which might be less effective for overall growth.
• 😀 A better approach could be the double muscle workout, where two muscle groups are trained in a single session, increasing growth potential by 2-3 times.
• 😀 Beginners should stick to training one muscle group per day to allow proper recovery and avoid overtraining, which can hinder muscle development.
• 😀 For a well-rounded plan, chest exercises should be paired with triceps, and back exercises with biceps.
• 😀 The workout plan should include 3-4 sets per exercise, with 8-12 reps per set, progressively increasing the load for continuous growth.
• 😀 To boost energy during workouts, it's recommended to take a BCAA supplement, which helps with endurance and muscle recovery.
• 😀 On Tuesday, start with back exercises followed by biceps, as back workouts engage the biceps as secondary muscles.
• 😀 Shoulder and traps exercises should be combined in a session, with a focus on exercises that engage the deltoids and traps effectively.
• 😀 A key tip for muscle growth is progressive overload: track your workouts and increase the weight or reps gradually to ensure consistent progress.

Q & A

What is the key decision for someone starting their gym workout routine?

The key decision is choosing which workout plan to follow, specifically whether to train single body parts on different days or to combine double body parts on the same day.

Is training a single body part per day effective for beginners?

Yes, for beginners, training a single body part per day is recommended as it allows proper recovery and prevents overtraining, which could lead to soreness and improper form.

What is the advantage of training two body parts in a single session?

Training two body parts in a single session can significantly boost muscle growth, as it engages multiple muscle groups, leading to increased intensity and better results compared to isolating just one body part.

What are the potential drawbacks of overtraining for beginners?

Beginners may experience inadequate recovery, leading to persistent soreness, a lack of proper form during exercises, and overall slower muscle growth due to overtraining.

What does a standard single-body part workout plan look like for a week?

In a standard single-body part workout plan, you train different body parts on different days, such as chest on Monday, back on Tuesday, legs on Wednesday, shoulders on Thursday, and arms (biceps/triceps) on Friday.

How can muscle growth be accelerated when combining two body parts in one workout?

By training two muscle groups together, the intensity of the workout increases, which enhances muscle engagement and promotes faster growth. The workout should include 3-4 sets per exercise with 8-12 reps.

Why should you add BCAAs during your workout routine?

BCAAs (Branched-Chain Amino Acids) provide energy during long workouts, improve performance, reduce muscle breakdown, and support recovery by replenishing amino acids lost during intense exercise.

What is the significance of 'progressive overload' in muscle growth?

Progressive overload involves gradually increasing the weight or intensity of exercises over time. Tracking your progress and trying to increase the weight or reps in each session helps to consistently challenge the muscles, leading to faster growth.

Can you follow a full-body workout routine in 4 days a week?

Yes, a 4-day full-body workout routine is effective. Each day focuses on a specific combination of muscle groups, such as chest and triceps on Monday, back and biceps on Tuesday, shoulders and traps on Wednesday, and legs on Thursday.

What should you do if you feel you are overtraining or not recovering well?

If you're overtraining, take an extra rest day between workouts. You can alternate between a 3-day-on-1-day-off routine or a 6-day-on-1-day-off routine, depending on your recovery needs.