Most people think that an intense muscle building workout plan will require a person to be in the gym for 2 hours every day 6 times a week, hitting every muscle group from different angles!
Well, this is an approach taken by bodybuilders to build their physique.
Take advice from any bodybuilder and a 30 set/week per muscle group is what they will recommend. Just take a look at what Arnold Schwarzneggar recommends in his book ‘Encyclopedia of Modern Bodybuilding’.
Don’t get me wrong. I admire Arnold. But more for this determination and work ethic rather than his advice on bodybuilding.
A bodybuilder with amazing genetics coupled with a high dosage of steroid use will have no problem grinding out 30 sets or more per muscle group per week and even train twice a day!
You and me, we have average genetics and are natural athletes.
Only a low-moderate volume approach will work on us! Period!
You cannot have it another way.
You will be required to stimulate your muscles hard with an intensity level of 80-85% (roughly equates to 5-7 reps) most time of the year, with key compound movements like trap bar deadlifts, squats, overhead and incline presses and with weighted dips and pull-ups.
The training frequency that will work best for you is 3 times a week.
More important is the total volume and in my knowledge going above 12 sets for a major muscle group is pushing it above limits!
Here is a sample muscle building workout plan:
FBX-Gain Advanced Level-1:
WORKOUT A: Shoulders+ Legs
WORKOUT B: CHEST+BACK+ARMS: