When it comes to building muscle, following the right workout split can make a big difference in your results. However, with so many different options available, it can be difficult to know which one is best for you. If you’re looking for a workout split that allows you to rest on Tuesday while still promoting muscle growth, you’re in the right place. In this article, we’ll explore the best workout split for muscle growth with Tuesday as your rest day.
Before we dive into the specifics, it’s important to understand some of the key principles behind muscle growth. First and foremost, muscle growth occurs when the muscle fibers are subjected to stress or tension that exceeds what they’re used to. This stress causes small amounts of damage to the muscle fibers, which then stimulates the body to repair and rebuild them stronger than before.
In order to promote muscle growth, your workouts need to provide enough stress or tension to trigger this process. At the same time, you also need to give your body enough time to recover and rebuild the muscle fibers. This is where the concept of workout splits comes in.
A workout split is a schedule that dictates which muscle groups you’ll work on which days, and how much rest you’ll get in between. The right workout split can help you maximize your muscle growth while minimizing your risk of injury or overtraining.
With Tuesday as your rest day, one of the best workout splits for muscle growth is a four-day split. In this split, you’ll work out four days per week, with each workout focusing on different muscle groups. Here’s a sample schedule:
Monday: Chest and Triceps Tuesday: Rest Wednesday: Back and Biceps Thursday: Shoulders and Abs Friday: Legs
This split allows you to work out each major muscle group once per week, which is generally considered sufficient for promoting muscle growth. At the same time, it also gives you enough rest and recovery time to avoid overtraining.
Let’s take a closer look at each day of the split and the exercises you might include:
Monday: Chest and Triceps
On Monday, you’ll focus on chest and triceps. Here are some exercises you might include:
- Barbell bench press
- Incline dumbbell press
- Cable flyes
- Tricep pushdowns
- Skull crushers
- Close-grip bench press
Tuesday: Rest
Wednesday: Back and Biceps
On Wednesday, you’ll work on your back and biceps. Here are some exercises you might include:
- Deadlifts
- Pull-ups
- Seated rows
- Barbell curls
- Hammer curls
- Preacher curls
Thursday: Shoulders and Abs
On Thursday, you’ll focus on your shoulders and abs. Here are some exercises you might include:
- Military press
- Lateral raises
- Rear delt flyes
- Planks
- Russian twists
- Leg raises
Friday: Legs
Finally, on Friday, you’ll focus on your legs. Here are some exercises you might include:
- Squats
- Leg presses
- Lunges
- Leg curls
- Leg extensions
- Calf raises
Of course, this is just a sample schedule, and you can customize it to fit your individual needs and preferences. The key is to make sure you’re hitting all the major muscle groups each week, while still allowing for enough rest and recovery time.
In addition to following a good workout split, there are a few other things you can do to promote muscle growth. For example, make sure you’re eating enough protein to support muscle repair and growth.