The bottom line here is that getting lean (or “ripped”) and getting strong are two different goals that can ultimately be achieved at the same time, but can’t be trained for at the same time. After a few weeks of enjoying being more shredded, I got back to focusing on getting big and strong. That meant gradually increasing my calories and welcoming back my fat face.
Ideally, allow a rest day between workout days to give your muscles a chance to recover. As you raise your endurance, perform aerobic exercise three to five times per week. If your body is extremely sore after a session, take two days to recover before your next rowing workout.
You must also do a sufficient number of exercises and sets. Fortunately, research weighs in on what's optimal, and for individuals above the beginner level who are seeking muscle gains, it's been shown that high-volume workouts work well for hypertrophy. The suggested training split below follows a 2-on/1-off schedule which works each muscle group every sixth day. You can adjust the split according to your needs and goals as long as you take at least two days off from the gym each week and do not work a given muscle group on consecutive days.