So if I go to the gym 5 days a week and do this sort of workout with about 1700 calories a day, healthy diet with a mesomorph bodytype and about 8.5 hours of sleep each night, will this routine build your muscles up a lot stronger?

  • Monday-45. min weights(Chest), 30 min. cardio(biking)
  • Tuesday-45 min. weights(Back), 30 min. cardio(biking)
  • Wednesday-45 min. weights(Legs), 30 min. cardio(biking)
  • Thursday-45 min. weights(Biceps), 30 min. cardio(biking)
  • Friday-45 min. weights(Delts), 30 min. cardio(biking)
  • Weekend-Rest

I am asking this question because I have heard from some people that once a week for each muscle group isn't enough work and from others that it is just fine. Is this a good workout?

  • 1700 calories, this can't be real right? Right? Mind telling us your stats(your height and weight) and the actual routine, this include the exercises sets and reps. With that said, looking at this simple routine, this is probably not an optimal training method.
    – Aizul
    Aug 6, 2015 at 1:39
  • 1
    In my opinion, 5 days per week of aerobics is too much given the amount of calories you are consuming. Of course, that would change if you are a competitive bodybuilder and are prepping for competition. As for a routine, do what works for you and your goals (eg. bodybuilding). There's no one perfect routine.
    – rrirower
    Aug 6, 2015 at 14:29

1 Answer 1


You should use a real strength training program with proven results. You probably aren't eating enough calories, and probably not enough protein. Your body needs to recover.

Especially if you get on a better program, your caloric needs will go up a lot.

I would advise staying away from body building routines in general: they're a terrific way to get tendinitis, imbalances, and not really get that strong. Even if you want to be a body builder, I'd recommend getting at least to the intermediate stage in your squat, deadlift, and press.

Doing a real strength program will have you stronger, and even just looking at hypertrophy, you'll be using bigger weights which causes more growth.

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service, privacy policy and cookie policy

Not the answer you're looking for? Browse other questions tagged or ask your own question.