So I am about 5 months into training and I am struggling to come up with a suitable routine. My gym buddy suggested me to do what rock does, which is simply-put, one muscle group a day, 2 day rest, repeat (arms/legs/back/chest/shoulders).
But from what I have read, I will reach super-compensation way before I repeat the muscle group in my schedule, as I do it 1/7 days. So to reach super-compensation, I need to hit every muscle group about twice a week, but that seems to be a lot to cover in a day(about 6 different workouts for each group). So I am not convinced that what I am doing now is the best schedule for me.
So what should be my approach to get efficient results. Should I take super-compensation into account? Workout multiple muscle groups and hit them more often? Or should I just hit one muscle group a day like the rock does?
P.S I do take protein supplements and follow a fair diet.
Height - 6', Weight - 173 lbs, BF% - ~15%, Squat - 120 lbs, Bench press - 135 lbs, Dead-lift - 105 lbs.