Listen, your plan should be to gain muscle. First of all, the first scheme is very undesirable. There are no rest days or small training days in the training days of the three major muscle groups, which means that it is easy to overtraining. This big training day will accumulate a lot of fatigue, which is not conducive to physical recovery. If you can finish this training plan and carry it out for a long time without overtraining, either you don't try your best or you are gifted, most people will not make ideal progress with this plan. You should practice twice or have a rest.

The essence of the second plan is division. You divide the training amount of a training into several days, accumulate the training amount of one week, and the training frequency increases. The total training amount may be greater than or equal to Scheme 1, so the difference between the two schemes is that Scheme 1 is to accumulate enough training amount for one muscle group a day, and Scheme 2 is to accumulate enough training amount for one muscle group a week, which is more conducive to muscle gain? For the training method of muscle enhancement, the first is to ensure the training intensity, that is, the maximum number of repetitions we call 8 ~ 12rm, and the second is the training amount, that is, to do enough groups.

To sum up, if you have enough time, then scheme 1 is better than scheme 2, but don't train three times in a row. This is all caused by the training idea of "chest, back, legs, arms and shoulders". If every training goes all out, then almost no one can recover from this differentiated training, and there will be no progress, and it will definitely recover. Either junior trainers have little training ability in the early stage, or they have strong recovery ability, or they use technology or talent. You can train four times a week, the fourth training is about your weak muscles, or you can practice with the whole body training method on the fourth day. Scheme 2 is suitable for people with low training frequency and low training level.