Many people come into the gym wanting to gain muscle. I watch them amble from bench to bench, machine to machine, training every muscle group with no discipline.

After months of trying this method realization begins to dawn on the "weight lifter” that they have not achieved the desired results. Discipline is the simple mistake that is not followed by many. There are plenty of different training methods to follow, but as a beginner you will see a big improvement in gaining muscle by following this simple training system.

Training day 1 - Back, Legs and Biceps

Training day 2 - Chest, Shoulders and Triceps

And repeat back to day 1

The reason why this training schedule is so effective is because these muscle groups compliment each other. All exercises have a primary and secondary muscle that is used in every movement. The following is an example of this -

While using the chest press (also known as bench press) you are training your chest (pectoral muscles), this is classed as the primary muscle group but this exercise also trains another muscle group (the triceps) which is classed as a secondary muscle.

By following this method you will feel and see the results in a lot quicker time.

I would also suggest maximizing your full potential by changing your weight lifting exercises every 6 weeks or so. The reason you ask…well your body gets used to the movements you are doing in your exercises so what you need to do is "shock” your body by changing the exercises regularly this way you will not hit a plateau and should keep seeing improvements.