What is a better/more beneficial workout plan for gaining muscle mass?

What is a better/more beneficial workout plan?
Ex 1) Day 1: Upper Body
Day 2: Lower Body
Day 3: Upper Body
Day 4: Lower BodyEx 2) Day 1: Chest %26 Triceps
Day 2: Back %26 Biceps
Day 3: Legs %26 Calves
Day 4: Shoulders, Forearms %26 AbsAny opinions/suggestions?
Answer:
I think the first workout is better because the second workout has only one day of Lower Body and also when you train the triceps, the biceps are also trained but you put them on different days.
So I would go for the first workout but I would add the Abs to the Lower Body workout. And also, be sure to change the specific exercises after 2 months to avoid boredom and challenge the muscles in different ways.
Also if your goal is to maintain muscle mass, this workout is okay but if you want to add muscle mass (as you said and therefore pushing yourself more), I would add rest days in between so your muscles can heal properly before you challenge them again:
Ex 1)
Day 1: Upper Body
Day 2: Lower Body %26 Abs
Day 3: Rest Day
Day 4: Upper Body
Day 5: Lower Body %26 Abs
Day 6: Rest DayYou can do some aerobics on the rest days (light aerobics if you鈥檙e sore).I hope this could help and I wish you the best.

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Actually what you should do is start with the first one, do this workout for 6-8 weeks and afterwords do the second one for 6-8 weeks then possibly repeat the process. If you continue on any workout routine for too long muscle memory will start to kick in and the results you get will be diminished.BSC Employee

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first one is better...you want to start out with compound movements because they will stimulate more muscle growth than isolation movements

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