What is the best way to train?

Hi Sherif

If you've just started training, what seems to work best is to train the whole body, using basic movements 2 to 3 times per week (with at least a day's rest between workout sessions). So Deadlifts, squats, leg curls, bench presses, rows, pull downs, shoulder press and then throw in arms, calves and possibly traps.

After 4 to 6 months, you can progress to an upper body day and then a lower body day. So something like legs Monday, upper body Wednesday, legs Friday, upper body Monday, etc...again, use the basic, compound movements above.

After a year to 18 months, you can progress to a "split" routine, in which you work 2 or three muscle groups once every 5 to 7 days - three or ideally four days per week seems to work best. At this time, you should still focus on the compound movements but you can do more exercises per body part and do exercises that target specific muscles more directly. Try to take at least two days off per week and not two days in a row to split up your training days and allow for rest and recovery.

Of course this is just a general recommendation, so you may progress more quickly or choose to do upper body/lower body from the start??