I am interested in finding out what is better to do to promote strength and muscle growth. I recently lost a ton on bodyfat (from 225 down to 145) and I am looking to put on some muscle now. I am 22 years old. Currently I hit the weights 3x a week for about an hour and a half and I do a full upper body workout, however I wonder if I might be better served by doing group workouts instead to really fatigue muscles. The thing I really cant wrap my head around is how muscle growth will occur if you are only stessing the muscle once a week? Currently I do 3 sets of each every time(everything with a / I switch every other session): Barbell Curls Bech Press/Dumbbell Bench Press Barbell Upright Row Dumbbell Military Press Lat Pulldown/Seated Row Shoulder Raise Butterfly Dips 300 Crunches/100 declined situps Seated curls and on the cable machine I do supersets of: cable crossover+tricep extensions cable press + overhead cable curls. I was thinking of switching to something like: Monday: Biceps and Chest Wed: Triceps and Back Friday or Saturday (depending on date night) Shoulders and lower body Just wondering what you guys think, if this is a better way to gain muscle vs the full body workout that I have been doing for the last year or so. I try to eat a good amount of protein every day, and I am going to start adding a protein drink that I will take as soon as I finish my workout with 42 grams of protein. Thanks a lot.