IronMagazine Bodybuilding Forums


IronMagLabs - Bodybuilding Supplements
Pages: 1 2

How often do you train?

(CLICK HERE here to view the original thread with full colors/images)



Posted by: Prince

Please vote!


Posted by: I Are Baboon

Originally posted by Prince
Please vote!
SIR, YES SIR!!!!


I am on a four day split:

Chest/triceps on Monday
Back/biceps/calves on Wednesday
Shoulders/traps on Friday
Legs on Saturday

And I try to throw two days of cardio in there as well.


Posted by: MAX

Well to be honest... I've worked out about 4 times this year.. to many funky things going on with me right now... I know I know NO EXCUSES!!!!!!!!!!!

BUT...... I did work out Sunday and WILL start my new routine tonight for a Tuesday, Thursday, Saturday/Sunday split 3 days a week.....

Some thing Like:
Chest, shoulders, Tris
Legs
Back and Bi's


Posted by: SteveDeBeave

2 day split. Twice per week.

Cardio on the 'off' days.

7 wonderful days a week! Unless I go crazy on my leg day, then I take a cardio day off.


Posted by: Triple Threat

I'm using a 4 day split right now.

Mon - Biceps, Triceps
Tue - Quads, Hams
Thu - Chest, Shoulder
Fri - Back, Calves

So would that be 3-4 or 4-5 in the poll?


Posted by: kuso

Currently doing HST which is three very intense full body workouts a week.............and some cardio here and there.


Posted by: seyone

my split looks much like IAB's


Posted by: I Are Baboon

Originally posted by seyone
my split looks much like IAB's
Great minds think alike.


Posted by: Vai Fan

I'm working out M-W-F, doing a split routine. I'm actually following the Testosterone Advantage Plan written by Men's Health author, Lou Schuler. It's a good routine that I'd gladly discuss with any one that might be interested.


Posted by: seyone

Originally posted by I Are Baboon


Great minds think alike.
in our case that could be good or bad



Posted by: Goose

I'm also doing a 4 day split right now, consisting of:

day 1: Legs, Shoulders
day 2: Chest, Tricepts
day 3: Back, Bicepts
day 4: Abs, Lower Back

I start with Legs because it's much easier to get on equipment for legs early in the week. Seems that most everyone is trying to do chest or arms early in the week.


Posted by: CLPgold

I am on a 5day split. Monday to Friday. Super Heavy. 6reps x 8sets. This is my 4th week on it. I'm going 2 more weeks, than changing it. So far things are going awesome. I've put on good muscle and haven't come close to an injury yet!

Monday - Legs
Tuesday - Chest
Wednesday - Back
Thursday - Biceps and Calves
Friday - Triceps and Shoulders

I do abs just about everyday, but will start to concentrate and train them harder during my next phase.

I'm currently not really doing any cardio. I'm starting 6x a week on Saturday as I will be 8 weeks out from comp.


Posted by: SteveDeBeave

Holy crap 6x8, wow!


Posted by: CLPgold

Yeah. My workouts are generally 2hours long. Hence, why I'm really not doing any cardio. But I'm only hitting each muscle group once every 7 days, so there's lots of recovery time. My diet has been super awesome too, so my recovery is also really good right now. The first 2 weeks I was almost bed ridden with pain and stiffness, but I loved it. I'm only doing this type of training for 6 weeks total. Then I'm easing up. I'm into my last 2 weeks next week anyways.

I've reached some lifetime goals in the weightlifting department lately. It's been great.


Posted by: SteveDeBeave

Dude a lot of people may tell you that your hitting it to hard.

Me, I say if your not ripping your self apart and your getting good results then.....Kick ASS!

I was going to a small gym in my area and being told that I'm training to much. I told them to kiss off, my body tells me when enough is enough!! Do what makes you feel good and produces results. I like the idea of going heavy every once in awhile, shakes thinks up for me!


Posted by: CLPgold

Thanks Steve. LOL, but I'm actually a 'dudette'. A 5' 5 1/2" 130lb dudette that can put a few high school boys to shame Especially in the push up department.

I'll be going down to 112-118lb (not quite sure what weight I'll hit yet) for a show April 6th if I do bb. If I do the figure I'll be 120-122lb. I'll be doing the same show as w8. I'm doing another comp. at the end of April for sure, and really hoping to do one on the 20th.

I am going all out right now. And of course you can train that way, just not for a prolonged period of time. I do periodization all year round. My only problem right now is that I only average about 6hr of sleep a night. If I could get 8 or 9, well I'd be super smokin'!


Posted by: ballast

I train every other day.A training day followed by a rest day has been working out well.I'm following a modified version of westside training;
Day 1: Max Effort Squat/Deadlift Day
Day 2: Max Effort Bench Day
Day 3: Dynamic Squat/Deadlift Day
Day 4: Dynamic Bench Day
Workouts are fairly short with lots of variety.


Posted by: Quiksilver4917

I have a five day split

Monday-chest
tuesday-cuads and calves
wednesday-back and biceps
thursday- all other legs
friday- shoulders and triceps




Posted by: rjp

Twice a week for 80 mins each. Full body.


Posted by: ossiferdawkins

5 day split
no more than about an hour a day
mon-bis and tris
tues-legs
wed-delts(front and side delts only) and forearms
thurs-back, traps, posterior delts
fri-chest
sat- rest
sun- rest

cardio I get at work 5 days a week about an hours worth.


Posted by: argonz

I am currently using the Ultra program from Muscle & Fitness web site. Which works every part once per week. The system is 5 days per week.


Posted by: Bigtex111

Saturday=Chest
Sunday=Legs
Monday=Rest
Tuesday=Back
Wednesday=Shoulders/Hard Cardio 30 minutes after lifting
Thursday=Rest
Friday=Arms

10 minute warmup on treadmill every day of lifting
10 minute cooldown on treadmill every day of lifting=roughly
350 Kcals expended each lifting day through cardio helps me maintain my body fat% <10%


Posted by: MAX

Originally posted by kuso
Currently doing HST which is three very intense full body workouts a week.............and some cardio here and there.
Hey Kuso,

I was just over at MM and read a little about that.. How's it goiong for you and whats your routine like?


Posted by: jim

I am doing 5 days per week working each body part once per week. I try to hit each area with at least 5-6 different exercises most to failure


Posted by: Macnsmack

I am on a five day split for now...

Chest, tris, abs and cardio on Monday
Biceps, calves and cardio on Tuesday
Legs and low back on Wednesday
Shoulders, abs and cardio on Thursday
Back and cardio on Friday

Chasing my son around on the weekend...




Posted by: bigheath

5 day split works best for me
Abs hard every other day along with calves.


Posted by: bgrexon

5 days a week
Mon - chest / tri
tues - bak / bi
wed - shoulders / traps
thurs - legs
fri - tri / bi


Posted by: Jenny

My typical split:

Mon: chest/tri +cardio
Tues: back/bi
Wed:Cardio
Thurs: shoulders/abs +cardio
Fri: Legs +cardio
Sat: OFF
Sun: cardio




Posted by: puregains

Hi , I'm new here.
I only get to train 2-3 days a wk, family etc. But I still feel good after and am getting results.


Posted by: Sosunni

I do one body part of day and it really depends on how I feel AND when I trained that last body part last.


Posted by: Markus

As a relative Newbie you'll find me currently doing
Chest, arms on Monday,
Quads and calves on Tues
Chest, arms on Wed
General Pumplite group session on Thurs
Legs again on Friday or Sat.
and Sunday rest.

Phew but luvin it


Posted by: gmer2695

Right now I'm using a 4-day split.

Sun:Chest/Tri
Mon:Legs
Tue:Rest
Wed:Back/Bi
Thur:Shoulders/Traps
Fri:Rest
Sat:Rest

I also due cardio first thing in the morning 3-4 times a week. It really helps cut the fat.


Posted by: Sharky72

Four day split with some cardio


Posted by: big_lou

wow!


Posted by: stephen71

5 days a week with weights and cardio. Two complete off days.
Chest
Back/tris
shoulders/bis
deadlift day with light squats


Posted by: JonZ

four day split


Posted by: Yanks20

i'm currently doing a 5 day split that looks like this:

monday: chest & tir's
tuesday: back & bi's
wednesday: shoulders
thursday: legs
friday: chest (light weight - higher reps)


Posted by: rks1969

Currently a 5 day split.....


SUN---CHEST,TRICEPS
MON---BACK or LEGS
TUE----cardio,abs
WED---SHOULDERS,BICEPS
THU----BACK or LEGS
FRI & SAT---rest


Posted by: Fade

Mon:---Legs
Tues:--off
Wed:---Chest and calves
Thurs:-Back
Fri:---off
Sat:-- Arms and shoulders
Sun:---off


Posted by: lean_n_76er

3 day split
Monday - chest, bi's and hams
Wednesday - back, tri's and forearms
Thursday - shoulders, quads and calves


Posted by: 101Tazman

3 Days on the weights and 2 days Cardio!


Posted by: wildlifer_jones

2-on, 1-off

Chest, Tris, abs
Back, Hams, (Traps/Fores)*
Delts, Bis, abs, (Traps/Fores)
Quads, Calves

*alternate every week


Posted by: Audi

5 days, 3 on and 1 off then 2 on and 1 off.
Legs twice in this cycle......


Posted by: Tooolguy

I do each bodypart once a week but work them as hard as I can.


Posted by: nikegurl

loving my new routine! hit one bodypart (pretty much) each session and only once a week but hitting it hard.

mon off
tues chest
wed back
thurs legs
fri off
sat shoulders
sun bis/tris


Posted by: Ron Jeremy

Mon- Heavy Bench/shoulders
Tues- 30 min am cardio/abs
Wed-Back (lats,Traps)
Thurs- same as tues
Fri- Arms( Tri/Bi/Forearm/Grip)
Sat- Squat/Legs/Back
Sun-Many Brews


Posted by: Burner02

I try to keep a two on, one off schedule as my work schedule allows.

Usually:
Chest / Tris. (if run out of time, put tris w/shouldes)
Back / Bis
off

legs
Shoulders (sometimes tris)



Hey Markus-
was lookig over what you put down: did you leave out your back, or are not doing it?
just curious.


Posted by: zombiex

how many days is good? how many days is too much?

i do 4-5 days a week.

each day different body part.


Posted by: brianinabq

My routine floats through the weeks.

Arms
Aerobics
Torso
Aerobics
Legs
Rest


Posted by: 101Tazman

3 Days w/weights and 2 cardio


Posted by: stubb

4 Day Split
Sat - Chest/Tri
Sun - Back/Bi
Tues - Shoulders/Traps
Wed- Legs.

Trying to add more cardio on off days.


Posted by: Twin Peak

Isn't the poll a bit arbitrary? I mean I train 5 days per week, so I could respond under either category....


Posted by: Prince

Originally posted by Twin Peak
Isn't the poll a bit arbitrary? I mean I train 5 days per week, so I could respond under either category....
well, look at the idiot that created it!


Posted by: Scotty the Body

Originally posted by Prince
well, look at the idiot that created it!
Yeah, no kidding!!


Posted by: negaun

four day split:
monday: shoulders, traps, tris, calves
tuesday: back, posterior delts, forearms, abs
wednesday: rest
thursday: legs, calves
friday: chest, bis, forearms, abs

seems like on mondays and fridays are overtraining workouts but it's working.

negaun


Posted by: modiba

im on a 3 day split. just starting to use that mass routine suggested from iron magazine....


Posted by: freag34

I tried using the HIT routine from Mike Mentzer (training ~20mins twice/week) for a year or so - great gains intially, then i seemed to just STOP

I started up a multi-set, multi body part per week cycle again about 5 weeks ago (6days/week, ~1hour, 9sets/bodypart, split into 3 days), and I'm up ~15 pounds already. I think this is for a few reasons:

- upped my calories insanely, i think i must have gained at least 5lbs of fat here
- started a prohormone, maybe my body just LIKED it !!!
- long time since i've done exercise this intense, my body must have said SURPRISE !!!


Posted by: oe40luvr

I try to lift at least 5 days per week, and do some extra lifts on Saturday if time allows


Posted by: KataMaStEr

5 days a week straight. Rest Saturdays and Sundays. My routine is basically whatever my football coach has on the board that day. Lifting time is for about 1 hour and 30 min.


Posted by: XYchromeDome

currently on a 4 day split
chest/back
legs
bis/tris
delts/traps


Posted by: DomH

2 but i should do 3-4

I always skip legs


Posted by: J.T. HALL

I train 4 days/week.

TRAIN HARD

J.T. HALL
NASA KENTUCKY POWERLIFTING


Posted by: ponyboy

Five day split very similar to what these guys are doing.


Posted by: JonZ

two on, one off, two on, two off. Shoulders/Chest/Tris, Lats/Bis/Legs, abs every workout


Posted by: h_townraider

I am on five day split, very close to macnsmack, but I do cardio on all five days.


Posted by: STRIPPER

I workout 4 times a week with weights but don't do as much cardio as I should!


Posted by: ZECH

5 day split...seems popular!


Posted by: supersam69

i train about 3 days per week


Posted by: supersam69

sometimes 4 days


Posted by: supersam69

sometimes 5


Posted by: Scotophile

Two full body workouts weekly. Generally Tuesday and Friday, 1 1/2 - 2 hours per workout.


Posted by: mick01

Well, Im once again the "odd ball". out of 134 votes I'm the only one who check 1-2 times per week.

Mick


Posted by: Burner02

theoretical or actual?
I'd love a 4 day split...sometimes life just gets in the way. So...sometimes only once or twice per week...


Posted by: qball

Monday: legs, back, bi's, abs
Tuesday: chest, tri's, shoulders, cardio
Wenesday: legs, back, bi's, abs
Thursday: chest, tri's, shoulders, cardio
Friday: go to work
Saturday: go to work
Sunday: go to work


Posted by: papichulo

Weights four days a week and cardio three times a week


Posted by: Brian_m35

weights 3-4 times a week. no cardio.


Posted by: Big_Andy

3 days / week


Posted by: Willy

3 to 4 days a week, kind of depends on work.


Posted by: Dj_Frost

5 Days a week, sometimes Saturday.


Posted by: Blade

i workout m-w-f.
m-chest, shoulders, and tris
w-back, and bis
f-legs.
i usually do 4 sets of for basic movements, reps are in the 8-10 range. every 3-4months i do a form of HIT for a couple months.


Posted by: stam

seems like i am 1 of the only 2 that trains only twice a week?


Posted by: razorblade

This is for VAI FAN: I'd be interested in hearing about the Testosterone advantage plan. I'd to make the most of my new improved testicles!


Posted by: picasso

Currently;Upper body on one day
Lower 2 or 3 days later.
Ends up being 3 days a week.


Posted by: KryptoAllez

4 day weight training split

2 days interval cardio via speed skating practice


Posted by: Snake_Eyes

I lift four times per week, but exercise up to seven, since I throw in cardio and restoration workouts.


Posted by: ians

Currently train 4 days a week on a three day split :-

Monday: Chest, Triceps & Abs
Tuesday: Rest
Wednesday: Back, Biceps & Abs
Thursday: Rest
Friday: Shoulders, legs & Abs
Saturday: Rest
Sunday: Repeat i.e. Chest, Triceps & Abs


Posted by: Var

4-5 days a week. Split...

Day1: Back, Chest
Day2: Legs
Day3: Shoulders, Bi's, and tri's
Day4: Legs
Repeat

Cardio and Abs a few days a week. Also, I throw in some weak point training in between sets. Lately, it's been calves.


Posted by: KnightPredator

Well not that its my choice but i work out every 5 days, yeah u say big deal. Well to make up for that lack of gym activity, i have to make the workouts kick ass, 2 1/2 to 3 hrs. I have 2 different workouts that i switch back and forth. My workout is laid out on my experience as a trainer as well as my background in powerlifting.

This is the 1st one.

Chest
Biceps
Traps
Quads
ABS

This is the 2nd

Triceps
Calves
Hamstrings
Back

Different yes, look closely each body part that i work out helps work the ones that i rest, example would be Quads. Ends up that im still working out my legs all the time that way. And it adds alot more to the workout cuz im not just trying to train legs in one workout, therefore hitting them from a different area. Growth is wicked.


Posted by: LAM

Day 1 - chest/triceps
Day 2 - legs
Day 3 - off
Day 4 - shoulders
Day 5 - back
Day 6 - 30 min am cardio - 30 min pm cardio
Day 7 - 30 min am cardio - 30 min pm cardio

* I do 20 minutes of mild cardio after each training session. currently I'm not doing any direct bicep work


Posted by: jonny69

mon-chest
tues-back
wed-legs
thur-delts
fri-arms


Posted by: barc77

I do a 2 day split twice a week now. I think I may be lifting to much, so I am going to start the IM 3 day split in a couple weeks. It looks like a good system.


Posted by: SonnyB

I just joined. Great site to socialize and steal some of your routings of course. I work out pfff.... I'm sloppy. It depends. These days I only do 1 body part per day. Kinnda weird?


Posted by: tuffguy

I go every morning (daily) and work on one part of the body. 5 to 8 excercises. 20 min of cardio

Sat/ Sun off


Posted by: googs

you guys are freaks I so gotta get my ace in place


Posted by: The Amazon

M-W-F I am pumping the iron
T & Th I am cursing the damn cardio equipment

m


Posted by: Jane

regular push-pull-legs

worked great for me the last year



Posted by: TJohn

Originally posted by The Amazon
M-W-F I am pumping the iron
T & Th I am cursing the damn cardio equipment

m
Hey M !! What's up girl !! I'm with you, I lift 3 times a week and work my muscles once every seven days.

TJohn


Posted by: Sub-Zero

Hey Pop'N'Fresh, see u joined IronMag


Posted by: conner1979

Is working out 4 days in one go a problem? Split routine Mon/Wed chest, bi, tri Tue/Thu back, legs. should ?


Posted by: J'Bo

This is what my training schedule looks like now:
Mon: light shoulders and abs
Tue: back and biceps
Wed: legs
Thur: off
Fri: heavy shoulders
Sat: chest and triceps
Sun: off

In 2 weeks from now:
Monday: light shoulders and cardio in am, gymnastics in pm
Tuesday: back and biceps in am, routine in pm
Wednesday: cardio in am, routine in pm
Thursday: legs in am, physique practice in pm
Friday: chest and triceps in am, routine in pm
Saturday: gymnastics in am, heavy shoulders in pm
Sunday: rest in am, physique practice in pm

Well i am tired already.
The life of an on season fitness chick.


Posted by: greekgod718

I usually train 4-5 times a week with weights and cardio but at times I decrease it to 3 -4 depending on what my body feels like..


Posted by: jay

I can't train more than 4 times a week or I always get sick. I guess I need extra recovery time.


Posted by: aadaam

I try to get to the gym everyday of the week
Weights one day then cradio the next.
Normally grouping two muscle groups together on my weight day.
Atleast one hour a day.
If anyone has any advice as to how I could improve my workout, please let me know.


Posted by: Scotty the Body

Originally posted by aadaam
I try to get to the gym everyday of the week
Weights one day then cradio the next.
Normally grouping two muscle groups together on my weight day.
Atleast one hour a day.
If anyone has any advice as to how I could improve my workout, please let me know.
Feel free to post your workout if you want some help with it, also don't forget diet is a big part of getting big so take a good look at that as well.


Posted by: mad_mike

Day 1: Chest and Shoulders
Day 2: Biceps and Triceps
Day 3: off
Day 4: Back
Day 5: Legs
Day 6: Off

Abs usually three times a week and cardio at least three times a week


Posted by: TRD

I do cardio 2 times a week and lifting 3 days


Posted by: Scotophile

Prince, you hit the jackpot. There are more replies to your question than any other. You should get a prize or something.
Future questions need to be as general and open and interesting as the one that you submitted. Give us another record breaking question!!


Posted by: DWB

Six days....Work permitting.
Day 1 Upper back and Abs
Day 2 Lower back and Hamstrings
Day 3 Biceps, Triceps and Abs
Day 4 Shoulders and Calves
Day 5 Quadriceps and Abs
Day 6 Chest.

If I miss a session through work, or whatever, I just pick it up again from where I left off.
This is the sweetest routine I've ever enjoyed.


Posted by: nemodynamite

Day 1: Chest and Bi's
Day 2: Legs
Day 3: Rest
Day 4: Back
Day 5: Shoulders/Tris
Day 6: Rest

This works well for me.


Posted by: Solid_Steel

I like changing routines often , but its ussually 3-4 days a week.


Posted by: Mudge

I currently am using a 4 on 1 off, split routine would whup ass but I am not going to hammer my schedule that much right now. 5 on 1 off is also nice, pretty basic stuff for me, nothing fancy. So basically I have 1 day off per week, although sometimes that changes.


Posted by: 1xDeatHsHeaDx3

No 7 day button there should be


Posted by: Craft

4 days on, 3 days off... That's moreless what I try to maintain. Sometimes it's the flip side; 3 days on, 4 days off.


Posted by: GardeningGrrl

Weight training six days a week - that's my latest wackiness. One body part each time, hit it hard.

Saturday is my well-deserved day of rest, but that's when I have ballet class.


Posted by: The Amazon

Originally posted by GardeningGrrl
Weight training six days a week - that's my latest wackiness. One body part each time, hit it hard.

Saturday is my well-deserved day of rest, but that's when I have ballet class.
do you really have ballet on Saturdays???

intrigued,
m


Posted by: GardeningGrrl

Originally posted by The Amazon


do you really have ballet on Saturdays???

intrigued,
m
Yep! Hockey is usually on Sundays or Thursdays, and I'm trying ballet at a new place. If I like it there, I'll probably go to the Tuesday and Thursday morning classes. Been taking it since I was a tot.

What can I say, I'm just a Renaissance Chickie, I guess.


Posted by: The Amazon

wow! weightlifting, hockey, and ballet. You are way too cool!

I took ballet as a little girl, but they asked me not to come back.

m


Posted by: GardeningGrrl

Originally posted by The Amazon
I took ballet as a little girl, but they asked me not to come back.

m
Well, that'll happen when you show up all the other little girls and they go home crying. They should have just looked at you as someone to aspire to!

If I ever get access to a scanner, I'll have to show you pics of me as a pouty little pink swan. I honestly think I was born with a pout!


Posted by: ZECH

Originally posted by 1xDeatHsHeaDx3
No 7 day button there should be
Don't you ever want to gain size or strength??


Posted by: Crayon

I work out 6 times a week, and try to focus on one muscle group at a time. I will end up picking a day somewhere to rest.

Biceps
Triceps
Legs
Chest
Shoulders
Back


Posted by: LAM

I changed my routine last week. I'm doing a true HST routine now I'm training each bodypart on Mon-Wed-Fri...


Posted by: kuso

Good luck with it LAM........I had a lot of trouble with joints while doing it .


Posted by: X-Cop

I do 6 days a week.

Monday Chest, Triceps, Shoulders
Tuesday Biceps, Back
Wed Legs and run 3 miles

Repeat

Play golf on Sundays


Posted by: sandwich

i train each muscle 1-2 times a week...depends.....i do arms/back.........chest/shldrs.......legs.

3 workouts. 3-4 rest days.


Posted by: mesomorphin'

I generally go 5 days per week, training each body part once a week, but I mix up and rearrange my splits from time to time.


Posted by: crackerjack414

I use a 4 day weight split with cardio every day varying between 1 and 2 sessions a day with either interval training or distance training for variety.
mon chest bis shoulders
tues legs back abs
wed cardio
thur clean db bench varying angles
fri legs light back deadlifts abs
sat long cardio early morning 8 mile before breakfast. 4 mile run later in the day
sun 1 cardio session

its alotof cardio but its not to bad I like to varying exercises between standard barlifts and dbs.


Posted by: LAM

crackerjack...how can you effectively train the 2 biggest bodyparts in one training session ?


Posted by: crackerjack414

I try to hit them hard with little rest between sets. Iam a big fan of H.I.T. training. I like to wait no longer than 1 min between sets.


Posted by: LAM

that is the standard rest time for anyone training for hypertropy. but how many sets do you do for each body part ?


Posted by: crackerjack414

usuely 2- 3 exercises depending on the body part I like to go 8 6 5 4 8 failure


Posted by: raider6969

i train 3 days/ week, 2 body parts per day, hard training. cardio every morning.


Posted by: TriZZle305

i train 3 days a week but thats because i cant figure out a 4 day or 5 day workout schedule... what is a HST routine?


Posted by: EarWax

I do 4 day a week mostly:
Sat: Shoulders
Mon: Chest/Tris
Wes: Back/Bis
Fri: Legs and Arse

But when my workout partner isn't looking, I go on Sunday and do more of what's lacking. I'm sneaky!


Posted by: LAM

Hypertrophy Specific Training - HST


Posted by: david

4 days of full body (include cardio 1 hour)
2 days of spinning and kickboxing)
1 day of trash pick up (Heavy shrugs, calves, forearms etc.)

and a partidge in a pear tree!


Posted by: meathead

5 times a week.

Mon/Thu: chest, tris, abs
Tue/Fri: bis, shoulders, abs
Sat: legs and back


Posted by: Leslie

Originally posted by davidjasondean
4 days of full body (include cardio 1 hour)
2 days of spinning and kickboxing)
1 day of trash pick up (Heavy shrugs, calves, forearms etc.)

and a partidge in a pear tree!
That is a shitload of cardio David!


Posted by: david

I know.... I'm a glutton for punishment..... thx Leslie .... I'm will be forever lost wt/ J'Bo adding in her two cents............


Posted by: Dorian

Currenyl 6 days per week. 3 Day split hitting each bodypart twice a week.


Posted by: Warrior17

I do a 4 day split


Monday- Chest
Tuesday-Bi's/Tri's
Wednesday-Shoulders/Traps
Thursday-Legs
Friday- Rest

Saturday-Do whatever i feel like i need to do

But i think bgrexon's has a good 5 day split. i think i'm going to do what he does


Posted by: miamiguns

Monday: Bi's,Back,Abs
Tuesday: Chest,Tri's,Calves,Forearms
Wednesday: Abs,Cardio
Thursday: Traps,Shoulders,Cardio
Friday: Abs
Saturday: Quads,Hams,Calves
Sunday: Beer on the beach!!!


Posted by: Clint Calaway

I do three day split in the gym

chest and Back

Legs and Sholders adn Abs

Arms


Posted by: Rica

I train 3 to 4 times a week plus one free day of cardio. My work out looks like this

Quads, Hams, Calf
Biceps, Triceps
Chest, Back
Cardio including abs

and I love it

By the way how can I get a cool avatar


Posted by: Trap-isaurus

Hello everyone,
Just introducing myself and this seemed like a good thread to do that in. My name is Jay, im way up in northern BC (Canada). I work out at a gym called 24 hour fitness ( due to my work schedule). I always Train a minimum of four days a week, but sometimes throw and extra day in there for variety and a change of pace. At present I squat 330 pounds, and hack squat 1100, calf raises are at 360 pounds. I love working my legs !!!!!!! I usually do 4 sets with in a 12-10-10-12 rep pattern, sometimes more sometimes less. Thats about it for me and training, hope to get lots of help and tips from everyone here ~Jay


Posted by: Pianomahnn

I am NEVER number 2.




Posted by: soundmind

5-6 days a week..... normally 5 dys a week....each muscle group twice a week...


Posted by: OMNIFEX

I'm about to leave to the gym as I type


I train 5 - 6 days a week.


Its been a looooooong time I haven't stop by! 2000+ members huh! I remember when there was only 64 members here!


Posted by: QueenofSquats

Hi,
I train Mon/Tues Thurs/Fri
change my splits but keep the days same,
light cardio everyday for 20-30mins
two yoga classes per week (stretching & deep breathing is great)

intense cardio twice a week when reducing bf%


Posted by: clubhard

I train 3 days weights

3 days cardio - first thing when I get up in the morning.

Weight routines change every 2 weeks.


Posted by: Todd69

I currently workout 6 days per week using a 3 on, 1 off, 3 on, 1 off split. Every muscle group gets hit once every 5 days and the rest days fall after different muscle groups all the time. Should give it a try if your recuperation is solid between each workout. I make sure to get 8-10 hours of sleep and I supplement religiously with creatine, glutamine and a good meal replacement.

-Todd


Posted by: kidda9

mine goes something like:-
mon-chest and tri
tue-shoulders and bi
wed-back and legs
thurs-chest tri
fri-shoulders and bi
sat-back and legs
sunday day of chilling out


Posted by: twelvepercentt

Well I am in the majority group.

Day one: Chest, Back and Abs
Day two: Legs
Day three: Shoulders, Triceps and Biceps.

I normally do this each week, but since I am in comp, I have on rest day in between. So Sunday I started my split, but I will start it again this Saturday, and so on, to get a few extra workouts in. And yes, I work my abs more then that, and do cardio.


Posted by: Leslie

Originally posted by X-Cop
I do 6 days a week.

Monday Chest, Triceps, Shoulders
Tuesday Biceps, Back
Wed Legs and run 3 miles

Repeat

Play golf on Sundays

How the heck do you do chest and shoulders on the same day? OUCh I find I need to space these out...


Posted by: kuso

Originally posted by Leslie2196



How the heck do you do chest and shoulders on the same day? OUCh I find I need to space these out...
I do the same...well did the same.

Same principle as we talked about with back/traps....the front head is already dead from chest....the rear will be killed with back......so the side is all thats left to hit....a couple of sets is all it`ll take


Posted by: Burner02

I'm finding that if I miss a day, I put some body parts together....I can do delts and chest together as well...weights will be less, but still kill 'em!


Posted by: heeholler

Hey Bear, is that you Obidiah?


Posted by: Bear

Originally posted by heeholler
Hey Bear, is that you Obadiah?
Yep.


Posted by: heeholler

Cool! It's great to see you giving advice here. People will learn if they listen to you. I am trying one of your routines out and I will tell you, it does work, its killin' me!


Posted by: Bear

Originally posted by heeholler
Cool! It's great to see you giving advice here. People will learn if they listen to you. I am trying one of your routines out and I will tell you, it does work, its killin' me!
Glad to hear it.

I know my workouts don't look like much, but when you properly apply appropriate training principles they are effective.

It still amazes me how little is really required to make progress when done the right way.


Posted by: heeholler

It amazes me too. Come time for the next workout I am still sore from the previous one. What a change from split routines like chest/tris back/bis ect.. and no isolation exercises. Gains are great so far, and I have been int working out for close to 15 years before I did hst. What a big difference.


Posted by: The Berg Master

I usually go with a 3 day split because of my Basketball practise 2 times a week.
It looks something like:

Tues: Back, Biceps and forearms
Wednesday: Chest, triceps and abs
Friday: Legs and shoulders

Recently I have had some problems with this split though...I don't feel like I'm getting optimal results as I believe that working each muscle group once a week isn't enough for me... any thoughts on that?


Posted by: urso8up

I am on the three to four a week depends on how i feel when the forth day comes around


Posted by: scott1963

I have been using a 5 on 2 off, doing one major group per day and mixing some cardio in ( Though I HATE cardio). I usually do 10-12 sets per body part and use minimal rest between sets. I try to get done in under 45 minutes and with two kids and one on the way, time is very important.


Posted by: frusht

i used to be on a 5 day system, but now im on a 3 day system.


Posted by: korisnik

Mon: chest/triceps/abs
Tuesday: legs/biceps/forearms/cardio
Wednesday: shoulders/back/abs
Thursday: off
Friday: off



Posted by: Mudge

Right now I'm doing a 5 on 1 off, but if I feel like taking a day off then I do it.


Posted by: musclepig

Been on a 6 day split routine, using Biotest Mag 10, etc. cycle. Incredable!! Anyway:
Day 1-usually Monday-Heavy Chest routine w/ short Tricep routine
Day 2-usually Tuesday-Shoulders Heavy w/ short Bicep routine
Day 3-usually Wednesday-Back Heavy w/1 delt, 1 tricep, &
1 forearm
Day 4-usually Thurs.-Legs w/ 1 bicep & 1 shoulder shrug
Day 5-usually Friday-Heavy Tricep w/ short chest routine
Day 6-usually Sat.-Heavy Bicep w/short Delt routine
Every day=10-20min warm-up, treadmill 4mph @ 4.5 incline
and ab work 3 days, after lifting
Plenty of protein during the day. Oh, I should mention I'm 58 yo start @ 4:30am, and still work full time. email me if you have??


Posted by: Freeman

I am on an on 2 off 1 split...

day 1 legs
day 2 chest back
day 3 off
day 4 arms
day 5 shoulders
day 6 off
day 7 repeat

abs/calves/forearms spaced out over the week too...abs usually every 2-3 days.


Posted by: P-funk

I do a 2 on 1 off 3 on 1 off. looks like this:
mon-chest,abs
tues-back
wed-rest
thurs-legs,abs
fri-shoulders,traps
sat-arms
sun-rest


Posted by: Danny R

Hi all im new here!

Iv just changed my workout after doing some reserch and found this to be a good workout.

My workout in split into 4 sessions each session doing two body parts.

Monday: Biceps & Triceps / Session 1
Tuesday: Recovery!
Wednesday: Cardio
Thursday: Rest
Friday: Back & Chest / Session 2

Saterday: Recovery!
Sunday: Recovery!

Monday: Sholders & Forarms/ Session 3
Tuesday: Recovery!
Wednesday: Cardio
Thursday: Rest
Friday: Abbs & Legs/ Session 4

Then repeated over.


Posted by: Rocco32

I work 3 days on 1 day off.....

Day 1- Chest/Back
Day 2- Legs/ Biceps
Day 3- Shoulders/Tri's


Posted by: Sebi

5 days a week


Posted by: sara

my new training only 3 times a week. i try to go 4 times if i dont work..

monday- if i can go ( cardio, ABS)
tuesday- lower body, ABS
wed- off
Thurs- upper body, ABS
frid- lower body, ABS
sat-off
sun-off

and the next week i would do 2 days upper body , and one day lower body. (rotate them)
i do five sets of all my workouts!

any suggestions on how i can build up some muscles and have great ABS on the 3 days workout??


Posted by: Charger

I am currently doing a routine called Max-OT, 5 days a week.
Doing,
Mon: Legs
Tues: Arms/abs
Weds: Shldrs/traps
Thur: Back
Fri: Chest/abs
Work in the 4 to 6 reps range with fewer sets.


Posted by: Scotty the Body

Hey charger, good to see ya
i just started Max ot as well but am doing a 3 day split with it.


Posted by: racoon02

Monday wedsday Friday's: Chest / arms / Traps

Tuesdays Thurdsays: Legs, shoulders, back

1/2 mile to a mile every day.

Weekends rest.

Been doing this routine forever and it works well and will continue to work well. Heck, I bench 450

Some people say Im in the gym too mutch and over work myself /shrug My body doesnt think so. Only way Im gonna be at the gym less is if the bastards kick me out


Posted by: scrummie2

Hey all - new to the board...first post. Psyched I found it.

I'm on a new split for the next few months, emphasizing chest development. Trying to get my bench up.

Day 1 - Heavy Chest/Tris
Day 2 - Back/Traps
Day 3 - Off
Day 4 - bench (1-2 reps per set, no failure)/shoulders/bis
Day 5 - Legs
Day 6 - Off
Day 7 - Start at Day 1

I like mixing up the actual days of the week I'm in the gym for a little variety. I'm in the first week of this split now...after about 8 weeks I'm going to switch the twice a week body part to legs I think.

Cheers!


Posted by: korisnik

3 days on,2 days off


Posted by: jadakris31

how about this
monday - back and abs
tuesday - chest and bi's
wednesday - legs and abs
thursday shoulders and tri's
friday through sunday rest but cardio....


Posted by: jadakris31

why do i need the rest between workout days as long as i have a 3 day break before i start it up again? just wondering--


Posted by: jadakris31

thanks for the info and your opinion


Posted by: Comedown7

Nice to know at least 40% of the people in here are overtraining.


Posted by: CourtQueen

And on what valid information can you assume that??


Posted by: OceanDude

I am on a 4 day split with cardio and HIIT on alternating days.

Monday: Chest/HIIT/Partial shoulder (anterior)

Tuesday: HIIT warm up 12 minutes and finish with cardio/Heavy Abs

Wed: Back/Traps HIIT

Thurs: HIIT/Cardio (sometimes followed by speciality muscle training if energy levels high)

Friday: Arms/Partial Shoulder (Medial,Posterior))/HIIT ; extra Ab work if not still sore

Sat: Lagging Muscle Groups/Specialization (Typically Chest or lower Back/obliques)/HIIT

Sun: Rest and Recuperation


Posted by: all4diving

There's a newbie in the house!

Finally back in the gym after several years off. I'm 41 6'5" 340lbs and trying to get back to respectable shape. I'm going 3 days on with one off. If anyone has suggestions I will gladly listen as I am not sure if I am allowing enough rest.

Chest/Tri's
Bi's/Back
Legs/Shoulders

4 sets of 10 each body part. Keeping reps up as I don't need any additional size just FAT loss. I workout alone and get this done in about 45 minutes so I don't screw around in the gym. I get in and get out. No time for gossip in the gym. I have always been that way. Actually prefer to workout alone due to time constraints. I have just added the bike to the mix and will work towards 25-30 minutes.

all4diving


Posted by: kdwa1

I say modify to suit your needs and keep it strong and fit.Whatever it takes,even alittle overtraining.But supplement like crazy.
My routine goes:
M-Chest,Shouders,Tri's-Heavy
T-Legs,Back, Bi's-Heavy
W-OFF
Th- repeat Monday-Moderate-Heavy
Fri- repeat Tuesday-Moderate-Heavy
Abs Daily,
Mix it up with Cables,Machines,and freeweights
Some spot training,Half reps Heavy
Do a few hundred meters in the pool,throw in some surfing,running etc.and it works.
I also do alot of Glutamine,Creatine,Vits,Pro-Hormones and Red Meat.Pumping in 250-300 g's of protein daily.Keep Rockin Stay Spiked.
Variations to keep it all interesting,focus on strenght,size will come.


Posted by: Konjur

day 1: chest shouders back
day 2: abs legs tri
day 3: cardio, mostly mountain biking
day 4: rest

repete


Posted by: giant43

Current routine:

Mon- Arms
Tues - Legs
Thur - Chest / Delts
Fri - Back

Cardio (augh!) and Abs added in whenever time allows. Usually Monday and Friday.


Posted by: Still Shady

I workout 4-6 days a week but mostly 5


Posted by: heavyweight1987

i train 5days a week and sometimes on sunday.ill do upperbody
one day and the next ill do lower.


Posted by: Freeman

I'm now doing a 3 on, 1 off routine. I like this alot.


Posted by: tkdave2k3

Back when i was Team Canada for TKD, I trained everyday. Mind you it was mostly cardio hey, and not weightlifting. The only strength excercises i did was lyk squats, pushups, pullups, and ab excercises.

I vote 7 days D:D:


Posted by: BabsieGirl

Cardio 6 times a week (per exp. see journal)

weight training 3 days a week.


Posted by: Freeman

No cardio for me


Posted by: Burner02

me neither...of course..it is becuase I find a way to piss away my cardio time...



Posted by: Freeman

well, with me, it's because I'm avoiding cardio for bulking purposes. I could do cardio, but then I"d have to eat even more, which I can't really afford to do. So, I sacrifice the cardio. I'm not fat, I look "okay" and I'm happy with my strength and size gains and how they're coming along. Once I get to a certain level of fatness (hell, maybe that'll never happen) I'll do a cut. I don't stress it though. Plus, cardio just plain sucks and I hate it


Posted by: Burner02

I used to like to run...and now with summer over..I was never a cold weather runner...
Not to sound vain..but I think I look pretty good..overall..but my midsection is sloppy...need to clean that up...
One annoying thing..working at the night club..girls..don't feel up my chest, arms / delts..nope..they go to the belly...the weakspot..annoing..



Posted by: Freeman

I used to run 3 miles a day. grew to love it. Thought I was fat at 155lbs. What a putz I was! I wondered why I never added any muscle.


Posted by: Tha Don

Mon - Chest
Tue - Back
Wed - Rest
Thur - Shoulders/Legs
Fri - Arms/Light Chest
Saturday - HIIT
Sunday - Rest


Posted by: JerseyDevil

I basically train all bodyparts twice a week except Legs and Shoulders, which I do once a week.

Mon - Chest
Tues - Shoulders/Tri's
Wed - Back/Bi's
Thu- Rest
Fri- Chest
Sat - Legs/Tri's
Sun - Back/Bi's
Mon - Rest

and so on, and so forth...


(CLICK HERE here to view the original thread with full colors/images)

How often do you train?


1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34