upper 3x week to much? [Forum Archive]

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upper 3x week to much?

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Posted by: Mystik

I'm in the gym for about 2 hrs every time if I include abs. Mon Wed Fri
Shoulders > Chest > Bis > Back > Tris ..Thats normally the order.

Is this to much or is it fine at my age. I can still go in normally and do more then i did the previous days. I get plenty of sleep .. My Weights are barely incrementing. Its really pissin me off... I've stopped drinking dr peppers and everything.

I can do 135 on smith bench "barely jack shit" and 35lb db incline.

Currently weigh about 131. up from barely 115

But I've been at it 10 months.

Posted by: vortrit

Quote:

Originally Posted by Mystik

I'm in the gym for about 2 hrs every time if I include abs. Mon Wed Fri
Shoulders > Chest > Bis > Back > Tris ..Thats normally the order.

Is this to much or is it fine at my age. I can still go in normally and do more then i did the previous days. I get plenty of sleep .. My Weights are barely incrementing. Its really pissin me off... I've stopped drinking dr peppers and everything.

I can do 135 on smith bench "barely jack shit" and 35lb db incline.

Currently weigh about 131. up from barely 115

But I've been at it 10 months.

Yes, if you doing the same workout three times a week you need to make a better split. Something like push/pull/legs.

Posted by: Perk1975

I feel your frustration man. I just started working out again about a month ago and my progress has been positive but slow for sure. Sounds like your on the right track with that weight increase in 10 months. I'm sure you'll find several different work out regimens on this site, all I could say is keep mixing it up till you find one that works for you since everyones body is different rather than sticking to one routine.

Keep up the hard work and good luck!

Posted by: Big G

3 days Upper + Leg Day + 2xCardio = 6 out of 7. i.e. 1 rest day. For optimum growth you need more rest!

Forget arm exercises. You don't need them. Focus on compound exercises (squats, pullups, deadlifts, chins, bench/military press...). And don't split your workout by bodypart. Doing it that way you only hit each bodypart once a week.

Split by movement (e.g. Push-Legs-Pull, or my new workout; Horizontal-Legs-Vertical - check my journal for an example, if you like. I love Horizontal-Legs-Vertical!! I just started it and it's awesome. Horizontal Day is CRAZY fun! PUSH PULL PUSH PULL... Love that shit!

). Anyway... I digress...

Splitting by movement you'll be hitting chest (for example) on Press day with bench-press and again on Pull Day with pullovers. See my journal last week for Push(&Bi)-Legs-Pull(&Tri) example workout, and check my journal this week for Horizontal-Legs-Vertical.

Ask any questions you want to. I'll be happy to help.

Posted by: Big G

Quote:

Originally Posted by Perk1975

...all I could say is keep mixing it up till you find one that works for you since everyones body is different rather than sticking to one routine.

I disagree.

Initially your body needs to make neural adaptations (i.e. fire-up existing muscle fibers) to meet the demands you put on it. Only after that will it rely more heavily on hypertrophy to meet continued demands.

By constantly switching you are putting unnecessary stress on your body and not allowing it to familiarize itself with an exercise and then start growing to accomodate it.

Sticking to compound exercises week-in-week out, changing the workout slightly only every few months would be best for at least the first couple of years. Alter the workout (or your form) to emphasize lagging body parts as needed (e.g. underdeveloped hamstrings are common).

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