Thread: Do Less Gain More?

If your new to workin out you can push harder then someone that's been doin it for years... The reason is it's new to your body, and the body has no idea what your doin to it so it will respond and recover faster due to that fact.

The fact is most people that have been doin it for some time do overtrain! I'd say 95% of people overtrain. I'd say for the first year or 2 do what you want and your body will be able to keep up. That being said you still need to feed yourself and rest. The younger you are the better this works.

EXACTLY WHAT I WAS THINKING!
If I could find a decent 5 day or more workout plan, I will stuff myself with food and only work the muscle group 1 day a week, it makes sense to me...I mean more days <45mins in the gym = higher testrone levels meaning better muscle growth,
Anyone know a good 5 day workout split with just a barbell and bench? I am geting dumbells soon so a few dumbell exercises in there would go nice too, also I am eating 2700 cals on 3 day workout should I up it to about 3300ish if I do 5 days a week?
I can workout monday,tuesday,wednesday,friday,saturday,sunday if a 5 day split I will prefer wednesday off since all other days I can work straight after breakfast.

my 7 day workout program

MONDAY
Chest/Shoulders/Traps

Flat Bench
Incline Bench
Decline Bench
Military DB Press
Side Lat Raises
Shrugs , front and back

Tuesday
Back

Deads
BB Row
DB Row
Lat Pulldown
Row

Wednesday
Abs Cardio

Thursday
Legs

Squat
Calf Raises
Leg raises
Leg Pulldowns

Friday
Bi's/Tri's

Inner Bi curl
OutterBi curl
Hammer Curl
Skull Crusher
Rope Pulldown
Close Grip Bench
1 other Tricep workout

Saturday
Abs/Cardio

Sunday
Cardio

I try to do cardio everyday but when going with my girl, she bitches about how long we are at the gym.....

All compound lifts I do a 5x5 routine... isolated muscle groups I do a 3x8 .

At least stck with the monday-friday, the weekend cardio and extra ab days is just what I personally need because that is my areas of slacking

The workout has to many ab and cardio days for me, will this work too?

chest:
barbell bench 3 sets
incline db 3 sets
DB Flys 3 sets

bis:
standing barbell curl 2 sets
supinated db curl 2 sets
hammer curl 2 sets

legs:
squats 3 sets
lunges 3 sets
calves raises 3 sets

shoulders:
db shoulder press 3 sets
upright rows 3 sets
side lat raises 2 sets
rear lat raises 2 sets

tris:
close grip bench 2 sets
skull crushers 2 sets
bent over tri extensions 2 sets

back:
dead lifts 3 sets
bent over barbell rows 3 sets
pullups 2 sets

I think that will only target the muscle groups 1 or 2 times a week and enough time to recover, will this work? Please tell me what I can change if you see anything wrong, also the lat raises get the triceps too? just wondering because tri day is after shoulder day.

Originally Posted by ben1793

The workout has to many ab and cardio days for me, will this work too?

chest:
barbell bench 5 sets
incline db 5 sets
DB Flys 5sets
where is your decline bench or somehow hitting lower pecs?
bis:
standing barbell curl 3sets
supinated db curl 3 sets
hammer curl 3 sets

legs:
squats 5 sets
lunges 3 sets
calves raises 3 sets

shoulders:
db shoulder press 3 sets
upright rows 3 sets
side lat raises 3 sets
rear lat raises 3 sets

tris:
close grip bench 3 sets
skull crushers 3sets
bent over tri extensions 3 sets
back:
dead lifts 5 sets
bent over barbell rows 3 sets
pullups 2 sets

I think that will only target the muscle groups 1 or 2 times a week and enough time to recover, will this work? Please tell me what I can change if you see anything wrong, also the lat raises get the triceps too? just wondering because tri day is after shoulder day.

Looks fine.. You can always pair up shoulders with chest. Or Chest with Tri's. Or Back with Bi's...

I like to keep bi's and Tri's away from Back and Chest because he lightly hit them with those compound movements and a seperate day for them is my fav...

Just run it for a week, If you feel like on chest day your only in the gym for 25 mins, add in another workout to that day that works with what your doing.

OK thanks should I up my protein too? I am 140lbs 5ft10 2700 cals but thinking about uping since I am going to be doing 5 days.

So if I workout through that week heavy weights doing sets of 8-12 reps per workout and feel like I have recovered will this benefit me more than something like starting strength an stronglifts 5x5?

Also how would you edit the program, I mean the days because you said back shouldnt go with bi/tri and how would you change it to 5 days?
I was thinking of trying this:

Chest
Back
OFF
Shoulders
Legs
Arms(Tri/Biceps)
Rest

Will that be to soon for the arms then 1 day then chest and only legs between shoulders and arms?

Originally Posted by ben1793

So if I workout through that week heavy weights doing sets of 8-12 reps per workout and feel like I have recovered will this benefit me more than something like starting strength an stronglifts 5x5?

This all depends on you. Try out one way for a month and try out the other way for a month and see which best suits you. Either way you choose, when it gets too easy or your doing more then proposed reps, up your weight.


UP YOUR PROTIEN and TOTAL CALORIES. The only way to grow is to feed your muscles more then they are used to getting.

Now that you figured out your training, I think you need to dial down your diet to gain significantly.

Originally Posted by Usealittle

If your new to workin out you can push harder then someone that's been doin it for years... The reason is it's new to your body, and the body has no idea what your doin to it so it will respond and recover faster due to that fact.

Umm ... WTF? This is incredibly incorrect. People that are new to training incur more sarcolemma damage as a result of training because the muscle tissue has not yet adapted to the stimulus (tension). This is the exact reason why new trainees have higher protein requirements than experienced trainees.

Just because they are neurologically inexperienced, thus making it unlikely they will over stimulate their PNS (not CNS) does not mean they should train more. Their bodies still need time to rebuild the tissues they damaged.

Originally Posted by ben1793

So if I workout through that week heavy weights doing sets of 8-12 reps per workout and feel like I have recovered will this benefit me more than something like starting strength an stronglifts 5x5?

Based off of the fact that you are beginner I would take advantage of the fact that you will adapt neurologically very fast for the first 3-6 months. That means focusing on linear periodization much like any 5x5 (bill star, stronglifts, rips) training program have in place. Once your body has slowed on the neurological adaptations try moving to something that focus more on the muscle side of the equation. You will be bigger and stronger which will allow you to create more tension within the muscle resulting in a better chance of stimulating hypertrophy.

So your saying the 5 day split wont work and a 3 day 5x5 will?
I thought you work BIG eat BIG rest BIG and you get BIG, this is all I was told so I tried the 4 day split and felt good, was thinking if I can recover from a 5 day split I would be geting more out of it than 3 day workout? thats just what I am thinking please correct me if I am wrong before I start messing up

Originally Posted by ben1793

So your saying the 5 day split wont work and a 3 day 5x5 will?
I thought you work BIG eat BIG rest BIG and you get BIG, this is all I was told so I tried the 4 day split and felt good, was thinking if I can recover from a 5 day split I would be geting more out of it than 3 day workout? thats just what I am thinking please correct me if I am wrong before I start messing up

It is not as simple as have you expressed.

Based off of the time course of physiological adaptations of people new to exercise I would stick with a method of linear periodization. It maximizes your potential for later down the road.

You will still be working hard, eating a caloric surplus, and providing your body with enough recovery.

Originally Posted by pebble

Umm ... WTF? This is incredibly incorrect. People that are new to training incur more sarcolemma damage as a result of training because the muscle tissue has not yet adapted to the stimulus (tension). This is the exact reason why new trainees have higher protein requirements than experienced trainees.

Just because they are neurologically inexperienced, thus making it unlikely they will over stimulate their PNS (not CNS) does not mean they should train more. Their bodies still need time to rebuild the tissues they damaged.

..... How's that. The first 3 years of training I put on 45lean lbs not knowing what iwas doing, as for working out. And now the last 10 years have not put on anywhere near that much, maybe about half that. Also iv been training my wifes son for 2 years after he got cured of cancer and iv put 25lbs of very lean muscle on the kid...... And he don't even work out as hard as I think he should.

I'm point is when you new to it it comes easy! After your body knows what's goin on and after changing workouts and adding day doin differant body parts together.... It's time to slow down cuz your most likely overtraining. I don't know any guy that wants to get big that doesn't overtrain to some degree...


Your gonna come back with some doctor jargon explaining it differant but my point remains the same. You have your point I have mine and that's how I see it.

I just simply used my common sense, think 2 people one works out 3 days and other works out 5 days, whos going to get stronger faster? I would have thought the 5 days sine he is spending 2 more days working on building up.
Also I was told the 5x5 program concentrates more on strength less on building mass, that is why I was kind of put off.

Also Justhave2p, my callories at the moment are at 2700-2800 350g carbs 80g fat 140g protein, I am 140lbs 5ft10 18 years old.

Dude that was when I gained all the weight.... Workout hard and fast however you want and you will grow. Your hormone levels will never be higher.


For weight and size 3-5sets of 8-12reps, sometimes higher and sometimes lower but for the most part you can't go wrong in that range.

Just keep it simple and move weight.....

Originally Posted by ben1793

Also Justhave2p, my callories at the moment are at 2700-2800 350g carbs 80g fat 140g protein, I am 140lbs 5ft10 18 years old.

You are getting enough protein. Based on your numbers its even a little high (you need 108, but consume 140) for the sake of growth. In new trainees peer reviewed research shows that there is no added benefit (nitrogen retention) above 1.7g/kg of body weight. However, if you are eating that much just because you like protein (like most do) don't worry too much about it.

Your kcal may be a little low to add weight, but start there. If you are not adding weight add 250 kcal a day for a couple weeks. If the scale is moving up stay there until it stops. Whenever it hasn't moved in a couple weeks toss on another 250kcal. Always give it at least two weeks to make sure that you can acquire an average weight, not just daily (it can fluctuate too much).

Originally Posted by Usealittle

..... How's that. The first 3 years of training I put on 45lean lbs not knowing what iwas doing, as for working out. And now the last 10 years have not put on anywhere near that much, maybe about half that. Also iv been training my wifes son for 2 years after he got cured of cancer and iv put 25lbs of very lean muscle on the kid...... And he don't even work out as hard as I think he should.

I'm point is when you new to it it comes easy! After your body knows what's goin on and after changing workouts and adding day doin differant body parts together.... It's time to slow down cuz your most likely overtraining. I don't know any guy that wants to get big that doesn't overtrain to some degree...


Your gonna come back with some doctor jargon explaining it differant but my point remains the same. You have your point I have mine and that's how I see it.

I agree, when you are new it does come easy. But the neurological adoptions come easiest. So take advantage and get as strong as possible at that time. When that is leveled out transition the focus to hypertrophy specific training.

And you're right, I could come back with jargon and the research to back it up, but it wouldn't help in this case. This kid doesn't have the basic exercise physiology/ scientific method knowledge required to read it yet. It would be gibberish to him.

Originally Posted by ben1793

I just simply used my common sense, think 2 people one works out 3 days and other works out 5 days, whos going to get stronger faster? I would have thought the 5 days sine he is spending 2 more days working on building up.
Also I was told the 5x5 program concentrates more on strength less on building mass, that is why I was kind of put off.

5x5 = mass and strength... never stay with the same routine for too long... switching it up keeps the body guessing = growth

First thing you want to do is figure out what works for you as an individual. You can workout a 3 day week but trying to get all of what you need in that time especially if you want to do legs is very hard. I learned a long time ago to do a 4 day split routine that spreads all your body parts out through the week so you are only working 1 body part at a time. And it is spread out just right so that it wont interfere with the push and pull of repeating exercises that can use the same muscles more than you want in the same day.

They will be spread out through the week to give you and them just the right amount of time to rest and heal before you use them again. Example: you don't want to do chest and triceps on the same day because even though you are primarily exercising your chest, you are pushing your triceps hard to do them. so there you are using the pushing affect. Example 2: Never do back and biceps on the same day. When you work your back you are also using your bicep muscles to do so with the pulling affect.

You want to spread these body parts and exercise apart far enough in the week so you get at least 3 days rest before you hit them hard again.

This is my 4 day a week split routine:

Mondays: Back and Abs with 30 t0 45 minutes cardio of my choice.

Tuesday: Shoulders, Triceps and Abs with 30 t0 45 minutes cardio of my choice.

Wednesday OFF

Thursday: Full Leg routine including Calves, NO Abs

Friday: Chest, Biceps and Abs with 30 t0 45 minutes cardio of my choice.

Weekend OFF

This is just what I do and what works for me. Just remember whatever routine you do make sure to only work 1 body part a week (except abs if you want) so that you give them enough time to rest , heal and grow while you are feeding the hell out of them. You do NOT make your muscles grow while you are in the gym working them. You are breaking them down. They ONLY grow after you leave the gym and give them time to rest and heal while you are feeding the hell out of them. Then and ONLY then will they repair themselves and come back bigger, badder and stronger.

Originally Posted by ben1793

Also Justhave2p, my callories at the moment are at 2700-2800 350g carbs 80g fat 140g protein, I am 140lbs 5ft10 18 years old.

You need to be getting at least:

6 meals a day spread out every 3 hours.

1. Protein= Body weight times 1.25 to 1.50 =
140 times 1.25= 175 grams
140 times 1.50= 210 grams
divided by 6 meals = 30 to 35 grams of protein at every meal.

2. carbohydrates= 240 to 300 grams per day for your size and weight.
240 and 300 divided by 6 = 40 to 50 grams of carbs at each meal.

3. Fats= between 40 and 60 grams of fat each day.
40 to 60 divided by 6 = just stay between 6 to 10 grams of fat per meal.

Don't worry if you are not exactly on the numbers when you eat as long as you are close.

Eat healthy and exercise smart and I guarantee you will see results in no time.

Originally Posted by ben1793

Also Justhave2p, my callories at the moment are at 2700-2800 350g carbs 80g fat 140g protein, I am 140lbs 5ft10 18 years old.

You need more protein. Eat 1 lb. per weight that you would like to be at. If you want to be 180lb. eat at least 180grams. Personally I would eat 200-250 if I were you and keep carb's around 200 and fats around 60. Healthy fat's like Nuts, Peanut Butter, Avacado, EFA, Krill oil, etc.

Carb's are complex carbs like brown rice or Yam's. Protein is chicken, london broil, turkey, protein shakes.

Most ppl when they start out overtrain. Get a 5X5 workout plan and follow the plan. It will build the mass you want. Then you will have to find another plan because not all plans work forever. After 5X5 do a nice hypertrophy plan 8-12 rep's.

Most guy's when they start out just workout bicep's and chest. Do a 5X5 program and follow it to the T. Bench, Squats, deadlift's, cleans. Find video's on the net to find out the proper form and follow the program.

Originally Posted by stewy101

You need to be getting at least:

6 meals a day spread out every 3 hours.

1. Protein= Body weight times 1.25 to 1.50 =
140 times 1.25= 175 grams
140 times 1.50= 210 grams
divided by 6 meals = 30 to 35 grams of protein at every meal.

2. carbohydrates= 240 to 300 grams per day for your size and weight.
240 and 300 divided by 6 = 40 to 50 grams of carbs at each meal.

3. Fats= between 40 and 60 grams of fat each day.
40 to 60 divided by 6 = just stay between 6 to 10 grams of fat per meal.

Don't worry if you are not exactly on the numbers when you eat as long as you are close.

Eat healthy and exercise smart and I guarantee you will see results in no time.

Such bullshit here.

Why 6 meals a day? to keep insulin stable? What about the other side of the equation, nutrient pulsing to encourage the body to draw nitrogen into the muscle along with glucose?

Show me some peer reviewed articles that state a person needs to consume that much protein while exercising? I can put up research that shows your number is close to double what is needed for adequate nitrogen retention (+ive balance). 1

Why are carbs being limited? They should be the most flexible variable to ensure he meets his caloric needs.

And why so little fat? Hormones are made with a lipid backbone. Research has show low fat diet's (<30% , you suggested <20%) result in less serum androgens.2 On top of that cell walls (including muscle) are made stronger and heal faster as a result of cholesterol being embedded into the sarcolemma.

Oh and by the way you dropped the kids kcal consumption down by 1-200kcal a day. Thats a great idea when one of his goals is hypertrophy.


1 Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders
2 Low-fat high-fiber diet decreased se... [J Clin Endocrinol Metab. 2005] - PubMed - NCBI

Originally Posted by pebble

I agree, when you are new it does come easy. But the neurological adoptions come easiest. So take advantage and get as strong as possible at that time. When that is leveled out transition the focus to hypertrophy specific training.

And you're right, I could come back with jargon and the research to back it up, but it wouldn't help in this case. This kid doesn't have the basic exercise physiology/ scientific method knowledge required to read it yet. It would be gibberish to him.

If you have it post it up..... I'll take a look at it. Also the OP can ggudge for himself.

Originally Posted by pebble

Such bullshit here.

Why 6 meals a day? to keep insulin stable? What about the other side of the equation, nutrient pulsing to encourage the body to draw nitrogen into the muscle along with glucose?

Show me some peer reviewed articles that state a person needs to consume that much protein while exercising? I can put up research that shows your number is close to double what is needed for adequate nitrogen retention (+ive balance). 1

Why are carbs being limited? They should be the most flexible variable to ensure he meets his caloric needs.

And why so little fat? Hormones are made with a lipid backbone. Research has show low fat diet's (<30% , you suggested <20%) result in less serum androgens.2 On top of that cell walls (including muscle) are made stronger and heal faster as a result of cholesterol being embedded into the sarcolemma.

Oh and by the way you dropped the kids kcal consumption down by 1-200kcal a day. Thats a great idea when one of his goals is hypertrophy.


1 Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders
2 Low-fat high-fiber diet decreased se... [J Clin Endocrinol Metab. 2005] - PubMed - NCBI

Are you looking to gain Fatty weight or Lean Muscle weight?

DIETS FOR BUILDING LEAN MUSCLE:

To gain weight of any type, you must consume more calories than you burn through exercise and daily activities. If your goal is to gain weight in the form of lean muscle mass, choose the right balance of calories to give your body the fuel to build muscle. Combine this with a strength training, muscle building exercise routine, and you will see the muscles begin to build.

Overall Calories:
Finding the right amount of calories for your current size is the key to building lean muscle and not adding fat. recommend consuming 18 to 20 calories per pound of body weight each training day if you are trying to gain lean muscle mass, dropping to 12 to 14 calories per pound on rest days. These calories should be divided amongst six to eight small meals.

Protein:
Protein provides the body with amino acids, which are the building blocks of muscle tissue. recommend consuming 40 to 60 g of protein at each meal. Sources of protein include lean cuts of meat such as chicken or turkey breast, pork, low-fat dairy products, and nuts or nut butters. You may also use a protein powder to make a protein shake if you need additional protein at a meal. Keep your protein intake the same on days you train and days you rest, because your muscles need the protein to repair themselves after training.

Carbohydrates:
Carbohydrates provide energy for your workouts. Aim for 40 to 80 g of carbohydrates at each meal on days you train, for a total of between 240 and 480. On days you do not train, aim for between 100 and 200 g of carbohydrates. Choose carbohydrates that are high in fiber because these help your digestive system to function at its best. High-fiber sources of carbohydrate include fruits, vegetables and whole grains.

Fats:
Fats also provide energy for workouts, but too much fat can lead to gaining fat tissue instead of lean muscle tissue. Recommend 5 to 10 g per meal come from healthy fats, including fatty fish, olive oil or nuts. These healthy fats will help fuel muscle growth and aid in your energy levels while you work out. Recommend keeping your fat intake to 15 to 20 percent of your daily diet.


DIETS FOR GAINING FATTY WEIGHT:

1. Eat Tons of carbohydrates a day.

2. Eat tons of fat a day.

3. Eat a low protein diet each day.

Ben,

Take a look at the online journals as well... Those guys either have a great routine or are getting help on their routine. ...

Originally Posted by ben1793

So if I workout through that week heavy weights doing sets of 8-12 reps per workout and feel like I have recovered will this benefit me more than something like starting strength an stronglifts 5x5?

Also how would you edit the program, I mean the days because you said back shouldnt go with bi/tri and how would you change it to 5 days?
I was thinking of trying this:

Chest
Back
OFF
Shoulders
Legs
Arms(Tri/Biceps)
Rest

Will that be to soon for the arms then 1 day then chest and only legs between shoulders and arms?

First thing you want to do is figure out what works for you as an individual. You can workout a 3 day week but trying to get all of what you need in that time especially if you want to do legs is very hard. I learned a long time ago to do a 4 day split routine that spreads all your body parts out through the week so you are only working 1 body part at a time. And it is spread out just right so that it wont interfere with the push and pull of repeating exercises that can use the same muscles more than you want in the same day.

They will be spread out through the week to give you and them just the right amount of time to rest and heal before you use them again. Example: you don't want to do chest and triceps on the same day because even though you are primarily exercising your chest, you are pushing your triceps hard to do them. so there you are using the pushing affect. Example 2: Never do back and biceps on the same day. When you work your back you are also using your bicep muscles to do so with the pulling affect.

You want to spread these body parts and exercise apart far enough in the week so you get at least 3 days rest before you hit them hard again.

This is my 4 day a week split routine:

Mondays: Back and Abs with 30 t0 45 minutes cardio of my choice.

Tuesday: Shoulders, Triceps and Abs with 30 t0 45 minutes cardio of my choice.

Wednesday OFF

Thursday: Full Leg routine including Calves, NO Abs

Friday: Chest, Biceps and Abs with 30 t0 45 minutes cardio of my choice.

Weekend OFF

This is just what I do and what works for me. Just remember whatever routine you do make sure to only work 1 body part a week (except abs if you want) so that you give them enough time to rest , heal and grow while you are feeding the hell out of them. You do NOT make your muscles grow while you are in the gym working them. You are breaking them down. They ONLY grow after you leave the gym and give them time to rest and heal while you are feeding the hell out of them. Then and ONLY then will they repair themselves and come back bigger, badder and stronger.


My workout regimen is bast on a 4 day a week split routine.

My workout days are Monday, Tuesday, Thursday and Friday.

I switch All these exercises for every body part every other week to insure proper muscle growth. I also do a 5-10 minute warm-up on the treadmill before each workout day and 45 minutes cardio after (2 days a week).

1. Mondays= Back, Abs, Cardio.

Back routine consist of 2 primary and 2 secondary exercises with one warm up set before:

(Sets) = 3-4 each (Reps) = 8 to 10 heavy

Abs routine consist of 2 primary exercises.

(Sets) = 3 each (Reps) = 15 to 20

Cardio consist of 45 minuets treadmill and or Bike.


A. Primary examples for back:

: Bent over barbell or dumbbell row.
: Dead lift-barbell
: Row-cable with v-handle
: Row-Machine
: Row-T-Bar
: Chin Ups
: Dumbbell Pullovers



B. Secondary examples for back:

: Good Morning Barbell.
: Lat Pull-down Front Or Back.
: Stiff-Arm Lat Pull-Down
: Reverse-Grip Row-Cable With Strait Bar.
: Hyperextension-Machine
: Shrugs-Barbell and or Dumbbell.


C. Primary examples for Abs:

: Abe Crunch machine
: Hanging Leg Raises
: Hanging-Weighted Knee Raises



2. Tuesday= Shoulders, Triceps, Abs

Shoulders consist of 2 primary and 2 secondary exercises with 1 warm-up set before:

(Sets) = 3-4 each (Reps) = 8 to 10 heavy

Triceps Consist Of 2 Primary And One Secondary
Exercise:

(Sets) = 3 each (Reps) = 10 to 12 heavy

Abs routine consist of 2 primary exercises.

(Sets) = 3 each (Reps) = 15 to 20

A. Primary Examples for shoulders:

: Front Military Press-Barbell
: Rear Military Press-Barbell
: Shoulder Press -Dumbbell
: Shoulder Press- Machine (Variation)
: Arnold Press-Dumbbell
: Upright row barbell or cable.

B. secondary examples for shoulders:

: Face Pulls- cable with rope.
: Front raises- dumbbell or cable.
: side raises- dumbbell,cable or machine.
: standing or seated bent-over raises-dumbbell
: reverse fly-pec deck

C. Primary examples for Triceps:

: Narrow-Grip Bench Press-Barbell
: Triceps Dip Machine
: Scullcrushers-Barbell
: Overhead Triceps Extension-Dumbbell, Cable Or Machine
: Two-Arm Cable Push-Down-Strait Bar
: One-Arm Cable Push-Down

D. Secondary Examples For Triceps:

: Kickback-Dumbbell Or Cable
: Bent-Over Cable Triceps Extension-Strait Bar
: Reverse Grip Cable Pull-Down-Strait Bar
: Triceps Push-Down-Rope

E. Primary examples for Abs:

: Abs Crunch machine
: Hanging Leg Raises
: Hanging-Weighted Knee Raises




3. Thursday= Full leg workout, No Abs, No Cardio.

Upper legs consist of 2 primary and 2 secondary.

(Sets) = 4- primary 3- secondary (Reps) = 8 to 10 heavy

Calves consist of 2 primary

(Sets) = 3-4 (Reps) = 8 to 10 heavy



A. Primary-Upper leg examples:

: Squat-Barbell And Or Dumbbell
: Squat-Machine
: Front Squat-Barbell
: Hack Squat-Machine
: Leg Press-Machine
: Lunge-Barbell
: Step-Up-Barbell

B. Secondary-Upper Leg examples:

: Leg Extension-Machine
: Braced Squat
: Lying Hamstring Curl-Machine
: Seated Hamstring Curl-Machine
: Prone Hamstring Curl-Dumbbell
: Standing Hamstring Curl-Machine
: Stiff-Legged Dead Lift-Barbell

C. Calves Examples:

: Standing Calf Raise-Barbell
: Standing Calf Raise-Machine
: Seated Calf Raise-Machine
: Donkey Calf Raise-Machine
: Toe Raise-Machine



4. Friday= Chest, Biceps, Abs and cardio

Chest Consist Of 2 Primary And 2 Secondary Exercises.

(Sets) = 4- Primary 3- Secondary (Reps) = 8 to 10 heavy

Biceps Consist Of 2 Primary And 1 Secondary Exercise

(Sets) = 3 each (Reps) = 10 to 12 heavy

Abs routine consist of 2 primary exercises.

(Sets) = 3 each (Reps) = 15 to 20

Cardio consist of 45 minuets treadmill and or Bike.


A. Primary Chest Exercise Examples:

: Bench Press-Barbell,Dumbbell Or Machine
: Incline Press-Barbell,Dumbbell Or Machine
: Decline Press-Barbell,Dumbbell Or Machine
: Dip-Parallel Bars

B. Secondary Chest Exercise Examples:

: Fly-Dumbbell Flat or Incline
: Fly-Cables Standing,Lying-Flat Or Incline
: Fly-Peck Deck Lying Or Seated
: Cable Crossovers

C. Primary Biceps Exercise Examples:

: Biceps Curl-Barbell Wide and narrow grip variation
: Biceps Curl-Cable With Strait Bar Wide and narrow grip variation
: Biceps Curl-Dumbbell Standing Or Seated-(Incline)
: One-Arm Biceps Curl-Cable

D. Secondary Biceps Exercise Examples:

: Concentration Curl-Dumbbell Or Cable
: Preacher Curl Barbell-Dumbbell-Machine
: Standing Hammer Curl-Dumbbell
: Lying Biceps Curl-Cable
: Standing Two-Hand Overhead Cable Curl

E. Primary examples for Abs:

: Abe Crunch machine
: Hanging Leg Raises
: Hanging-Weighted Knee Raises



This is just an example of what exercises and workouts I do each and every week for what stage I am at. Do not follow this stage until you are ready.

You as a beginner can start out by doing 1 primary and 1 secondary exercise for the first 3 weeks. Then move up by doing 2 primary and 1 secondary exercises for the next 3 to 4 weeks. Then you can move on the the next stage if you want at that time or when you feel ready to do so. You can pick and choose what days you do your cardio as well.

Originally Posted by ben1793

I just simply used my common sense, think 2 people one works out 3 days and other works out 5 days, whos going to get stronger faster? I would have thought the 5 days sine he is spending 2 more days working on building up.

Common sense should tell you that you that you recover and grow while resting. So the questions becomes do you rest more working out 5 days a week or 3?
Also, can you train harder on your workout day with a day of rest between them or no days of rest between them?