Trying to get a 6 day workout out plan...

huesoloco · 01-06-2005, 08:33 PM

I've heard doing 2 muscle groups a day is the way to go once you've been lifting for awhile. So I'm ready to update. What is the best split of muscle groups per day?

soxmuscle · 01-06-2005, 08:38 PM

six days per week if you are doing anything properly equals overtraining.

BritChick · 01-06-2005, 08:40 PM

Quote:

Originally Posted by soxmuscle

six days per week if you are doing anything properly equals overtraining.

No it doesn't.

LittleKid · 01-06-2005, 08:42 PM

6 days a week?

Are you sure you would want to go through with that, 1 rest day just doesn't seem like enough.

soxmuscle · 01-06-2005, 08:42 PM

Quote:

Originally Posted by BritChick

No it doesn't.

explain..

BritChick · 01-06-2005, 08:48 PM

Quote:

Originally Posted by soxmuscle

explain..

You explain sox, what are you basing your comment on or is it just your opinion? Sure I have heard and read many times that many people 'feel' this is overtraining and maybe it is for some individuals. Muscles groups need 48 - 72 hours recovery time per group depending on the type of training, there is nothing to indicate that hitting muscle groups twice per week is detrimental.
Some of my best gains have been made hitting muscle groups twice per week, I am currently doing a 6 day split for my pre-contest split.
I should add that my 6 day split is over 8 days, I workout 3 on 1 off and repeat.

Vieope · 01-06-2005, 09:03 PM

Quote:

Originally Posted by BritChick

No it doesn't.

Yeah!

huesoloco · 01-06-2005, 09:07 PM

What i meant was only hitting a muscle group once a week.

Day 1 chest/bi

Day 2 Tri-back

etc...not doing that muscle again for the rest of the week.

soxmuscle · 01-06-2005, 09:10 PM

I am a firm believer that you grow when you rest, not when you workout. With that being said, working out six days per week, you are left with only one rest day per week and only four per month.

When is your body supposed to grow?

soxmuscle · 01-06-2005, 09:11 PM

Quote:

Originally Posted by huesoloco

What i meant was only hitting a muscle group once a week.

Day 1 chest/bi

Day 2 Tri-back

etc...not doing that muscle again for the rest of the week.

four of your major muscles after two days.. what are your other days going to consist of if you don't plan on hitting the same muscle groups?

Also, you should be doing chest with triceps and back with biceps in my opinion aswell.

Vieope · 01-06-2005, 09:13 PM

Quote:

Originally Posted by soxmuscle

I am a firm believer that you grow when you rest, not when you workout. With that being said, working out six days per week, you are left with only one rest day per week and only four per month.

When is your body supposed to grow?

When you rest but like Kerry said, there is no proof that a week is the optimal time.

PreMier · 01-06-2005, 09:19 PM

Quote:

Originally Posted by soxmuscle

Also, you should be doing chest with triceps and back with biceps in my opinion aswell.

Why? If he doesnt want to follow a basic push/pull design, there is no need train chest/tri back/bi. I have trained many times using the chest/bi back/tri split. You just need to adjust volume accordingly, so you dont hit the smaller groups too hard.

BritChick · 01-06-2005, 09:22 PM

Quote:

Originally Posted by PreMier

Why? If he doesnt want to follow a basic push/pull design, there is no need train chest/tri back/bi. I have trained many times using the chest/bi back/tri split. You just need to adjust volume accordingly, so you dont hit the smaller groups too hard.

Yup what he said... the chest/tris and back/bis are just 'typical' splits, there is no right or wrong way to pair up body parts.

mkmadsen · 01-06-2005, 09:24 PM

6 days IMHO is not overtraining if proper recovery is used and proper isolation is implemented. I work out 6 days per week and continue to get great gains using only glutamine, whey, multivitamins, and fish oil as supplements. I checked yesterday and I am at 6.9% bf and 162 lbs, 10 lbs heavier and the same bodyfat % as my gallery pic a few months prior. Here is my "routine":

Day 1: Shoulders/Bi
2: Chest/Tri/Abs
3: Back/Bi
4: Legs/Abs
5: Shoulders/Tri
6: Chest/Bi
7: Back/Tri/Abs

I get 6 days in and continue to rotate tri/bi throughout the chest, back, shoulder routines, legs once a week, abs about 3x/week, and this cycles so no week is the same as there is a rest day once a week when i feel its needed. The system works great and when i feel a plateau, i do a carb up day as my diet is very low in carbs outside pre/post workout meals. I also take the day off (rest day) when I feel my energy is low or i am sluggish and the following day i am back up again. I worded this post weird, hope you understand..

BritChick · 01-06-2005, 09:29 PM

Quote:

Originally Posted by soxmuscle

I am a firm believer that you grow when you rest, not when you workout. With that being said, working out six days per week, you are left with only one rest day per week and only four per month.

When is your body supposed to grow?

It comes back to the 48 - 72 hours per muscle group principal.
There is nothing 'wrong' with only hitting a body part once per week but to tell someone a six day split is overtraining is misinformation imo.

huesoloco · 01-06-2005, 09:30 PM

Why Biceps 3x in one week? I thought it was only necessary to do an isolated workout once a week?

soxmuscle · 01-06-2005, 10:09 PM

Quote:

Originally Posted by PreMier

Why? If he doesnt want to follow a basic push/pull design, there is no need train chest/tri back/bi. I have trained many times using the chest/bi back/tri split. You just need to adjust volume accordingly, so you dont hit the smaller groups too hard.

Only a suggestion..

soxmuscle · 01-06-2005, 10:10 PM

Quote:

Originally Posted by BritChick

It comes back to the 48 - 72 hours per muscle group principal.
There is nothing 'wrong' with only hitting a body part once per week but to tell someone a six day split is overtraining is misinformation imo.

Well I see many people suggesting exactly what I said daily, yet there seems to be no misinformation there im assuming?

BritChick · 01-06-2005, 10:14 PM

Quote:

Originally Posted by soxmuscle

Well I see many people suggesting exactly what I said daily, yet there seems to be no misinformation there im assuming?

That's my point, it IS misinformation since there is no proof that this is overtraining, it's all based on opinions NOT on fact.

soxmuscle · 01-06-2005, 10:15 PM

Quote:

Originally Posted by BritChick

That's my point, it IS misinformation since there is no proof that this is overtraining, it's all based on opinions NOT on fact.

..and you saying six days a week will not result in overtraining is fact?

BritChick · 01-06-2005, 10:25 PM

Quote:

Originally Posted by soxmuscle

..and you saying six days a week will not result in overtraining is fact?

No, if you actually read what I wrote I said...

Quote:

many people 'feel' this is overtraining and maybe it is for some individuals.

but to say that it IS overtraining is too much of a generalization and not based on any scientific information.
It depends on a persons level of fitness, how long they have been training for, whether they have applied the principles of progressive overload etc., etc.

Phred · 01-06-2005, 10:27 PM

My current routine is RR/S/RR/P and is broken down as follows:
Friday-Forearms
Sat-Chest&Calfs
Sun-Back
Mon-Shoulders
Tues-Legs
Wed-Bi/Tri
Thur - Rest.
All of my workouts are under 70 minutes and most are in the 45-55 minute range. This includes warmup sets as well.

I read a lot of opinions and statements that you grow while you are resting. I agree with this. However, if you are exercising 1 hour per day, you are resting 23 hours a day as well. No one seems to mention that.

I can honestly say that up until a year ago, I was doing a 3 day split with no rest days at all. I did this for over a year and I made no gains other than the initial few months of noobie gains. I worked out in HS and College many years ago and this was my routine. I gained ok back then, but I was 25 years younger as well so my recovery was much better. Could I have gained at a faster/increased rate if I was to rest more and only workout each muscle group only once a week? I do not know. But it worked for me back then and does not work for me now. I need more rest (ie only exercise each muscle group once a week).

With my current routine, I am gaining strenght and some size. Which is what I am after. This is what works for me now. Experiment with different routines and muscle groupings. Find out what works for you. If you are younger, maybe working out more often will bring the results you seek. Get a journal going and track/measure your progress. Then you will have a record to refer back to and to compare various routines. This is one way to find out what works for you.

BritChick · 01-06-2005, 10:31 PM

Quote:

Originally Posted by Phred

Experiment with different routines and muscle groupings. Find out what works for you.

Du · 01-06-2005, 10:41 PM

I suggest you go here and work with her for a good workout routine. I hear shes pretty good at what she does.

PreMier · 01-06-2005, 10:42 PM

BritChick · 01-06-2005, 10:44 PM

Quote:

Originally Posted by du510

I suggest you go here and work with her for a good workout routine. I hear shes pretty good at what she does.

01-06-2005, 08:33 PM	#1
huesoloco Registered User Join Date: Jan 2005 Posts: 187	Trying to get a 6 day workout out plan... I've heard doing 2 muscle groups a day is the way to go once you've been lifting for awhile. So I'm ready to update. What is the best split of muscle groups per day?
huesoloco Registered User Join Date: Jan 2005 Posts: 187

01-06-2005, 08:38 PM	#2
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,483 Photos: 10	six days per week if you are doing anything properly equals overtraining.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

01-06-2005, 08:42 PM	#4
LittleKid Registered User Join Date: Nov 2004 Posts: 369	6 days a week? Are you sure you would want to go through with that, 1 rest day just doesn't seem like enough.
LittleKid Registered User Join Date: Nov 2004 Posts: 369

01-06-2005, 09:07 PM	#8
huesoloco Registered User Join Date: Jan 2005 Posts: 187	What i meant was only hitting a muscle group once a week. Day 1 chest/bi Day 2 Tri-back etc...not doing that muscle again for the rest of the week.
huesoloco Registered User Join Date: Jan 2005 Posts: 187

01-06-2005, 09:10 PM	#9
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,483 Photos: 10	I am a firm believer that you grow when you rest, not when you workout. With that being said, working out six days per week, you are left with only one rest day per week and only four per month. When is your body supposed to grow?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

01-06-2005, 09:24 PM	#14
mkmadsen Registered User Join Date: Sep 2004 Posts: 41 Photos: 6	6 days IMHO is not overtraining if proper recovery is used and proper isolation is implemented. I work out 6 days per week and continue to get great gains using only glutamine, whey, multivitamins, and fish oil as supplements. I checked yesterday and I am at 6.9% bf and 162 lbs, 10 lbs heavier and the same bodyfat % as my gallery pic a few months prior. Here is my "routine": Day 1: Shoulders/Bi 2: Chest/Tri/Abs 3: Back/Bi 4: Legs/Abs 5: Shoulders/Tri 6: Chest/Bi 7: Back/Tri/Abs I get 6 days in and continue to rotate tri/bi throughout the chest, back, shoulder routines, legs once a week, abs about 3x/week, and this cycles so no week is the same as there is a rest day once a week when i feel its needed. The system works great and when i feel a plateau, i do a carb up day as my diet is very low in carbs outside pre/post workout meals. I also take the day off (rest day) when I feel my energy is low or i am sluggish and the following day i am back up again. I worded this post weird, hope you understand..

01-06-2005, 09:30 PM	#16
huesoloco Registered User Join Date: Jan 2005 Posts: 187	Why Biceps 3x in one week? I thought it was only necessary to do an isolated workout once a week?
huesoloco Registered User Join Date: Jan 2005 Posts: 187

01-06-2005, 10:27 PM	#22
Phred On a journey....... Elite Member Join Date: Feb 2004 Location: Back in Sacramento, CA again Posts: 672 Photos: 4	My current routine is RR/S/RR/P and is broken down as follows: Friday-Forearms Sat-Chest&Calfs Sun-Back Mon-Shoulders Tues-Legs Wed-Bi/Tri Thur - Rest. All of my workouts are under 70 minutes and most are in the 45-55 minute range. This includes warmup sets as well. I read a lot of opinions and statements that you grow while you are resting. I agree with this. However, if you are exercising 1 hour per day, you are resting 23 hours a day as well. No one seems to mention that. I can honestly say that up until a year ago, I was doing a 3 day split with no rest days at all. I did this for over a year and I made no gains other than the initial few months of noobie gains. I worked out in HS and College many years ago and this was my routine. I gained ok back then, but I was 25 years younger as well so my recovery was much better. Could I have gained at a faster/increased rate if I was to rest more and only workout each muscle group only once a week? I do not know. But it worked for me back then and does not work for me now. I need more rest (ie only exercise each muscle group once a week). With my current routine, I am gaining strenght and some size. Which is what I am after. This is what works for me now. Experiment with different routines and muscle groupings. Find out what works for you. If you are younger, maybe working out more often will bring the results you seek. Get a journal going and track/measure your progress. Then you will have a record to refer back to and to compare various routines. This is one way to find out what works for you.
	If you always have a great day, you will always have a great life. "The gym offers force and pain and relief. It provides challenge and struggle and satisfaction." Dave Draper

01-06-2005, 10:41 PM	#24
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5	I suggest you go here and work with her for a good workout routine. I hear shes pretty good at what she does.
	My IronMag Journal

01-06-2005, 10:42 PM	#25
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,272 Photos: 2
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-06-2005, 10:48 PM	#27
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5