Thread: Lifting 5 days a week

3 exercises per body part? Does that mean 3 bicep curling exercises of some sort? While your answering that, answer this: do you do 3 back exercises too?

Now you think of volume...3 exercises + X amount of sets + X amount of reps. That could be a lot. No wonder youre getting "pumped." But you might not be growing..

Originally Posted by AKIRA

3 exercises per body part? Does that mean 3 bicep curling exercises of some sort? While your answering that, answer this: do you do 3 back exercises too?

Now you think of volume...3 exercises + X amount of sets + X amount of reps. That could be a lot. No wonder youre getting "pumped." But you might not be growing..

I like to work apposing muscle groups. So one day I would do shoulders/tris/bis and if the gym isn't too crowded I am supersetting just about every set with just under a minute rest between sets. This increases the intensity of my workouts... I know that 2-3 minutes breaks between sets would allow to lift more weight and gain more muscle but I like to keep my heart up the entire time. The next day I would back/chest/legs.

To answer the curl question I do 3-4 exercises for bis and same for tris. I do incline curls, preacher curls, concentration curls, sometimes I do hammer curls. Tris I do standing over head single dumbell raises or with a bar ( I change it up) tricep kickouts, skull crushers, dips ( i love doing dips and pull ups so I do these almost everyday!!)

Shoulders I do forward arm raises, lateral arm raises, reverse flies, upright rows, shoulder press. ( I super all those sets with different ab workouts)

That is my (Arms day workout) takes about 1.5-2 hours followed by 30 minutes of cardio. I am currently deployed as well so eating like a horse all day is easy to do. When I get back I will probably not be able to afford to eat as much as I do now and will have to change this up a bit.

I know I will probably get bashed for all the above lol so I'll also tell the supps I take so everyone will possibly have more to bash on me about

wake up take cell mass, 30min later breakfast, 3hr later protein shake, 2hr later lunch, 1.5hr later NO-Xplode, 30 min later gym, 3hr later cell mass and protein shake, 2 hour later dinner, 3 hour later snack.. and finally sleep (rince/recycle 120 times and you are done with an Air Force deployment!!!)

as far as growing goes I have put on 12 solid pounds and went from 11% bf to 6.7%

bring on the love...

Originally Posted by mdflows

I like to work apposing muscle groups. So one day I would do shoulders/tris/bis and if the gym isn't too crowded I am supersetting just about every set with just under a minute rest between sets. This increases the intensity of my workouts... I know that 2-3 minutes breaks between sets would allow to lift more weight and gain more muscle but I like to keep my heart up the entire time. The next day I would back/chest/legs.

2-3 minutes isnt set in stone. If your using the time it takes to get from one machine to the other, then thats roughly 30 sec. Why not rest 1 minute or 90 secs? With the added intensity, your HR would still be in a heightened state.

Originally Posted by mdflows

To answer the curl question I do 3-4 exercises for bis and same for tris. I do incline curls, preacher curls, concentration curls, sometimes I do hammer curls. Tris I do standing over head single dumbell raises or with a bar ( I change it up) tricep kickouts, skull crushers, dips ( i love doing dips and pull ups so I do these almost everyday!!)

Dips = triceps Pullups = biceps I dont know if youve read other thread on IM, but just about every back exercise utilizes the biceps. Plus, just about every push exercise utilizes the triceps. So youre giving some small muscles some incredible amounts of volume.

Originally Posted by mdflows

Shoulders I do forward arm raises, lateral arm raises, reverse flies, upright rows, shoulder press. ( I super all those sets with different ab workouts)

2 types of compound shoulder presses and 1-2 kinds of raises should be sufficient. Front raises use the anterior deltoids the most, but they get their work from benching and shoulder presses.

Originally Posted by mdflows

That is my (Arms day workout) takes about 1.5-2 hours followed by 30 minutes of cardio.

Holy fucking shit.

Originally Posted by mdflows

I know I will probably get bashed for all the above lol so I'll also tell the supps I take so everyone will possibly have more to bash on me about

wake up take cell mass, 30min later breakfast, 3hr later protein shake, 2hr later lunch, 1.5hr later NO-Xplode, 30 min later gym, 3hr later cell mass and protein shake, 2 hour later dinner, 3 hour later snack.. and finally sleep (rince/recycle 120 times and you are done with an Air Force deployment!!!)

as far as growing goes I have put on 12 solid pounds and went from 11% bf to 6.7%

bring on the love...

Originally Posted by mdflows

I'm not big into the cutting/bulking thing plus I am not in a hurry to get big.

For someone to eat that much, workout that much, and take all those supplements, it sure looks like you want some sort of result from all this work. You can get that "pump" from doing a finer selection of workouts. Less volume doesnt mean you get lesser pumps, but if you didnt get that pump, who cares? Youll get bigger and/or stronger.

You seriously have to wonder why it is that you workout before you go and buy all those supplements. If you enjoyed working out just for the sake of letting out some stress, ok. But Id say you want results even more than a pump.

I never said I didn't want results! I am not going for the puffy look I like to put on lean mass and if that requires more time then so be it. I don't like cutting and bulking although even now I have to do it to some degree.

I take advantage of the fact that I have food prepared for me 24/7 and eat a lot to put on lean muscle. As far as "so many supps" I take two supps, NO-xplode and Cell mass. Protein shakes are more of a meal replacement but w/e.

also the reason I do that much shoulder work is because I feel it is my weakest point and I had surgery on my left shoulder so I am constantly trying to strengthen them.

I guess it's just too hard to put my routine on paper (in this case a website) I have actually inpsired a ton of my peers to get in shape because they see what I have been doing and have hopped on the wagon. Most of them have worked out with me at some point and itegrated what they liked into their own workouts. A couple of them workout with me and have also seen great results. I have even inspired the other regular (gym rats and they ask me how I do it) Many of the people here haven't been able to keep a workout regimen like mine so maybe there is some genetic freak in me but I doubt it... When I first wake up I feel a little stiff but I think having a shitty bed plays a part in that. By the time I hit the gym I am ready to workout. From the moment I leave the gym I am planning my next workout and all the meals between it. So yes I obviously am doing this for results. Getting results, compliments, stronger, faster, healthier are all motivators. There are people that workout to get the body they want and that is the only reason they workout. If that was me then sure I would probably only workout 3 days a week. For me though that is lazy! There is always something that can be worked out, and the more you want it the easier it is to find the time to do it. I remember when I first started working out 7 years ago! At first I was like how will I find time to do this... Now ... how the hell can't you find time to workout!

As far as overtraining.... I know it exists and it's real and it happens to people... but so far I am beating that and I am not too proud to admit it if it happens and IM will be first to know of my mishap. For example I could tell that a part of my body was being way overworked so I had to take it easy on that particular part but still found ways to SAFELY workout and still worked out 6 DAYS A WEEK.

I also don't eat junk food, don't drink alcohol, don't do drugs, or smoke cigarettes either. I know 90% of most everyone does at least one of those.

Anyway on a side not I'm not sure why bashing me makes anyone feel better. I am not and never said that this is a workout regimen for everyone and I haven't recommended it for anyone. I simply was defending the original posters question. ONLY THE PERSON DOING THE WORKOUTS THROUGH TRIAL AND ERROR CAN ACCURATELY KNOW WHAT TO WORK OUT. Everything else is just a bullshit suggestion that works on someone else with a different diet, workout plan and different genetics!

I have been in full support of everyones "suggestions" but flat out telling someone 3 days is ample like thats the fucking law is just BS.

How long have you been doing your workout?

I have been working out this often since June 2006. The only real change I have made is doing back/chest on same day instead of chest/tri, and tri/bi/shoulder instead of back/bi.

I also slacked on my legs initially. I now do legs at least 2x a week and sometimes 3.

there was a small break in my workout routine for about a week because I had family visiting and christmas/new years events.

mdflows, I actually have the same mindset as you when it comes to working out. I can't stay out of the gym more than 1 day. I try these mad bulking diets, and I can't do it. It makes me feel sluggish, dense, and not lean whatsoever. When I'm on my maintenance diet while working out, I see better results. My muscles don't grow as rapid as they do when I try to bulk, but at least I stay more lean and lose more body fat while doing it.

I guess it's just different for other people.

Originally Posted by wrbk319

I guess it's just different for other people.

thank you

When I first started lifting I did it five and sometimes six days a week. I prefer 3-4 as of now.

Originally Posted by wrbk319

mdflows, I actually have the same mindset as you when it comes to working out. I can't stay out of the gym more than 1 day. I try these mad bulking diets, and I can't do it. It makes me feel sluggish, dense, and not lean whatsoever. When I'm on my maintenance diet while working out, I see better results. My muscles don't grow as rapid as they do when I try to bulk, but at least I stay more lean and lose more body fat while doing it.

I guess it's just different for other people.

There in lies the difference that many have been jousting with in this thread. If ones goals are overall fitness and health, you will train differently than if your goal is building mass. And do not confuse building mass with bulking up. Bulking up or leaning out is more a funtion of diet. Overall fitness and condition is more a function of training. Assuming all other things being equal (diet, rest and recouperation are in check). Now what was the original posters question?????

Originally Posted by wrbk319

mdflows, I actually have the same mindset as you when it comes to working out. I can't stay out of the gym more than 1 day. I try these mad bulking diets, and I can't do it. It makes me feel sluggish, dense, and not lean whatsoever. When I'm on my maintenance diet while working out, I see better results. My muscles don't grow as rapid as they do when I try to bulk, but at least I stay more lean and lose more body fat while doing it.

I guess it's just different for other people.

At 18 years of age, I doubt you have much experience with lifting as someone older. Plus, youre growing vs. already grown men.

In any case, at 18 years old I too worked out 5 days a week, trained body parts, and I did see results. In fact, I saw great results. But when someone would come along and ask me what my numbers were, they were always the same after a while. This was on more than one lift too, not just a max bench.

When I came on here, I thought I knew everything considering that I was one of the stronger ones here, but I got hit with that question again. I had to give the same answers. So someone asked me to post up my routine and it got bashed. Instead of listening, I said "hey it worked for me." And it did...for a while.

I decided to say fuck it and go along with the ideas on here. It was pretty hard for me to do so due to my stubborness.. Up to date, I have done 3 different workout templates, currently on a 4th workout "pilot," and will be a fifth when I am done. What numbers went up from when I stopped body part training and focused on movement training? Besides the numbers in my sig, here are a jist of others..

Standing overhead barbell press went from 115lbs to 195lbs. 115lbs was odd when I first started considering I could rep out 100lb DBs when I was seated.

Wide Grip Pullups went from BW for reps to 45lbs+ for reps.

Dips went from 1 plate to 3 plates.

My arm work was totally eliminated for some time, but I threw in some workouts periodically and my skullcrushers went from 105lbs to 125lbs. Curls stayed the same.

Not to mention a shitload of other workouts that I thought were inferior. Step ups, Front Squats, Bulgarian squats...try those!!!! Ill bet if I had known these before, their numbers wouldve went up as well.



Could it be JUST me? No. Ask Reproman, Double D, P, goob, fufu, Burner, etc.

"Everything works. Nothing works forever."

Well I'm an athlete, and I have to be in the gym 4-5 days a week. It's part of our training camp routine. Ever since the start of spring training, I've grown in speed, size and strength. I play WR so my main priority is speed and leg training. I have not seen anything but good results. =/

Originally Posted by AKIRA

At 18 years of age, I doubt you have much experience with lifting as someone older. Plus, youre growing vs. already grown men.

In any case, at 18 years old I too worked out 5 days a week, trained body parts, and I did see results. In fact, I saw great results. But when someone would come along and ask me what my numbers were, they were always the same after a while. This was on more than one lift too, not just a max bench.

When I came on here, I thought I knew everything considering that I was one of the stronger ones here, but I got hit with that question again. I had to give the same answers. So someone asked me to post up my routine and it got bashed. Instead of listening, I said "hey it worked for me." And it did...for a while.

I decided to say fuck it and go along with the ideas on here. It was pretty hard for me to do so due to my stubborness.. Up to date, I have done 3 different workout templates, currently on a 4th workout "pilot," and will be a fifth when I am done. What numbers went up from when I stopped body part training and focused on movement training? Besides the numbers in my sig, here are a jist of others..

Standing overhead barbell press went from 115lbs to 195lbs. 115lbs was odd when I first started considering I could rep out 100lb DBs when I was seated.

Wide Grip Pullups went from BW for reps to 45lbs+ for reps.

Dips went from 1 plate to 3 plates.

My arm work was totally eliminated for some time, but I threw in some workouts periodically and my skullcrushers went from 105lbs to 125lbs. Curls stayed the same.

Not to mention a shitload of other workouts that I thought were inferior. Step ups, Front Squats, Bulgarian squats...try those!!!! Ill bet if I had known these before, their numbers wouldve went up as well.



Could it be JUST me? No. Ask Reproman, Double D, P, goob, fufu, Burner, etc.

"Everything works. Nothing works forever."

excellent post.

Can it be done? Yes it can. Is it optimal? Not in my opinion.

Really, my main issue with a split like that is a poor implementation of time management. Why would I goto the gym and waste a workout doing just arm work? Do you really need a day for just shoulders? I sure as Hell think those days are a waste of time.