How often do you train?

[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

 

[twelvepercentt]

3 Day Split

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.

 

[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...

 

[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

 

[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!

 

[heeholler]

Hey Bear, is that you Obidiah?

 

[Bear]

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

Yep.

 

[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!

 

[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.

 

[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.

 

[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?

 

[urso8up]

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

 

[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.

 

[frusht]

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

 

[korisnik]

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

 

[Mudge]

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

 

[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??

 

[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.

 

[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

 

[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.

 

[Rocco32]

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

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

 

[Sebi]

5 days a week

 

[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??

 

[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.

 

[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.

 

[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

 

[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!

 

[korisnik]

3 days on,2 days off

 

[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....

 

[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--