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How often do you train?
- Thread starter Arnold
- Start date
firestorm
Banned Member
4 to 5 days here
mgibson
Registered
10-day schedule
I used to train everything over one week, but got stagnated, especially in chest and shoulder exercises. Now I rest more, and train 4-5 days per week, but split my routine over a 10-day period, and have found fast improvements. I train triceps, legs, and back twice during that 10-day period, one heavy day, and one light day of only two or three sets (ayy, the burdens of an ectomorph...). I treat abs and forearms like any other muscle group (the way to get cool abs is through diet and aerobic exercises, not overdoing abdominal exercises).
Training chest, legs and shoulders leaves me too wiped out to train anything else on the same day, even though I only do four exercises for each, so when I train those groups I train nothing else. Since I started training triceps and biceps together, I've noticed a considerable improvement in my arms.
The order is also important, bearing in mind that secondary muscle groups also get tired during training (i.e. shoulders and triceps while training chest, biceps and forearms while training back, etc.).
Day 1-chest
Day 2-biceps, triceps
Day 3-rest
Day 4-legs
Day 5-back, forearms
Day 6-rest
Day 7-shoulders
Day 8-light legs set, aerobic exercises, abs
Day 9-light back set, light triceps set
Day 10-rest
I used to train everything over one week, but got stagnated, especially in chest and shoulder exercises. Now I rest more, and train 4-5 days per week, but split my routine over a 10-day period, and have found fast improvements. I train triceps, legs, and back twice during that 10-day period, one heavy day, and one light day of only two or three sets (ayy, the burdens of an ectomorph...). I treat abs and forearms like any other muscle group (the way to get cool abs is through diet and aerobic exercises, not overdoing abdominal exercises).
Training chest, legs and shoulders leaves me too wiped out to train anything else on the same day, even though I only do four exercises for each, so when I train those groups I train nothing else. Since I started training triceps and biceps together, I've noticed a considerable improvement in my arms.
The order is also important, bearing in mind that secondary muscle groups also get tired during training (i.e. shoulders and triceps while training chest, biceps and forearms while training back, etc.).
Day 1-chest
Day 2-biceps, triceps
Day 3-rest
Day 4-legs
Day 5-back, forearms
Day 6-rest
Day 7-shoulders
Day 8-light legs set, aerobic exercises, abs
Day 9-light back set, light triceps set
Day 10-rest
You lie..... i never seen you work out that much
Yes hunny 
Just wait 
Just wait I do a four day split myself
Mon- Chest
Tues- Legs
Wed-Cardio 2x
Thurs-Bis/Tris
Fri-Shoulders/Back
I do cardio every day except sunday - a 4 to 5 mile run in the morning before I go to school and I lift when I get home for about an hour
Mon- Chest
Tues- Legs
Wed-Cardio 2x
Thurs-Bis/Tris
Fri-Shoulders/Back
I do cardio every day except sunday - a 4 to 5 mile run in the morning before I go to school and I lift when I get home for about an hour
I do a 4 day split:
Monday: Chest, Shoulders, & Abs
Tuesday: Back, Traps, & Abs
Thursday: Arms & Abs
Friday: Legs & Abs
I also do cardio on 1 or 2 of my "off" days.
Monday: Chest, Shoulders, & Abs
Tuesday: Back, Traps, & Abs
Thursday: Arms & Abs
Friday: Legs & Abs
I also do cardio on 1 or 2 of my "off" days.
miamiguns
Registered
I'm taking this week off. Its been 6-7 weeks since I started my getback routine and I'm kinda burnt out. I hope I don't lose too much muscle but I think it will do my body good to take this time off. Does anyone else do this? I'm talking to the over 40yr. old class.
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- Age
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- Location
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I workout three to four times a week. Monday- yoga and pilates Wednesday- cardio and weights Thursday- yoga and pilates Friday- cardio and weights Sometimes on Sundays I go when my gym has open family swim.
Twice a day ,5 X aweek,At fight time 3Xa day 5X a week for 4 to 6 weeks
Well, I used to to do a Mon / Wed / Fri 3 day split, one body part per week:
Chest/Tri/Abs/Cardio
Back/Bi/Cardio
Legs/Shoulders/Abs/Cardio
I got overtrained, took a week off, did 2 more weeks and then due to various travelling and time commitments have since been doing a 9 day rotation:
day1: Chest/Tris/Abs
day2: rest
day3: rest
day4: Back/Bi/Cardio
day5: rest
day6: rest
day7: Legs/Shoulders/Abs
day8: rest
day9: rest
So I've done around 2-3 9 day cycles so far, and if it's possible, I think I actually see improvements in size already. I train with brutal intensity, so I think I really need the extra rest. I eat a lot, 40/40/20, and try to rest up. Generally the muscles in question are sore for 2-4 days after their specific workout.
However, I just came across HST and it looks interesting. I think I will stick with the 9 day cycle for another couple of months and just see how it goes, but HST seems worth a try after that.
How many other people have had better success when they reduced the frequency of their workouts ?
Chest/Tri/Abs/Cardio
Back/Bi/Cardio
Legs/Shoulders/Abs/Cardio
I got overtrained, took a week off, did 2 more weeks and then due to various travelling and time commitments have since been doing a 9 day rotation:
day1: Chest/Tris/Abs
day2: rest
day3: rest
day4: Back/Bi/Cardio
day5: rest
day6: rest
day7: Legs/Shoulders/Abs
day8: rest
day9: rest
So I've done around 2-3 9 day cycles so far, and if it's possible, I think I actually see improvements in size already. I train with brutal intensity, so I think I really need the extra rest. I eat a lot, 40/40/20, and try to rest up. Generally the muscles in question are sore for 2-4 days after their specific workout.
However, I just came across HST and it looks interesting. I think I will stick with the 9 day cycle for another couple of months and just see how it goes, but HST seems worth a try after that.
How many other people have had better success when they reduced the frequency of their workouts ?
Danny R
Registered
Funny you say that you have seen better gains as thats just what I did myself. I was seing a decline in improvments training 3 times a week and at that time my mate said you should try static contraction training. I had nothink to loose and done a 10 week trial on it and not only did my strength go up big time but I felt mentaly healthy not run down as before.
I was doing Monday then wednesday on spasific body parts then took 1 week off then back on the next monday and wednesday covered different body group. According to the book I read the more stronger we get and the more we lift more rest is required to recover. We saw some huge improvments then it started to slow down as we where going up on every workout (Progresive Overload) thats 1 key to building muscle. We then increeced our recovery time and to be honest I was very sceptable about this as it hardly seemed that I was training much, but we started going up again. After 10 weeks my full range bench press went from 70k for 10 reps to 100k for 7 reps.
After that 10 week cycle I decided to see what happends if I do my normal training again and It was going realy well. untill about 2 months later started feeling mentaly down and could not be botherd to train, a sign of over training.
My conclusion was that my diet was not letting me train 3 times a week but was exceptable to my body to train less often. As soon as I uped my carbs and protein all was fine and well but it does catch up in the end so every 4 weeks I take 1 week off training.
I was doing Monday then wednesday on spasific body parts then took 1 week off then back on the next monday and wednesday covered different body group. According to the book I read the more stronger we get and the more we lift more rest is required to recover. We saw some huge improvments then it started to slow down as we where going up on every workout (Progresive Overload) thats 1 key to building muscle. We then increeced our recovery time and to be honest I was very sceptable about this as it hardly seemed that I was training much, but we started going up again. After 10 weeks my full range bench press went from 70k for 10 reps to 100k for 7 reps.
After that 10 week cycle I decided to see what happends if I do my normal training again and It was going realy well. untill about 2 months later started feeling mentaly down and could not be botherd to train, a sign of over training.
My conclusion was that my diet was not letting me train 3 times a week but was exceptable to my body to train less often. As soon as I uped my carbs and protein all was fine and well but it does catch up in the end so every 4 weeks I take 1 week off training.
im training at least 4 times a week, and working on an alternate programs.
usually one day on one day off and throw in squats/calf raises instead of a rest day
bicepts/back
rest
chest/traps
squat/calf raise
shoulder/tricept
rest
repeat
bicepts/back
rest
chest/traps
squat/calf raise
shoulder/tricept
rest
repeat
Four-day split and a bit. Sunday: chest, shoulders; Monday: back, traps and calves; Tuesday/Wednesday: rest, cardio, abs (distributed according to how I feel on the day); Thursday: legs; Friday: arms; Saturday: usually rest as far as workouts go because I've got too much other crap to catch up on, but running if I'm lucky and can squeeze it in. (I enjoy my cardio.)
Lately it's been 4 days per week...
Sun. Shoulders and tris
Mon. Legs
Wed. Chest
Fri. Back and bis
Cardio usually on Sunday, Wed, Fri, and maybe one other day, maybe Thu or Sat).
I used to do a basic legs/push/pull 3 day split, but doing chest, shoulders and tris was too much in one day. I'd run out of steam, so I split shoulders and tris out to a separate day. It's working out well.
Sun. Shoulders and tris
Mon. Legs
Wed. Chest
Fri. Back and bis
Cardio usually on Sunday, Wed, Fri, and maybe one other day, maybe Thu or Sat).
I used to do a basic legs/push/pull 3 day split, but doing chest, shoulders and tris was too much in one day. I'd run out of steam, so I split shoulders and tris out to a separate day. It's working out well.
I train four days a week
Tues-legs
wed-chest/bi's
fri-shoulder/traps
sun-back/tri's
but starting next week i am going to switch to gopro's p/rr/s
with splits of
tues-legs
wed-arms
thurs-shoulders
sat-back
sun-chest
Tues-legs
wed-chest/bi's
fri-shoulder/traps
sun-back/tri's
but starting next week i am going to switch to gopro's p/rr/s
with splits of
tues-legs
wed-arms
thurs-shoulders
sat-back
sun-chest
Now I am doing like a 3 day on, 1 day off schedule and it it takes about seven days to hit my whole body and its working for me. I used to go five days straight and take the weekends off, but not knowing when the day off is keeps me more focused.
I've got an question,,,,,,,, My routine is very different I found it workz really good for me so I dont plain to change but if I can get a better one I would or just get some help to better it....... Im 5'7 161 pdz and 17 they are all thingz to take in consider when giving me advise
M-Chest,Triceps,Delts
T-Back,Biceps,Including Traps
W-Legs
T-Chest,Triceps,Delts
F-Back,Biceps,Including Traps
S-Legs
Sunday-OffDay
Thankz for anybodies time that could gave me help
M-Chest,Triceps,Delts
T-Back,Biceps,Including Traps
W-Legs
T-Chest,Triceps,Delts
F-Back,Biceps,Including Traps
S-Legs
Sunday-OffDay
Thankz for anybodies time that could gave me help
Johnnny
Banned Member
I'm on a 4 day a week routine, plus not to mention work & socializing doesn't allow me to spare much more time than that.
I train Mondays, Tuesdays, Thursdays & Saturdays.
When I do cardio/abs I am in the gym for no longer than 1hr15mins.
On non cardio days I'm there no longer than 45-60mins as your testosterone levels deplete after about 50mins.
I train Mondays, Tuesdays, Thursdays & Saturdays.
When I do cardio/abs I am in the gym for no longer than 1hr15mins.
On non cardio days I'm there no longer than 45-60mins as your testosterone levels deplete after about 50mins.
Currently dealing with some medical problems, however, when I do work out I believe STRONGLY in using HEAVY weight (after adequate warm up) and relatively short (1 1/2 hours or less) sessions. (If you can go more than an hour and a half on this routine, you are not using heavy enough weight.) No split routines, as I do not believe they allow adequate rest for the body. I do throw in pyramids from time to time and vary my lifts to hit the same muscle groups in different ways.
I find three days per week with cardio every other day and Sunday off to be ideal. Last lift day prior to Sunday go SUPER HEAVY. Supplemental protein a must. Three to four square traditional meals a day and good results should be your reward.
Not enough time for the best diet and rest? Other obligations sometimes don't allow for it, I've been there. I found that even one or two HEAVY lifting sessions per week will yield satisfactory and sometimes better than satisfactory results. If I had been consistent enough to do at least one session per week for the 26 + years I have been in this "game" I would be in much, much better shape now.
Any comments on the above are welcomed and encouraged.
I find three days per week with cardio every other day and Sunday off to be ideal. Last lift day prior to Sunday go SUPER HEAVY. Supplemental protein a must. Three to four square traditional meals a day and good results should be your reward.
Not enough time for the best diet and rest? Other obligations sometimes don't allow for it, I've been there. I found that even one or two HEAVY lifting sessions per week will yield satisfactory and sometimes better than satisfactory results. If I had been consistent enough to do at least one session per week for the 26 + years I have been in this "game" I would be in much, much better shape now.
Any comments on the above are welcomed and encouraged.
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