how to train??

[titans13ae]

hi, i workout 6 days a week/ doing each body part 2 times a week
i do different exercisis on second workout, but is it to much to work out each part twice a week?

i also do burnout on every set is that ok?? or will i not gain?
can anyone give me suggestions on a workout plan doing set reps, if this is better
thanks

 

[Scotty the Body]

For me that would be to much and I'd end up burning out my CNS in no time.

If your gaining in your lifts and your not feeling tired, then maybe its ok for you.

What are your goals and what do your workouts look like?

 

[titans13ae]

i work out usually 3 to four different exercises for each part/ 3 sets each/ i usually spend 35 minutes on one part

i want to gain wieght/ i am 5 10 165

should i switch to concetrating more on one part a day or is two times each part a week a good workout for gains

 

[titans13ae]

what is cns?

 

[Dr. Pain]

Central Nervous System

Welcome to the board!

DP

 

[MeanCuts]

Like Scotty said if your making good gains maybe it's ok for you,but that's probably too much if your a natural lifter

 

[titans13ae]

im not making gains i am staying the exact same for months now

 

[MeanCuts]

Originally posted by titans13ae
im not making gains i am staying the exact same for months now

Then you know somethings wrong.Try a different routine and make sure your diet is in order.

 

[Scotty the Body]

Originally posted by titans13ae
im not making gains i am staying the exact same for months now

lol, you might have said this in your first post.

It would be my estimation that -
Your diet may be wrong
Your not getting enough rest (6 days a week is to much for most natural lifters as already mentioned)
Your routine needs work.

I would suggest switching to a 3 or 4 day a week routine,
Monday Wednesday Friday or
Monday Tuesday Thursday Friday

Your workouts should last no longer than 45 min, working ONE or two muscles per workout at most.

 

[titans13ae]

thanks guys i dont know much about this stuff

 

[titans13ae]

how many different exersises should i do if i switch to working out one part a day

 

[Scotty the Body]

3-4 for large muscles like back/chest/legs
2-3 for smaller groups like arms/shoulders
with 2-3 working sets of each.

 

[titans13ae]

if i do more exersises what will the effect be

 

[titans13ae]

because i do that now i just do it twice a week

 

[Scotty the Body]

I don't think your giving your body enough recovery tome, thats why you don't see results.
Do it once a week and see if that is your problem, if not, then have another look at your diet.

 

[titans13ae]

what about this workout

mon- legs/ calves
tues- bi's tri's
wens- forearms, abs, run
thur- shoulders/ calves
fri- chest, abs
sat- back, run, forearms
sun- abs
is two calves too much in a week

 

[titans13ae]

do you like 5 sets by 5 reps

 

[Scotty the Body]

I'd go:
Mon: Chest
Tue: Back
Thur: Arms/shoulders
Fri: Legs

You could do abs with chest or back, some poeple like 5x5, I've never tried it so I couldn't tell ya.

 

[Scotty the Body]

You should have at least one or two days a week where you don't do any training or cardio so your CNS doesn't get run down.

 

[gr81]

Originally posted by Scotty the Body
I don't think your giving your body enough recovery tome, thats why you don't see results.
Do it once a week and see if that is your problem, if not, then have another look at your diet.

Good point. recovery time is just as important as training time dude, let these torn muscle fibers recovery and your body replenish itself. don't worry about it though, I think we all made the mistake of getting overzelous with the training at the beginning, I know I did. just remember, you want to be training for a long time, you don't want to burn out right away, be in it for the long haul. that is the only way to see the gains that you want. You do not need to train 6 times a week unless you are on drugs. cut back to 4-5 times a week at the most. remember to keep your workout sessions to short and intense, no two or three hour marathons in the gym. just like scotty said, have some days to rest, very important. your Bis recover the quickest so theoretically you could hit them a couple times a week but remember to switch up your excercises and train smart, not more.

 

[Scotty the Body]

Originally posted by gr81
your Bis recover the quickest so theoretically you could hit them a couple times a week but remember to switch up your exercises and train smart, not more.

I agree, buuuuut don't forget, your bi's tri's and shoulders get worked doing back and chest so even though your not directly working them, they are getting worked already so if you were to give them two direct days, they are in fact getting an extra day on top of that for back or chest.

 

[gr81]

true that, if you do train them twice, have one of the training sessions be much lighter and less intense, and the next bi day could be your power day. but your right scotty he probably doesn't need to worry about that yet, another rest day would be more beneficial to him instead of another arm day it sounds like.

 

[Scotty the Body]

Or I could be totally out to lunch

But I do know I saw much better results when I started to do less for my arms.