How many days a week to you lift?

[excalibur]

4 days a week during strenght / power phases
On average 3.5 days a week during hyperthrophy phases*

* 3 splitt with each muscle worked out every fifth day.
2 days WO 1 day off 1 day WO 1 day off and repeat

 

[CHAPS]

3 days a week

Day 1 chest/shoulders/triceps/back width/back thickness
Day 2 biceps/forearms/calfs/quads/hamstrings

Once i've done both workouts i start back at day one just with different exercises, i have 3 different routines for each day that i cycle through, this is DC style and i LOVE it. I'm considering bumping it up to the 4 day a week DC routine we'll see. Oh and i do cardio on my off days, 3-4 days a week for 60 minutes, but i'll be changing at to 30minutes of HIT cardio.

 

[jonesboy]

5 days using HST
mwf full body workout
t th bi's and tri's and light cardio

 

[BOHICA]

3 Day - Push Pull Legs Routine

Sunday: Legs
Monday: Agility Drills & Kickboxing
Tuesday: Push
Wednesday: Agility Drills & Kickboxing
Thursday: Pull
Friday: Kickboxing
Saturday: Off

Loving it now, plus I'm eating everything I can since I'm burning so many calories kickboxing.

 

[SMOKEPALADIN]

4
M-Chest/Abbs
T- Arms
W- light Cardio
T- Back/ Abbs
F- Leggs/ Shoulders
S-Light Cardio
S- REST

 

[Kristofer68SS]

3 days. Starting strength program.

 

[Grunt76]

2 times a day 6-7 days a week now. trying something a bit new i've never done before.

How is that working out bro?

 

[millenium girl]

How many days a week do you lift weights?

I do a full body workout EOD. Only 1 rest day/week, sometimes none.

 

[BOHICA]

3 days. Starting strength program.

If its the Rippetoe program, it's a great program. I'm doing a modified version of it. I can't squat that many days so I do front squats and zerch squats. One each workout.

 

[Jason Pegg]

Ive been doing straight DC MWF for a while now.

Jason

 

[TeamSavage]

I work 5-6 days a week. But that's just because (1) I really enjoy lifting, and (2) I have plenty of free time. I usually spend just 25-30 minutes each day, so my total weekly volume is probably comparable to most people doing 3-day splits.

 

[SoMdHunter]

Mon - Back/Bi's
Tues - Chest/Tri's
Thurs - Leg/Delts
Fri - Arms

Occasionally I'll change it up and do Delts on Friday and leave out the arm only exercises.

 

[MiKeY ReSp]

I do 5 days a week. 3 on, 1 off, 2 on, 1 off.

 

[BOHICA]

After reading so much, and basically overhauling my program. I have come to the conclusion that 2-3 days in the gym with a full body routine or close to it is the best overall way to make gains. I'm currently on a 2 day a week split and the gains I'm getting are enormous. I highly recommend Beyond Brawn and Starting Strength they are great reads that really open a lot of peoples eyes.

 

[jonesboy]

i agree 3 days in the gym full body workouts is amazing.. I am using HST and the new Max Stim with good results..

 

[Ripped1]

I prefer a 5 day split, 3 on 1 off 2 on 1 off. This allows me to train heavy take a break and train heavy.

 

[peyton]

I do 6 days a week , i enjoy hitting only one muscle a day and i also do forearms and calves 3 days a week.

 

[bigluke39]

I workout every other day, so there is no right answer for me, and I workout 3.5 days per week. (3 one week, and 4 the next, alternating this every week.) Maybe once every 6 weeks, I will skip a Sunday workout, and move it to Monday.

 

[Chad]

6 on 1 off. but im taking two days off this week to heal up a bit.

 

[BOHICA]

6 on 1 off. but im taking two days off this week to heal up a bit.

Damn thats alot of time in the gym.

Remember you don't get bigger in the gym, you get bigger recovering from it.

 

[Kristofer68SS]

Damn thats alot of time in the gym.

Remember you don't get bigger in the gym, you get bigger recovering from it.

AMEN

 

[Sea223]

I'm lifting monday through Friday and cardio Wednesday through Sunday. I've been doing this for almost 2 months. When I started I was 19.5% BF now I'm 12.1 per 9 site pinch. I love it!!

 

[bigstabile]

Three days a week for me now. Doing a Bill Starr-esque program.

 

[BOHICA]

Three days a week for me now. Doing a Bill Starr-esque program.

3-4 days a week is all you need, congrats!!

 

[bigstabile]

3-4 days a week is all you need, congrats!!

Mon:
deadlift: 5x5 (all sets @ 5 rep max)
Bench: 5x5 (80% of 5 rm)
Squat: 1x5 (work up to 1 set @ 5rm)

Wed:
Bench 5x5 (all sets @ 5 rep max)
Squat: 5x5 (80% of 5 rm)
Rows: 1x5 (work up to 1 set @ 5rm)

Fri:
Squat: 5x5 (all sets @ 5 rep max)
Bench: 1x5 (work up to 1 set @ 5rm)
Deadlift: 5x5 (80% of 5 rm)

At week 5 I'll drop the 80% exercises and go do 3x3 and 1x3, during week 5 I use 5rm weights on 3x3 and 1x3, then weeks 6-9 I use my 3 rep max.

I'm at week 2 right now and I'm loving it.

 

[BOHICA]

Mon:
deadlift: 5x5 (all sets @ 5 rep max)
Bench: 5x5 (80% of 5 rm)
Squat: 1x5 (work up to 1 set @ 5rm)

Wed:
Bench 5x5 (all sets @ 5 rep max)
Squat: 5x5 (80% of 5 rm)
Rows: 1x5 (work up to 1 set @ 5rm)

Fri:
Squat: 5x5 (all sets @ 5 rep max)
Bench: 1x5 (work up to 1 set @ 5rm)
Deadlift: 5x5 (80% of 5 rm)

At week 5 I'll drop the 80% exercises and go do 3x3 and 1x3, during week 5 I use 5rm weights on 3x3 and 1x3, then weeks 6-9 I use my 3 rep max.

I'm at week 2 right now and I'm loving it.

Ah the beautiful 5x5 program, it's one of my favorites and I revert back to it anytime I hit a plateau. Currently I lift 3 times a week 2 upper body and 1 lower body and then a day of sprints. I do my main lifts bench press one upper body day, squats lower body day, deads second upper body day like 8x3 and then 2-3 sets of 6 -8 for all the rest of my accompanying lifts. Its what my athletes are doing currently and we all love it lol.

 

[dalvare1]

i never like to schedule my workouts around a "weekly" period. and it also depends on what my goals are. If I am bulking I decrease frequency, if im cutting, I actually workout more often.

 

[meb019]

i vary my routine every now and then. for the past couple months i had been doing more of a four day split:

Mon - chest, tris, abs
Tues - legs (quads, hams, calves...including deadlifts)
Wed - off
Thurs - upper back, biceps
Fri - shoulders, traps

with morning cardio and abs every other day.

now im back on a five day split, which consists of the following:

Mon - Chest, calves, abs
Tues - Quads, hams
Wed - tris, bis, forearms
Thurs - shoulders, traps
Fri - lower back, upper back

 

[p951]

I don't lift, I meditate

 

[Smiler51]

I lift 5-6 days a week. I'm addicted and wish I could do less as I'm over training for sure :-(

 

[camaroguy18]

for the past 5 years I have been working out M-W-F - high intensity (to failure) x3 sets per lift and hit every body part on all three days...it's how we were trained to lift back in high school in comparison to olympic lifts or targeting different muscle groups on different days. But seeing as the general consensus on this site seems to be targeting different groups on diff days, maybe I'll give it a shot

 

[cry0smate]

I've had the best luck for me anyway with a 4 day.

on/off/on/off/on/on/off

 

[DrnkMnky]

Sun - Legs
Mon - Chest / Calves
Tues - Biceps / Triceps
Wed - Off
Thurs - Back
Fri - Delts / Traps
Sat - Off

Abs and Forearms trained 2-3 times per week.

 

[tunnelrat]

nothing set...

1 on, 1 off... total body, high-volume workouts. been on this type of cycle for 2 months now with EXCELLENT results. i wonder how long i can keep adding weight to the bar though :blink: .

When the joints/cns need it, 2/3 off...

 

[JZ7757]

depending on my schedule, 3-4 days. If i get 3 solid days in hitting what i want, then i feel i did well for that week. Usually day 4 is a odd/end day, like legs/abs and a concentration point at the time.

 

[anabolicloc]

3 day rotation
1day/bi's and tri's
2nd/chest and back
3rd/legs and delts

 

[wrasslin116]

6 on 1 off so then I can hit each body part twice a week.

Monday- Biceps, triceps, legs

Tuesday- Shoulders, Neck (don't do legs on Tues because I workout at home on that day, do legs again Friday at our school weight room)

Wedsday- chest, back

Then back to what I did Monday and repeat then Sunday off so then theres 2 days rest between each bodypart and this has been working great for me.

 

[larue38462]

Damn thats alot of time in the gym.

Remember you don't get bigger in the gym, you get bigger recovering from it.

I also like to lift 6 days a week. I can lift for an hour and 15 mins a day at 1 body part per day and rest the other 22 hrs and 45 mins. I find that doing 3 day splits keep me in the gym too long, which is counterproductive in my opinion.

 

[RenegadeRows]

3 or 4 days a week, full body, compound heavy workouts

 

[BOHICA]

I also like to lift 6 days a week. I can lift for an hour and 15 mins a day at 1 body part per day and rest the other 22 hrs and 45 mins. I find that doing 3 day splits keep me in the gym too long, which is counterproductive in my opinion.

Then you are doing way to many sets/exercises for each body part.

 

[Skigazzi]

3 days, via Dogg Crapp, so I hit everything 2 times a week.

 

[JpB]

4 days

Push/Pull

Monday -Heavy
Tuesday-Light
Wednesday-Rest
Thursday-Light
Friday-Heavy
Weekend-Rest

 

[cassiusclay]

i get 3 days each week and sometimes if im lucky ill get a saturday or a sunday to make it 4 days.

ive got work and college so its hard not to spread everything out too thin

 

[BOHICA]

3 days, via Dogg Crapp, so I hit everything 2 times a week.

If it's DC then you hit everything 3 times every 2 weeks. Not everything 2 times a week.

 

[TripDog]

7 baby..............no rest for the wicked!!!!!!!!!!!!!!!!!!!!!!

 

[BOHICA]

7 baby..............no rest for the wicked!!!!!!!!!!!!!!!!!!!!!!

I like it considered more as no gains for the stupid!!!!!!!!!!!!

 

[Beige]

I like it considered more as no gains for the stupid!!!!!!!!!!!!

maybe it would ve stupid for you, but i know (personally) two INBF pros that hit it 7 days a week. it all depends on your genetics. look at how dorian yates trained in comparison to ronnie. i've even done the 7 days a week think with success (i'm now doing 6). bottom line is that my psysique and others that i know physiques are indications that it depends solely on the individual.:bb3:

 

[BOHICA]

two INBF pros that hit it 7 days a week. it all depends on your genetics

And 99% of the world doesn't have genetics that can benefit from 7 day a week training. If you are in that 1% go for it, but the saying still goes "You don't get bigger in the gym, you get bigger from recovering from it"

 

[TripDog]

either way i lift 7 a week and dont care what you think........

 

[TripDog]

sorry im on test................