How many days a week to you lift?
- 06-10-2006, 01:13 PM
- 06-10-2006, 01:16 PMBoard Sponsor
- 5'10" 215 lbs.
- Join Date
- Jan 2006
Usually ends up being three. 1on1off-1on1off-1on1off-2off repeat
- 06-10-2006, 02:05 PM
4 day split here
Sun - Chest/Tris/Abs
Mon - Legs
Wed - Delts/Bi's/Abs
Fri - Back/Abs
Cardio each w/o day. I know you really wanted my split routine. Who can blame ya?
06-10-2006, 02:57 PM
Six on One off been doing this for 10 years have made alot of gains but it should be what ever you feel good with.
06-10-2006, 04:26 PM
I've been doing
Day 1: Chest/Back Width/Delts/Back Thickness/Tris
Day 2: Bis/Calves/Forearms
Day 3: Rest
Day 4: Quads/Hams/Abs
Day 5: Rest
I end up with at least 4, usually 5, sessions per week. I'm sure I could get away with less, but I absolutely love going to the gym, and would probably physically assault students w/o the proper outlet to vent my frustration. I end up being an extremely patient teacher
The above split is my tweak to DC training. I only do one exercise per bodypart each workout, but hit everything 3 times using different exercised over the course of 15 days. Me gusta mucho
06-10-2006, 04:33 PM
06-10-2006, 05:33 PM
6 on 1 off, my body just likes high volume
06-10-2006, 05:38 PM
06-10-2006, 06:45 PM
Tues: Legs/Lower Back
06-10-2006, 09:36 PM
DC like program. Rotate between 2 on 1 off and 1 on 1 off. Basically either 4 or 5 days ew, not including cardio sessions.
06-11-2006, 01:39 PM
Only 1-2 days for me. It's all I can afford right now. Hit only major bodyparts, no arms, abs, neck, other little ****... Go to failure, 6-9 sets. Works for me for now...
06-11-2006, 02:20 PM
Do you pay per time for your workouts? Why not get a monthly membership instead (if you dont have it already).Originally Posted by DmitryWI
Im in the gym 5days a week, other than that can't really say my workouts (Im training with a clown right now).
06-11-2006, 02:23 PM
Usually 5 days a week,
Monday chest + cardio
Tuesday bi's & tri's + cardio
Thursday shoulders + cardio
Friday back + cardio
Sunday izza: :hot: :burg: hehehe
06-11-2006, 07:56 PM
Oh, I didn't mean I can't afford moneywise, I'm friends with owner and have 24/7 access and most of the time I'm the only one in the gym, kind of nice. But I'm too busy/tired to workout more often.Originally Posted by snakebyte05
06-11-2006, 11:32 PM
Originally Posted by DmitryWI
I hear ya with the time problem. When Im working and getting close to 50hours in its hard as hell to get in and still have time to go out with friends and just relax it seems.
06-12-2006, 01:00 AM
I'm reading this one.Originally Posted by Beowulf
06-12-2006, 01:28 AM
06-15-2006, 02:01 PM
Day1 - Legs
Day2 - Chest
Day3 - Shoulders/Abs
Day4 - Off
Day5 - Back
Day6 - Arms/Abs
Day7 - Off
Sometimes I do 3 days on 2 days off
Day1 - Legs/Abs
Day2 - Chest/Shoulders
Day3 - Back/Arms
Day4 - Off
Day5 - Off
06-16-2006, 11:43 PM
Bis/ Back/Lower back/ Abs (biceps before back is insane but the idea is that once you get to Back- you use your Back muscles rather than your arms to move the weight)
I don't do cardio because it kills my size and strength. I reach a fat burning BP during my weight training. I am still not sold on not doing cardio but I have shredded down to 11% BF from 19% in January.
06-24-2006, 12:00 AM
Out of curiosity, how bad is it for you to lift 7 days a week? If diet is spot on, split is chest, back, shoulders, hams, quads, bi's, tri's(not in this particular order) and roughly 6-8 hours of sleep a night. I have always been able to handle high volume and or frequency, but i really am not trying to fry the cns.
I am also working at lowes in the lumber department...biceps and front delts are worked a bit there.
06-24-2006, 12:34 AM
abs 3x a week cardio 6 I have to move my muscle groups around depending on if I training muay thai or mma that night some days
06-24-2006, 01:24 AM
2 times a day 6-7 days a week now. trying something a bit new i've never done before.
06-24-2006, 07:32 PM
His routine would be typical for "Hardgainer" style routines promoted by Stuart McRobert. Honestly, if more people gave them a shot there'd be a lot more satisfied bodybuilders. I was one of the unlucky people who inherited crappy genetics and trained 4-5 days per week for years without results. Then finally, someone put me on to Stuarts book and I'm finally hitting near the 200 pound body mass mark with 300+ bench, 400+ squat..... for reps.Originally Posted by snakebyte05
06-26-2006, 03:35 PM
3 days a week for me
Thinking of dropping a rest day and going with every second day off.
07-05-2006, 05:24 PM
I prefer to do 5 days a week but frequently only make it 4 because of work or the kids etc.
Mon Back, light bi's and forearms
Tues delts and calves
I throw cardio in at the gym when ever I can spare the time and usually run a couple of miles 2 times a week after work. My routine has been close to this with slight variations for the past 4 years.
07-05-2006, 05:30 PM
Originally Posted by Jayhawkk
Dude, are you going pro. My wife would kill me if I was at the gym that much. I do it while she sleeps as it is. There is no way I could fit that many in while she sleeps. I would certainly lose some BF% if I did this. Are you sure you are not overtraining?
07-05-2006, 05:34 PM
Are you referring to a routine where less time is spent in the gym? I have noticed, at times where I have had several consecutive days away from the gym, feeling much stronger than expected upon my return. I will check out Stuart McRobert and see what I find.Originally Posted by Gethuge
07-06-2006, 05:33 AM
Exactly. However Stuart's work is based on low volume and reduced frequency. It's literally based on the idea of doing just enough work to stimulate muscle growth and nothing more. Whole body workouts twice a week are the name of the game.Originally Posted by Cracker2
07-06-2006, 06:38 AM
Right now it's 4 just so I can keep the number of exercises per workout around 2-3.
07-06-2006, 09:46 AM
4 day split ala Westside Barbell. :good:
07-06-2006, 09:49 AM
Thanks. Sounds interesting. I will look into it and may give it a try to see how it works for me.Originally Posted by Gethuge
07-10-2006, 06:03 AM
6-7 days a week, heavy/light rotated
07-12-2006, 04:00 AM
Well, once is after work and my wife is at work and the other is on the way to work and my wife is at work And I pay attention as much as I can when training so I don't overtrain. If I feel worn then i'll just work some abs or do a lot of stretches or hit some exercises that I missed before due to time etc.
Mon 630-730am 4-530pm
Tue 630-730am 4-530pm
Non Work Days
Wed 1.5-2 hours at some time
Thu 1.5-2 hours at some time
Fri 630-730am 4-530pm
Sat 630-730am 4-530pm
Sun 630-730am 4-530pm
Non Work Days
Mon 1.5-2 hours at some time
Tue 1.5-2 hours at some time
Wed 630-730am 4-530pm
Thu 630-730am 4-530pm
Non Work Days
Fri 1.5-2 hours at some time
Sat 1.5-2 hours at some time
Sun 1.5-2 hours at some time
07-14-2006, 08:53 AM
mon - quads/hams/forearms/bi's/calves
tues - chest/shoulders/tri's/back
thurs - same as monday
fri - same as tuesday
sat - off
sun - off
07-14-2006, 09:25 AM
Originally Posted by Beelzebub
So your working chest 2x a week how is that going or have you been doing that for a while I used to do 2x a week than switched to 1x a week for each bodypart. weird thing is on 2x a week my weight/reps would go up quicker but not my max lifts. like on Bench I could do 3x6 at a higher weight quicker but my Max stayed stagnant for longer periods?
07-14-2006, 09:31 AM
been doing it since october-ish this past year. not a typical program though, one exercise per bodypart, most popularly (sp?) known as DC training.
07-14-2006, 10:25 AM
Originally Posted by Beelzebub
OH ok i have read a couple articles on DC training. Thanks for the reply
07-14-2006, 10:41 AM
DC training? Sounds like an off-shoot of Mentzer/Yates type training, I'll have to study up on it. Beelzebub are familar with those and is it close or something completely different.
07-14-2006, 01:30 PM
Well, it's similar to heavy duty in the sense that it is very intense and brief but that's about where it ends. DC preaches very intense training for very low volume so that frequency can be high. Herein lies the key difference. Mentzer kinda went off the deep end when in came to frequency and DC kinda picked up the pieces.Originally Posted by Basso
07-14-2006, 10:05 PM
Aaah, thanks, I always hated Heavy Duty, and I doubt I would respond well to this either, I'm a volume kinda guy. But sounds interesting I'll have to read up on it. Never can know too much!Originally Posted by Gethuge
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