How many days a week to you lift?
- 06-10-2006, 03:13 PM
- 06-10-2006, 03:16 PM
- 06-10-2006, 04:05 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, 04:57 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, 06:26 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, 06:33 PM
06-10-2006, 07:33 PM
06-10-2006, 07:38 PM
06-10-2006, 08:45 PM
Tues: Legs/Lower Back
06-10-2006, 11:36 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, 03:39 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, 04:20 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, 04:23 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, 09:56 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
06-12-2006, 01:32 AM
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, 03:00 AM
06-12-2006, 03:28 AM
06-15-2006, 04:01 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
06-17-2006, 01:43 AM
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, 02:00 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, 02:34 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, 03:24 AM
06-24-2006, 09:32 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, 05:35 PM
3 days a week for me
Thinking of dropping a rest day and going with every second day off.
07-05-2006, 07:24 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, 07:30 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, 07:34 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, 07:33 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, 08:38 AM
07-06-2006, 11:46 AM
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