How many days a week to you lift?

[ironwill]

5 days a week here: M-F.... then the weekend off to get a break from intense lifting and srict diet.

later

Scott

 

[Gutterpump]

3 day / fullbody - HST currently.
1on/1off/1on/1off/1on/2off/repeat
w/progressive load

Feels nice always having a pump all over.
Workouts have never been more intense either.
I hardly have to do any cardio this way, I keep it very minimal.

 

[b unit]

Usually ends up being three. 1on1off-1on1off-1on1off-2off repeat

same here

 

[AE14]

6 days

Monday: bi's
TUesday: off
Wednesday: Chest
Thursday: Back thickness
Friday: bi's/tris
Saturday: Shoulders
Sunday: Legs/ Back width

 

[Forster]

Sunday Rest
Monday - Legs
Tues- chest/tris/abs
Wed cardio only
Thru Legs
Frid Delts/Bi's/Abs
Sat cardio only

 

[disciple76]

Mon - Back
Tue - Chest & Abs
Wed - Legs
Thurs - Shoulders & Abs
Fri - Arms
Sat - Calves & Abs
Sun - Rest

20-30 Min. Cardio 6x week

I'm deployed to Iraq right now, so I have the time. Usually not this extensive back home, so I'm doing it while I can. How about "cheat meals" or "cheat days", I usually eat whatever I want on Sundays. I eat very clean through the week, so I can afford to.

 

[terracotta]

3 days

1on-1off-1on-1off-1on-2off repeat.

It's upper 1/lower 1/ upper 2/lower 2.

 

[Agent White]

4 lifting, 2 cardio HIIT! Keeps the fat off, and strength up.

 

[WeakPoint]

It seems like everytime I say ok I'm gonna take a rest day here, somebody calls me and asks me to go to the gym and well I can't say no. I've been going 6-7 days a week and trying to split it up as best as possible.
Chest/Tri's
Back/Bi's
Shoulders
Legs
I tend to do Legs only once a week. Would this be considered over-training or not enough rest?

 

[ticco]

i get there 6 days a week. i almost hate taking an off day even though i know its necessary. if i dont go i feel like im slacking off.

dan

 

[IntensePump]

Usually 5 days a week,
Monday chest + cardio
Tuesday bi's & tri's + cardio
Wednesday legs
Thursday shoulders + cardio
Friday back + cardio
Saturday cardio
Sunday izza: :hot: :burg: hehehe

quit tempting me...

 

[Marcus ATW]

Depends on the week 4 and 3 respectfully
Mon
Wed
Fri
Sun
----------------
Tue
Thur
Sat

 

[BLOODZ]

4 day split, 2on 1off 2on

day1 legs, abs
day2 shoulders and deadlifts
day3 off
day4 back and biceps, abs
day5 chest and tri

 

[JayCut]

i lift 6 days a week for football but as long as you give each muscle group three days at least youll be good so that means workout smart like no regular chest and tris do chest and shoulders because you work so much of both one in the same you catch on from there

 

[yeashescool]

3 days; fullbody n lovin' it

 

[aceink]

Sat- chest- abs- cardio
Sun- back- abs- cardio
Mon- legs- bi's- abs- cardio
tue- off
wed- shoulders- tri's- abs- cardio
thur- off
fri- off

 

[brandoppsx]

5 day split, 2 day rest

 

[ongoingsaga]

Generally 6 on 1 off (Fridays off... though sometimes I will take a Saturday or Sunday off too if I deserve it).

Chest
Back
Shoulders
Arms
Legs

 

[KingMeso]

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

Really? So what is the RIGHT number of sets?

You make that statement not knowing what his volume is, rest periods between sets, weight load, etc.

From your posts in this thread, you seem set on the fact that there is only one way to life/train/workout.

Different people respond to different things. That applies to pretty much everything in life.

Either way.....

Right now, I'm doing a 6-7 day a week split, working one muscle a day, with exception to legs which is twice a week (one day heavy, other day lighter but more volume).

If I'm sore and feel like I need to recover more, I'll skip that day and do some cardio.

I'm currently cutting, so I find this split works a lot better for me. My workouts are fairly short (45 mins max usually), but kept at high intensity (short rest periods between sets).

Now when I bulk, I'll throw more rest periods and do smaller splits.

 

[Manimalia]

those 7-day-a-week people better be real low volume.

 

[Soccer00]

the thing about lifting 6-7 days a week is that I vary lifting style/cardio form/length ALOT. Rowing vs running, intense >3rm, circuits at 20 reps, oly lifts, supersets, giant sets, complexes... many ways to excercise without overtaxing the body/cns in one specific way

 

[Lotto]

3 on 1 off repeat

 

[vruge87]

Mon. Chest
Tues. Back
Wed. Bicep/Tricep (basically arms)
Thurs. Legs
Fri. Pump Sets excluding legs
Sat/Sun. One of the two off, I lift whatever I feel didn't get hit hard enough during the week.

Lots of factors can play into how often you should lift.
To name a few:
Age
Are you on cycle
Sleep
Diet

It all depends on your goals.

 

[TripDog]

8 or 9

 

[bkoguy07]

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.

Hahah yeah that's how I view it, I rest the entire time I'm not in the gym... or playing basketball..

 

[Joshua86]

I've been doing a 6 day split, with Sunday being my rest day, however, if during the week I feel like I need rest, I'll take it. The split looks like this..

Monday - Chest/Back
Tuesday - Shoulders/Biceps/Triceps/Forearms
Wednesday - Legs
Thursday - Chest/Back
Friday - Shoulders/Biceps/Triceps/Forearms
Saturday - Legs
Sunday - Off

I work my abs frequently, but usually not during my regular workouts. I'll usually do abs earlier in the day, or later that day.

I've been thinking of doing this split, except taking out one day every week as a rest day, and switching up that rest day. For instance, the first week I'd skip Thursday's workout and rest. The next week, I'd skip Friday's workout, and rest, and so on. So within any given two weeks, I'd be hitting each muscle group three times, rather than four, always keeping Sunday as a rest day.

Anyone have any opinions?

 

[Orangepeel]

Mon-tue-thur-fri

 

[nemo]

3 on 1 off

 

[Dogsoldier]

4 days for me.

Monday - back and abs

Tuesday - off

Wednesday - chest and shoulder

Thursday - off

Friday - arms and abs

Saturday - legs.

 

[GXbcmFTO]

4 Days a week for me, once I get back from the Desert, I'll be swimming again 3-4x a week as well as lifting.

1.Chest/Back(Upper)
2. Full Body Circuit
*REST DAY*
3. Legs/Back(Lower)
*REST DAY*
4. Fully Body Circuit
*REST DAY*

~GX

 

[Griff55]

7

Monday- morning/evening
Tuesday- evening
Wednesday- morning/evening
Thursday- evening
Friday- morning


Works good for me. Ill go a month on this then just go mon-fri 1 time a week or start a 3 on 1 off cycle.

 

[joelast]

6 days a week, 8 workouts a week

 

[TheAlchemist]

i try for 5 but usually end up only doing 3

 

[TheAlchemist]

i try for 5 but usually end up only doing 3

 

[Aggravated]

5 days a week for me. I don't use a split, so 5 days, one for each muscle group!

 

[buuzer0]

I don't have much time, so usually 3 or 4 days a week right after work, usually Monday through Wednesday/Thursday... and sometimes on a Sat/Sun if I'm feeling it.

Usually it's only about 45 mins to an hour a workout, with hardly any rest between sets. What I mean is, as soon as I finish one excercise, I'll jump on another one for a different muscle. If I'm working biceps doing dumbell curls, I'll do my set and then immediately afterwards go and do some squats. Alternate back and forth between these two excercises for about 4 sets each, and then go and do the same thing on another set of bicep/leg excercises.

Yesterday ended up doing 3 bicep exercises (standing dumbell curls, seated dumbell concentration curls, standing barbell curls), 3 leg exercises (squat, standing calf raises, machine squat), 2 back exercises (row machine, lat pull-down), and 1 ab exercise (standing while using lat pull-down machine). Also did 2 sets on this other back machine that I don't know the name of.

One thing that is lacking from my workout is cardio, but I am breaking a sweat much like one with doing so many exercises with such little rest...

I know my workout is nowhere near perfect, and I'd be open to criticism of any of the above!

 

[brownstown89]

8 or 9

me too lol

but for real

Monday, Wed, Fri

with Tues and Thursday or sat/sun being cardio.

 

[MrBigPR]

I usually go about 5 days lifting with 2 days devoted to cardio exclusively.

Mon-Chest, Tues-Legs, Wed-Shoulders, Thurs- Back, Fri-Arms.

Abs Mon, Wed, Fri with pushups on Mon, Thurs and Sat.

 

[AllMaxBrian]

I'm doing four days a week with two cardio days and one day off...I wish I could lift every day without overtraining or having to eat 7000 calories to keep up