Please check my working routine

[rikuzo]

Hi guys, i just wanted to know if training 6 days per week is ok? Doing each muscle group twice a week.

Monday - chect/back
Tuesday - shoulders/legs
Wednesday - biceps/triceps
Thursday - chest/back
Friday - shoulder/legs
Saturday - biceps/triceps

Is it okay to work like that 6 times per week? Thanks!

 

[Sean1332]

depends on the amount of volume per day but it looks like you're over training. i did that for so long and never realized until i stopped how much i was hindering my gains. what are your goals? arm days to me are pretty pointless

 

[rikuzo]

I want to do arms twice a day because they are my most skinny muscle group, as are my legs too. They look kinda out of proportion. Goal - bulking.

 

[Sean1332]

cut down on your volume and eat more and I garuntee you'll gain size

big back=big bis
big chest=big tris
squats=big legs

I would recommend checking out simplyshredded.com and finding a proven routine. that was my biggest mistake by not doing that. im doing 5/3/1 now and i love it. you can always throw bis in with back and tris with chest.

you need more than one off day. off days is what gives the body time to rest and grow. unless you're runnin gear-6 days is a lot.

if that's working for you though then keep it up and don't let anyone tell you otherwise. if your routine isn't working, then it's time to look into something else and check your diet as well

 

[rikuzo]

Um, what do you mean by saying 5/3/1 ?

 

[Sean1332]

it's the name of a program. there's some other good routines out also, or just find a decent bodybuilding split. I'm just speaking from personal experience by saying that 6 days a week didn't give me what I wanted. I was just addicted to being in the gym. I made more gains lifting 4 days per week than 6

 

[rikuzo]

I heard that it just takes 24-48 hours for muscle group to recover, so isnt training them once a week too little?

 

[Sean1332]

if you're training for hypertrophy then once a week is all you need. there's other programs out there that work a muscle group twice a week. there's some other members on this site that are more knowledgable. I'm just speaking from my experience. is your 6 day routine working for you?

 

[rikuzo]

Not really.. where do you find those programmes on that website? In forum or?

 

[Sean1332]

both

I recommend getting wendlers 5/3/1 book. you can download an online version. westside barbell is another program. there's tons man. search the forum, search that website. I'm driving otherwise I'd name more haha I'm in traffic..

 

[ThunderHumper]

Not really.. where do you find those programmes on that website? In forum or?

look up
wendlers 5/3/1
madcows 5x5
layne nortons p.h.a.t.

all great routines. personally my favorite is probly 5/3/1 for the simplicity and variability. you can go 3 or 4 days a week

i wouldnt do layne nortons unless youve been training a long time. its pretty advanced the volume will destroy your body if you dont have near perfect form on all your lifts, especially squats/deadlfts

 

[Sean1332]

what humper said. i forgot about 5x5. 5/3/1 is the ****. PHAT is awesome too but it'll tire your ass out

 

[rikuzo]

What do you guys think about this one?

 

[uvawahoowa]

Hi guys, i just wanted to know if training 6 days per week is ok? Doing each muscle group twice a week.

Monday - chect/back
Tuesday - shoulders/legs
Wednesday - biceps/triceps
Thursday - chest/back
Friday - shoulder/legs
Saturday - biceps/triceps

Is it okay to work like that 6 times per week? Thanks!

Way too much unless you're doing low volume workouts. In this split your tris won't recover before you lift chest the next day. If legs are a weak point, why lift them with another large bodypart?

Remember more isn't always better.

 

[carpee]

What do you guys think about this one?

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=69642"/>

HST is great, but make sure you learn the program.

it isn't just about going and doing a full body workout 3 times a week. you have to keep track of weight and follow the rep schemes

 

[Rodja]

if you're training for hypertrophy then once a week is all you need. there's other programs out there that work a muscle group twice a week. there's some other members on this site that are more knowledgable. I'm just speaking from my experience. is your 6 day routine working for you?

Although this is constantly purported in magazines, there is zero evidence to back up this claim. There is, however, a good amount of science showing that systematically implementing extra frequency does produce increased hypertrophy. IMO, extra frequency with lowered volume is going to be a better approach than one day of higher volume for both strength and hypertrophy.

 

[Sean1332]

Although this is constantly purported in magazines, there is zero evidence to back up this claim. There is, however, a good amount of science showing that systematically implementing extra frequency does produce increased hypertrophy. IMO, extra frequency with lowered volume is going to be a better approach than one day of higher volume for both strength and hypertrophy.

I learn something new every time I read your posts haha thank you

 

[ZiR RED]

Although this is constantly purported in magazines, there is zero evidence to back up this claim. There is, however, a good amount of science showing that systematically implementing extra frequency does produce increased hypertrophy. IMO, extra frequency with lowered volume is going to be a better approach than one day of higher volume for both strength and hypertrophy.

I agree with this. If you ever read the work of Buchenholz, he discusses frequency toleration and fatigue toleration cycles.

Basically, you train with higher frequency and lower levels of fatigue (or less volume if you measure it via volume/workout) repeating the same workout once every 3-4 days. Repeat this series 4 cycles, and then switch to a fatigue tolerance, where volume is increased and you are repeating the same workout once every 7-9 days for 2 cycles.

Br