4x per week or 3x for serious size?

[MassRuhlz]

Use to workout 4-5x per week before kids and family matters got in the way, now only get 3x per week in. Can u really gain muscle with 3 workouts per week? Planning on going back to 4x and see where it gets me. Any thoughts?

[webcake]

3 times a week is fine.

That being said, do what you want. 3-4 days a week is a good amount, which one you choose is up to you.

[tbombz]

 heres a cool idea =

workout mon-wed-fri


each workout =

choose one = deadlifts, rows, pullovers, pulldowns (or any variation)
choose one = squats, hack squats, front squats, lunges, leg press (or any variation)
choose one = bench press incline decline or flat, dumbells incline decline or flat (or any variation)
choose one = military press, upright row, dumbell press, side laterals, front raises(or any variation)
choose one = bent over rows, reverse pec deck(or any variation)
choose one = barbell curl, cable curl, preacher curl, front bouble bicep curl with the puller(or any variation)
choose one = close grip bench, dips, v-bar pushdowns, skull crushers(or any variation)
choose one = ab exercise (or any variation)



you will have a total of 8 different exercises to do. for every one, do a few sets to warm up, then do one set to complete failure.


pick a different exercise and a different order of doing all of them at every workout.

[leonp1981]

If you're training naturally, 3x a week is fine.  Compound movements, not too much volume.

Getting everything done in 3 workouts allows you more free time with your family, and more time to recover ready for your next workout.

[greg2112]

I did my homework with reading DC training info and made the switch 6 months ago to the 2 day split which mon-wed-fri and I have gotten bigger, and stronger then ever before.

not saying you must do some variant of DC lifting but lifting 3 times a week is plenty.

got great results by this as well and it's three days a week

monday-squats

wed-presses

friday deadlift

following week

monday-press

wed-squats

fri-presses again

[El Guapo]

heres a cool idea =

workout mon-wed-fri


each workout =

choose one = deadlifts, rows, pullovers, pulldowns (or any variation)
choose one = squats, hack squats, front squats, lunges, leg press (or any variation)
choose one = bench press incline decline or flat, dumbells incline decline or flat (or any variation)
choose one = military press, upright row, dumbell press, side laterals, front raises(or any variation)
choose one = bent over rows, reverse pec deck(or any variation)
choose one = barbell curl, cable curl, preacher curl, front bouble bicep curl with the puller(or any variation)
choose one = close grip bench, dips, v-bar pushdowns, skull crushers(or any variation)
choose one = ab exercise (or any variation)



you will have a total of 8 different exercises to do. for every one, do a few sets to warm up, then do one set to complete failure.


pick a different exercise and a different order of doing all of them at every workout.

this is the routine that all of the old school bodybuilders used to do. perfect for a home gym too

[MassRuhlz]

So basically, full body workouts 3x per week....actually did them when i first started working out.....28 years ago! I'm 44 now and always trying to improve and gain(6'-2", 255lbs....forever natural.)Started today, whole body pump, not just bi's or chest...everything .....

[Zach Trowbridge]

heres a cool idea =

workout mon-wed-fri


each workout =

choose one = deadlifts, rows, pullovers, pulldowns (or any variation)
choose one = squats, hack squats, front squats, lunges, leg press (or any variation)
choose one = bench press incline decline or flat, dumbells incline decline or flat (or any variation)
choose one = military press, upright row, dumbell press, side laterals, front raises(or any variation)
choose one = bent over rows, reverse pec deck(or any variation)
choose one = barbell curl, cable curl, preacher curl, front bouble bicep curl with the puller(or any variation)
choose one = close grip bench, dips, v-bar pushdowns, skull crushers(or any variation)
choose one = ab exercise (or any variation)



you will have a total of 8 different exercises to do. for every one, do a few sets to warm up, then do one set to complete failure.


pick a different exercise and a different order of doing all of them at every workout.

Missing anything for hamstrings, but otherwise looks about right.

[Hedgehog]

I get better gains than ever training 3 times a week.

Aim for 1-3 cardio sessions per week on the off days and you will be fine.

The cardio helps you recover, and also stay more healthy.

[oldtimer1]

How about something like this.  I have made good gains over the years using something like this.  Warm ups not listed.

Monday:  Power Cleans  3x3
             Chins 2 x max
             Seated low cable rows 2 x12
             Reverse pulldowns
             
             Bench 2 x 6
             Inclines 2 x6
             Flys 2 x10
 
             Stiff Deads 2 x 6
             Weighted back extensions 2 x 12

             Weighted crunches


Wednesday:  Leg Press 2 x 15
                   Squats    2 x 10
                   Leg extensions 2 x 15
                   Leg curl 2x10

                   Hanging leg raises
                   Lower ab reverse crunches

                   Standing calves 2 x 15
                   Seated calf 2 x15

                   Neck work


Friday:        Power snatches 3 x 3
                 DB presses 2 x 8
                 Lateral delt raise 2 x 10
                 Rear delt raise 2 x10

                 DB Shrugs 2 x 15

                 Weighted dips 2 x8
                 Tricep pushdowns 2 x 10
                 Lying tricep extensions 2 x6


                 Bar curl 2 x10
                 Alt DB curl 2 x8
                 Con curl 2 x8

                 Wrist curl 2 x20
                 Reverse wrist extension 2 x15

                 AB work


Hitting one body part a week will work because of overlap.  For example bi and tris get hit hard on chest and back day with presses/pulling.  Legs get hit three times a week with one day devoted to just legs. Chest gets hit again on delt and arm day with weighted dips for triceps.  Back is getting more than enough secondary use the back day and Olympic lifts on other days.  I could go on but you get the idea. 

This is a brutal routine if you push max weight for the reps stated.  It's exhausting.  I believe you should start light in the beginning of the cycle and slowly add weight.  Going to the max every workout will lead to quick burn out.  Train hard but only red line it for a few short weeks.  On off days do your cardio like fast walking, running, biking or what ever you prefer.  Make sure you have some do nothing days included.  When you are burnt out take a week off.  Change exercises if you like.  Dumbbell shoulder presses could be replaced with say military presses.  A good source of choices of exercises is Bill Pearl's book Keys to the Universe.  This workout should take you about an hour and a half. 




               

[webcake]

heres a cool idea =

workout mon-wed-fri


each workout =

choose one = deadlifts, rows, pullovers, pulldowns (or any variation)
choose one = squats, hack squats, front squats, lunges, leg press (or any variation)
choose one = bench press incline decline or flat, dumbells incline decline or flat (or any variation)
choose one = military press, upright row, dumbell press, side laterals, front raises(or any variation)
choose one = bent over rows, reverse pec deck(or any variation)
choose one = barbell curl, cable curl, preacher curl, front bouble bicep curl with the puller(or any variation)
choose one = close grip bench, dips, v-bar pushdowns, skull crushers(or any variation)
choose one = ab exercise (or any variation)



you will have a total of 8 different exercises to do. for every one, do a few sets to warm up, then do one set to complete failure.


pick a different exercise and a different order of doing all of them at every workout.

That looks like a good workout. I might give this one a go soon. I feel like a change...

[Charlys69]

3 or 4 workouts a week itīs not a so big difference.....at least i vote for train each other day, 1 on, 1 off, so you train the whole Body in 3 workouts over 6 days....the rest day between the workouts are a good insurance that you can train hard & intense in each workout.

[BIG_STI]

3 - 4 times a week is fine, I do 4 days and just split it up into

Chest and arms - Monday

Legs - Wednesday

Shoulders - either Thursday or Saturday. I do this because I have some shoulder issues and I can focus more on my shoulders than trying to do them with chest.

Back - Friday

[heretostay13]

There's no perfect way really. Obviously everyone has to approach this differently (lifestyle, ability to recover, etc.) I've found that a bodypart once every 5 days (4 on, 1 off split) works really well with just enough time for recovery and keeps the frequency high.

[jpm101]

Monday...Upper body. 3 to 4 sets per body parts.  Example: BP (pec's, front/lateral delts & triceps), chins (lat's, biceps and rear delts). Upright rows..medium grip (traps, lateral and rear delts, biceps). If you feel the need than one tricep and one bicep exercise. Notice than every muscle group is linked to another, either in a minor or major way.

Wednsday......lower body. Squats, BB'er style (quads/hips/butt). Romanian DL (hams and lower back). If anyone thinks they will break in half if including squats and Romanian Dl in the same workout, they are mistaken. Calf raises.

Friday...upper body again..same exercises.

Next Monday start with Lower body exercises, Wednsday upper body and friday lower body again. Alternate upper and lower's starting each monday workout day. Throw in abs when ever you wish.

Can-did (AKA tbombz) gives excellent advice on a basic and productive workout. Has worked for years building size and strength on many men (indeed K.I.S.S.). Some times you just need a little to get a lot in lifting. Good Luck.

[kh300]

I did my homework with reading DC training info and made the switch 6 months ago to the 2 day split which mon-wed-fri and I have gotten bigger, and stronger then ever before.

this is usually the case with low volume progressive training.. but its nearly impossible to convince people of this. bodybuilders are so compulsive in nature and deluted into thinking they must do high volume and get pumps in order to grow..

[greg2112]

this is usually the case with low volume progressive training.. but its nearly impossible to convince people of this. bodybuilders are so compulsive in nature and deluted into thinking they must do high volume and get pumps in order to grow..

AGREE.  I was a high volume lifter in the past!  got stuck, stayed the same and no changes.  made the switch to low volume and work on overload.  bam, started to grow again. 

[Mr. big]

3 times per WEEK

Tuesday - Chest, Shoulder, Tris

Thursday - Back, Bis, Traps

Saturday- LEGSSSSSSSS

[Tyr]

3-4 times a week is plenty. Everyone responds differently so you'll have to experiment to find what works for you.

[wild willie]

Use to workout 4-5x per week before kids and family matters got in the way, now only get 3x per week in. Can u really gain muscle with 3 workouts per week? Planning on going back to 4x and see where it gets me. Any thoughts?

I work out 4 times per week and that is just about right for guys that have trained for years.

I have trained for at least 20 years and I feel like I don't need to be in the gym as much as I use to.

I never trained more than 6 days a week.

But now, I feel like 4 days a week is perfect.

I will usually do an exercise for each bodypart..... maybe 2 sets per exercise and try to hit each bodypart with a different exercise each day. Keep in mind I only do 2 sets per exercise, so I am not overtraining any one area. My calves and triceps have really developed the most.