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Getbig Bodybuilding Boards => Training Q&A => Topic started by: dj181 on August 28, 2012, 06:36:16 AM



Title: how many days per week do you fellas train?
Post by: dj181 on August 28, 2012, 06:36:16 AM
i'm thinking that optimum is most likely 3 or 4 days per week


Title: Re: how many days per week do you fellas train?
Post by: garebear on August 28, 2012, 06:45:46 AM
I'm not sure what you mean by train.

I lift weights 2-3 times per week.

I run 6-7 days per week.


Title: Re: how many days per week do you fellas train?
Post by: dj181 on August 28, 2012, 06:51:07 AM
I'm not sure what you mean by train.

I lift weights 2-3 times per week.

I run 6-7 days per week.

sorry man, i meant weight training

i used to be a cross-country runner so i know a bit about running, although i haven't run in awhile... too scared to lose mass i guess ;D

so how far do you run? how many miles are you putting in per week? also, do you do intervals, fartlek, LSD, AT runs?




Title: Re: how many days per week do you fellas train?
Post by: garebear on August 28, 2012, 06:56:49 AM
sorry man, i meant weight training

i used to be a cross-country runner so i know a bit about running, although i haven't run in awhile... too scared to lose mass i guess ;D

so how far do you run? how many miles are you putting in per week? also, do you do intervals, fartlek, LSD, AT runs?



I run about twenty miles a week.

I'm 36 years old. Not too worried about being massive.

More interested in staying lean and maintaining muscle.

I just run about 8 minute miles. If I lift, I run a shorter distance.

I don't enjoy running a whole lot, but it's the most effective cardio for me. I'm pretty busy during the day and don't want to spend a lot of time on a bike.


Title: Re: how many days per week do you fellas train?
Post by: dj181 on August 28, 2012, 07:09:43 AM
I run about twenty miles a week.

I'm 36 years old. Not too worried about being massive.

More interested in staying lean and maintaining muscle.

I just run about 8 minute miles. If I lift, I run a shorter distance.

I don't enjoy running a whole lot, but it's the most effective cardio for me. I'm pretty busy during the day and don't want to spend a lot of time on a bike.

good stuff man

20 miles per week, and maybe even up to 25 miles per week, is about right IMO

i remember reading somewhere that after about 30-35 miles per week test levels start to drop


Title: Re: how many days per week do you fellas train?
Post by: Donny on August 28, 2012, 07:38:32 AM
i'm thinking that optimum is most likely 3 or 4 days per week
i think it depends on your "intensity". Train hard and rest. Now if you train each muscle 2x a week then you have to cut down on sets and "intensity" which i think is bad. You have to remember when you train muscle groups there is always overlap..so muscles are trained more often than you think...direct and indirect.


Title: Re: how many days per week do you fellas train?
Post by: dj181 on August 28, 2012, 07:54:50 AM
i think it depends on your "intensity". Train hard and rest. Now if you train each muscle 2x a week then you have to cut down on sets and "intensity" which i think is bad. You have to remember when you train muscle groups there is always overlap..so muscles are trained more often than you think...direct and indirect.

agreed

plus this idea/concept of "systemic recovery" comes into play...

i'm not a fan of this idea/concept >:( >:( >:( and i try to deny that it's real, but it is real and it does exist


Title: Re: how many days per week do you fellas train?
Post by: funk51 on August 28, 2012, 11:49:17 AM
i'm thinking that optimum is most likely 3 or 4 days per week
3 to 4 days  is all any regular trainer needs or can tolerate with decent intensity.


Title: Re: how many days per week do you fellas train?
Post by: Donny on August 28, 2012, 12:03:39 PM
3 to 4 days  is all any regular trainer needs or can tolerate with decent intensity.
YES ;)


Title: Re: how many days per week do you fellas train?
Post by: dj181 on August 28, 2012, 12:07:41 PM
3 to 4 days  is all any regular trainer needs or can tolerate with decent intensity.

that seems to be true, but my problem is that i've got some addictive issues, so i either train nearly every goddamn day or not at all

it seems that i've gotta learn how to "harness" my drive/desire :-\


Title: Re: how many days per week do you fellas train?
Post by: WOOO on August 28, 2012, 04:32:54 PM
3 with weights, but i train every day for cardio


Title: Re: how many days per week do you fellas train?
Post by: wild willie on August 29, 2012, 06:58:03 AM
I train 4-5 days a week.


Title: Re: how many days per week do you fellas train?
Post by: Donny on August 29, 2012, 07:01:06 AM
I train 4-5 days a week.
yes that is spot on


Title: Re: how many days per week do you fellas train?
Post by: Yev33 on August 29, 2012, 11:13:04 AM
3 or 4 days


Title: Re: how many days per week do you fellas train?
Post by: jpm101 on August 29, 2012, 01:16:13 PM
Twice a week. Monday & Thursday, usually. 

Monday:   Hi pulls, one arm DB Hi-pulls, DB one are rows & chins

Thurs. Squats % front squats

Following Monday:   Press & dips

Thursday:  Hi Pulls,. DB Hi-pulls, DB rows & chins

Following Monday:  Squats & front squats

Thursday:   Press & dips

etc, etc, etc,,

Good Luck.


Title: Re: how many days per week do you fellas train?
Post by: funk51 on August 29, 2012, 04:15:44 PM
there's tons of ways to do this train everyday but one bodypart per day try to not train a connected part two days in a row say chest and shoulder throw a thigh day in between. use the eight days a week  training that many guys used years back simply think of a week as containg 8 days instead of 7 train every other day and after 8 days repeat the cycle hopefully adding weight depending on what stage of training your at beginner, intermediate or advanced.


Title: Re: how many days per week do you fellas train?
Post by: oldtimer1 on August 29, 2012, 04:16:29 PM
I always change up how I train. I had some health issues but I seem to be on the mend. Now I'm really in poor shape but I'm going to get into decent shape for a vacation in 4 weeks.

I'm doing a whole body routine twice a week. Running the other 5 days.

1. Power cleans  2 sets of 6 reps
2. Dumbbell squats 2 of 12.  Holding the dumbbells at my sides. Upright back. Squatting till bells brush the floor.
3. Stiff leg barbell deads off a block. Getting a nice deep stretch.
4. Dumbbell flat bench 2 of 6. Going as deep as possible.
5. Chins 2 sets. Dead hang trying to touch the top of my clavicles to the bar. No kips or minimal kips.
6. Low v bar cable row 2 of 12
7. Military presses 2 of 6 reps. Going all the way down.
8. Dumbbell laterals 2 of 10
9. cable bar curls 2 of 10
10. weighted dips 2 of 8
11. hanging leg raise super set with machine crunches.
12. standing calf raise 2 x 15
13. gripper work 2 sets. I use Ironmind grippers
14 neck work.

This takes me about 1.5 hours. I back track 6 workouts to a start weight. I see what my goal weight is going to be at the end of 6 work outs and I go back 5 to 10 pounds for workout one. Two workouts a week for three weeks. At the start the weights are light but I don't exceed my reps. It will get hard soon enough. If your goal is 225 in the bench for 2 sets at workout 6 a progression could look like this. Workout day one 200lbs. Workout day two 205lbs, workout day three 210 and so on to workout 6. I have made great and quick gains using this old fashion workout that many bodybuilders in the 50's used. I take two days off between workouts because of the drain of running.

Running is  varied. 10 x 400 repeat intervals. 6 x 800 meter intervals. Tempo runs from 2 to 5 miles. I find my lifting goes so much better when I'm not running. It's a tough combo. It compromises both adaptations to training.




Title: Re: how many days per week do you fellas train?
Post by: dj181 on August 29, 2012, 05:49:13 PM
there's tons of ways to do this train everyday but one bodypart per day try to not train a connected part two days in a row say chest and shoulder throw a thigh day in between. use the eight days a week  training that many guys used years back simply think of a week as containg 8 days instead of 7 train every other day and after 8 days repeat the cycle hopefully adding weight depending on what stage of training your at beginner, intermediate or advanced.

yeah, but what about this idea/concept of "systemic recovery"?

like i said before, i was trying to deny that it's real, but recently i stopped training every goddman day, and guess what? i've made some decent progress, and now my muscles have a much better "pop" and seperation to them 8)


Title: Re: how many days per week do you fellas train?
Post by: chaos on August 30, 2012, 07:21:54 AM
4 days


Title: Re: how many days per week do you fellas train?
Post by: funk51 on August 30, 2012, 08:13:53 AM
yeah, but what about this idea/concept of "systemic recovery"?

like i said before, i was trying to deny that it's real, but recently i stopped training every goddman day, and guess what? i've made some decent progress, and now my muscles have a much better "pop" and seperation to them 8)
the 8 days a week or beatle traing bet you don't see that connection is based on a one day on one day off training cycle one day rest in between. at the end of the 8 day cycle you see how you feel or progressed rest one or two days{or more} depending and start cycle again with the needed adjustments.


Title: Re: how many days per week do you fellas train?
Post by: Straw Man on September 01, 2012, 07:49:47 PM
I lift at least 3 days a week

usually 5

most likely

Upper Body M - W - F
Lower Body Tuesday and Thursday or Tuesday and Saturday



Title: Re: how many days per week do you fellas train?
Post by: d0nny2600 on September 04, 2012, 10:43:48 AM
I jerk off 3 times per day 7 days a week


Title: Re: how many days per week do you fellas train?
Post by: chaos on September 04, 2012, 10:53:03 AM
I jerk off 3 times per day 7 days a week
Glory Hole business is treating you good huh?


Title: Re: how many days per week do you fellas train?
Post by: d0nny2600 on September 04, 2012, 11:36:53 AM
Glory Hole business is treating you good huh?
As long as you keep coming three times a day I'll be fine


Title: Re: how many days per week do you fellas train?
Post by: chaos on September 04, 2012, 12:48:01 PM
As long as you keep coming three times a day I'll be fine
As long as you don't lose your touch, I'll keep coming. ;D


Title: Re: how many days per week do you fellas train?
Post by: oldtimer1 on September 06, 2012, 06:40:54 AM
I think it really comes down to how you train. Thinking about the track world a 800 meter guy trains hard and so does a 10k guy. The training is comparing apples to oranges though.

To extrapolate that thought to lifting it comes down to volume and intensity. If you are lifting moderate weights for a lot of sets with short rest between them you can train more frequently because it's an endurance based workout. If you are lifting heavy with say 4  to 6 sets per body part you will need time to recover.

So to condense my thoughts; training a body part once a week is a valid way to train if you are training to failure with heavy weights and low sets. If you are pushing the endurance factor with fast high sets twice a week is valid.

All of this doesn't apply if you are putting rocket fuel in your body. (steroids)


Title: Re: how many days per week do you fellas train?
Post by: JAM on September 14, 2012, 07:34:14 PM
5-7.

not getting stronger, and dont care to do so.i do it so i can get away with more eating.


I like the way this man thinks.   ;D   lift 6 days / cardio 7 and then yep... I can eat more.   :D


Title: Re: how many days per week do you fellas train?
Post by: njflex on September 14, 2012, 08:54:38 PM
4x per wk,,,


Title: Re: how many days per week do you fellas train?
Post by: Meso_z on October 05, 2012, 05:44:15 AM
4.. cant go lower.  ;D


Title: Re: how many days per week do you fellas train?
Post by: dj181 on October 05, 2012, 06:15:00 AM
4.. cant go lower.  ;D

welcome back brother

vive la france 8)


Title: Re: how many days per week do you fellas train?
Post by: Straw Man on October 05, 2012, 12:42:47 PM
My newest training split is 2 on 1 off with the body split in the following sequence:

Chest & Back
Delts, Bis ,Tris, Forearms
Quads, Hams, Calves, lower Back

So with 2 on and 1 off the amount of rest that each bp is getting is changing slightly each time

I've also been experimenting with the intensity and volume a bit

I  wanted to give my joints a bit of a break so I've been taking a weight that I can do about 12 reps to failure and doing 5 sets of 8 reps and just focusing on form, contraction and moving kind of fast between sets.   

An example of chest would be incline dumbbell press with a couple of warm up sets then 5x8, then slightl decline dumbell for 4x8 and then either dips or incline db flys for 3x10-12

For arms I'm taking a weight that I can do for about 15 reps and doing 5 sets of 10

It''s not something I will do all the time but it's a nice change of pace when I feel in a rut from trying to always do a max weight to failure on every set.  I've also been getting sore so I think it's good from a stimulus point of view just for variation


Title: Re: how many days per week do you fellas train?
Post by: dj181 on October 05, 2012, 05:38:12 PM
My newest training split is 2 on 1 off with the body split in the following sequence:

Chest & Back
Delts, Bis ,Tris, Forearms
Quads, Hams, Calves, lower Back

So with 2 on and 1 off the amount of rest that each bp is getting is changing slightly each time

I've also been experimenting with the intensity and volume a bit

I  wanted to give my joints a bit of a break so I've been taking a weight that I can do about 12 reps to failure and doing 5 sets of 8 reps and just focusing on form, contraction and moving kind of fast between sets.   

An example of chest would be incline dumbbell press with a couple of warm up sets then 5x8, then slightl decline dumbell for 4x8 and then either dips or incline db flys for 3x10-12

For arms I'm taking a weight that I can do for about 15 reps and doing 5 sets of 10

It''s not something I will do all the time but it's a nice change of pace when I feel in a rut from trying to always do a max weight to failure on every set.  I've also been getting sore so I think it's good from a stimulus point of view just for variation

Lee Labrada trained following a similar split ie. a 2on/1off split with the body split up 3-ways


Title: Re: how many days per week do you fellas train?
Post by: Donny on October 06, 2012, 02:10:13 AM
I like training chest+back together too. Sure most train them seperate with a small muscle group or on their own but i like the pump.. supersets Benches then rowing...


Title: Re: how many days per week do you fellas train?
Post by: Straw Man on October 06, 2012, 08:20:41 AM
I like training chest+back together too. Sure most train them seperate with a small muscle group or on their own but i like the pump.. supersets Benches then rowing...

yep, I always alternate chest exercise with a back exercise - my favorite if probably incline barbell press and front chins

I also like doing the same thing with presses with favorite being dumbell press alternated with shoulder width parallel grip pulldowns