Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Livewire on September 26, 2007, 10:33:58 AM
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I'm a 205 pound kid. probably 10% bodyfat year roudn. I want big muscles.
How often should I train? I see most good guys at my gym go at least 5 times per week. Dorian only trained THREE days a week to build his base.
I'm confused. thanks!
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if your just starting out. start with 3 days a week and move up, when you feel your body can handle it. You can just start out with 5 days because you'll run your body to the groud. rocovery is more important then training and so is eating.
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4 days
1. chest and abs
2. back & bis
3. rest/cardio
4. shoulders/tris
5. legs
6. off
7. off
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as often as possible.
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I'm a 205 pound kid. probably 10% bodyfat year roudn. I want big muscles.
How often should I train? I see most good guys at my gym go at least 5 times per week. Dorian only trained THREE days a week to build his base.
I'm confused. thanks!
I think three times a week is close to optimal.
Study shows that training twice every other day is more effective than training every day.
So if given a choice, three times a week.
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if your just starting out. start with 3 days a week and move up, when you feel your body can handle it. You can just start out with 5 days because you'll run your body to the groud. rocovery is more important then training and so is eating.
to be honest most guys who workout more than 3-4 times a week (when training for bigger muscles, not sport specific training) do it mostly because they are obsessed not necessarily because it gives you better results. For the majority of people , 3-4 hard workout sessions per week is as much they can mentally and physically cope with in the long run.
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4 times a week Monday Teusday, Thursday, Friday.
Sometimes with work I can only train on the week end.
Then I train Saturday morning and afternoon, Sunday morning and afternoon.
So bassically four sessions.
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3 days a week for mass gains is usually enough.
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Everyone is different. I started doing 3 times a week, then 4 times a week then moved onto 5 times a week. Probably not the most effective but i just loved being in the gym. I'm about to start HST soon, 3 sessions a week, each session is a full body workout.
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Everyone is different. I started doing 3 times a week, then 4 times a week then moved onto 5 times a week. Probably not the most effective but i just loved being in the gym. I'm about to start HST soon, 3 sessions a week, each session is a full body workout.
lifting weights 5 times per week is not the best strategy if you wanna grow. most guys who train that many times per week are just obsessed and are only limiting their gains .i used to go in 5 days a week too, i got some results..but i have gotten alot better with 3..max 4 sessions per week...the same thing with everyone i have trained+talked too
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I don`t train by the "week". I`m doing 3 workouts in 5 or 6 days. If i only train every bodypart 1 time a week the progress is not better than on a 5-6 days schedule. So over the long run i can do more productive workouts. If my workout schedule where "shorter" i suffered overtraining earlier, and injuries and imflamation of the joints/Tendoms came also earlier.
But it also depends on how hard and how much you are training, and how much you`re Body can take....
So, for me that schedule works !!
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to be honest most guys who workout more than 3-4 times a week (when training for bigger muscles, not sport specific training) do it mostly because they are obsessed not necessarily because it gives you better results. For the majority of people , 3-4 hard workout sessions per week is as much they can mentally and physically cope with in the long run.
i agree.. if you had all the evidence in the world that all you have to do is A 3x's a week and anything else will slow down your gains.. 90% of everyone will add in B,C,and D and do it 5x's a week
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4 on and two off lately..
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3-4 days a week does the trick for me
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mon, tues, thurs, fri ........works well
Gives u enough time to properly recover.
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I am on a training split that I made for myself and it works great
Day 1: Chest, Shoulders, Tris
Day 2: OFF
Day 3: Back, Bis
Day 4: OFF
----REPEAT----
I don't train legs right now because they are already over-developed
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I am on a training split that I made for myself and it works great
Day 1: Chest, Shoulders, Tris
Day 2: OFF
Day 3: Back, Bis
Day 4: OFF
----REPEAT----
I don't train legs right now because they are already over-developed
You should still train them. Unless they are WAY out of proportion with your upperbody, keep training them.
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day 1
bench
squats
chins
curls
db rows
calf raises
day 2
off
day 3
deadlifts
dips
military press
lat raises
skull crushers
leg raises
day 4
off
day 5
incline bench
front squats
pull ups
t-bar rows
db curls
standing calf raises
day 6
off
day 7
rack deads
cling and press
close grip bench
upright rows
leg raises
lunges
repeat
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Right now I do 4 days a week.I wanna get back to 5 days a week with taking the weekends off.I hardly ever see the inside of the gym on a weekend.
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to be honest most guys who workout more than 3-4 times a week (when training for bigger muscles, not sport specific training) do it mostly because they are obsessed not necessarily because it gives you better results. For the majority of people , 3-4 hard workout sessions per week is as much they can mentally and physically cope with in the long run.
thanks for your analysis, Sigmund.
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3 days a week. that's a fucking joke.
gimme a break. i don't know anybody builder (with serious development) who train 3 days a week. DOrian yates BS'ed. He didn't train 3 days a week.
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thanks for your analysis, Sigmund.
yw, miss pumpfelstrapf
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3 days a week. that's a fucking joke.
gimme a break. i don't know anybody builder (with serious development) who train 3 days a week. DOrian yates BS'ed. He didn't train 3 days a week.
dorian did train 3 days a week his first few years...(did more workout per week after 86 tho)
dexter trained 3 days a week for years
i know several guys who weight over 120kg who train 3 days a week.
but thats not the point. guys who go in 6 days a week are just obsessed (in many cases) and would get alot better results by working out 3-4 days a week. (bodybuilders)
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Its a trial and error process to figure out what will work best. I used to train with a guy and he responded best to lifting 6 days a week, hitting each body part twice a week. I've tried everthing: the push/pull routines, high volume routines, three days a week, four days a week. For me, I've found that I respond best to five days a week on a High Intensity Training routine. My days are divided into: Chest, Back, Legs, Shoulders/Traps, and Bi's/Tri's/Forearms, with abs four times a week.
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I do a 5 day workout, only because I dont like to spend forever in the gym.
Looks something like this:
Chest
Back
Shoulders
Off
Legs
Bi's/Tri's
Off
Repeat
Works for me. ;D
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For Hypertrophy?
Whole body, 3 days a week. Or any other split that allows you to train each muscle group every 48-72 hours.
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For Hypertrophy?
Whole body, 3 days a week. Or any other split that allows you to train each muscle group every 48-72 hours.
Yep, HST training. I'm about to start HST for the open challenge thread.
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I have tried 3 day 4 day and 5 day splits. I think 4 days is best by far
M-Shoulders Biceps Calves
T-Legs
W-Chest Triceps
TR-Back Calves Forearms
Fri Sat Sun-off
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I am on a training split that I made for myself and it works great
Day 1: Chest, Shoulders, Tris
Day 2: OFF
Day 3: Back, Bis
Day 4: OFF
----REPEAT----
I don't train legs right now because they are already over-developed
Sure they are!
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Sure they are!
off topic, but your avatar is priceless ;D
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I'm probably going to get nailed big time on this board but here's my workout schedule: 12 days on, 2 off, then restart...
Chest
Shoulders
Triceps
Legs
Back (thickness one week, width the next)
Biceps
With each workout I LITERALLY do different exercises for each bodypart then restart all over the next cycle. I like the gym, feel I get plenty of rest between respective workouts, my gym-time is from 45 minutes to 1 hour 15 minutes and I hit very hard and heavy.
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I'm probably going to get nailed big time on this board but here's my workout schedule: 12 days on, 2 off, then restart...
Chest
Shoulders
Triceps
Legs
Back (thickness one week, width the next)
Biceps
With each workout I LITERALLY do different exercises for each bodypart then restart all over the next cycle. I like the gym, feel I get plenty of rest between respective workouts, my gym-time is from 45 minutes to 1 hour 15 minutes and I hit very hard and heavy.
hey, if you make progress and recover who cares what people think. I'd probably die after the eight day. ;D Are you a natty? Not a flame, a seriou question.
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4x a week
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hey, if you make progress and recover who cares what people think. I'd probably die after the eight day. ;D Are you a natty? Not a flame, a seriou question.
DAMN!!!! I guess as long as you are making progress, than thats all that counts. Though, I cant help but ponder the long term effects on your CNS, joints, etc
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DAMN!!!! I guess as long as you are making progress, than thats all that counts. Though, I cant help but ponder the long term effects on your CNS, joints, etc
no kidding 12 days straight for a natty is a lot, I'm not an expert but i would think the body would say "enough" eventually. I'm in my early twenties and only trai 4 days a week.
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Completely natural! 43, 44 in March 2008...5'10" 230#
I keep track of training days on a calendar...2005 - 271 2006 - 282 2007 (so far) - 245 So I have missed a few extra days as needed or forced.
Everything seems intact, except the knee I had surgery on in 2002, but it was totally unrelated to lifting.
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I just moved to a 5 day week from a 3 day week and am tuning my workouts. I think whatever works for you is the best. Currently I'm doing Monday/Tuesday on, Wednesday off, Thursday/Friday on, Saturday/Sunday off. It's working out pretty good so far, I'm still adjusting to it so we'll see in a few months how I'm still holding up.
Some guys respond well to just 3 days a week, I was hitting a plateau so I moved my days and intensity up a notch.
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I just moved to a 5 day week from a 3 day week and am tuning my workouts. I think whatever works for you is the best. Currently I'm doing Monday/Tuesday on, Wednesday off, Thursday/Friday on, Saturday/Sunday off. It's working out pretty good so far, I'm still adjusting to it so we'll see in a few months how I'm still holding up.
Some guys respond well to just 3 days a week, I was hitting a plateau so I moved my days and intensity up a notch.
That is how I train right now, but I call it 4 days a week.
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Four days a week is fine regardless of whether your a natural or not - my split:
Mon - Legs
Tue - Chest and Bis
Wed - Off
Thu - Delts and Tris
Fri - Back and Abs
Sat - Off
Sun - Off
I've had this split for the last five years at least and have no plans to change it.
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5 days a week..straight
monday back (used to be chest but everybody works chest on monday so its a nightmare on barbell chest day)
tues-chest
wed -shoulders
thursday-legs
fri -arms
.. why? because the way i pound each bodypart i can only do one perday..
in the new yr im thinkin of putting arms with shoulders on fri and have a day of on wed
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I train 5 days a week
monday-chest/abs (I'm not like everyone that does chest on monday, but my chest is a weak point)
tuesday- back/traps
wednsday- shoulders/calves
thursday- off/ sometimes cadio at home
friday- bis/tris
saturday- Legs
sunday- off / sometimes cardio at home
this is the split I use b/c my lower body grows like weed. so, I'm tring to build the upper body. I would rather, take wedsday and sunday off the thursday and sunday off. Its really do to work and personally life
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I train 5 days a week
monday-chest/abs (I'm not like everyone that does chest on monday, but my chest is a weak point)
tuesday- back/traps
wednsday- shoulders/calves
thursday- off/ sometimes cadio at home
friday- bis/tris
saturday- Legs
sunday- off / sometimes cardio at home
this is the split I use b/c my lower body grows like weed. so, I'm tring to build the upper body. I would rather, take wedsday and sunday off the thursday and sunday off. Its really do to work and personally life
maybe your upper body will catch up if you dont split it and dont work it 4 days a week?
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One body part a day, five to seven days a week. If your only training one part a day you can smash it and not overtrain. Training three days a week is useless if you want to get big. All thats going to do is maintain what you have unless you are a beginner. Four days a week is the minimum you should train. Overtraining is over rated!
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One body part a day, five to seven days a week. If your only training one part a day you can smash it and not overtrain. Training three days a week is useless if you want to get big. All thats going to do is maintain what you have unless you are a beginner. Four days a week is the minimum you should train. Overtraining is over rated!
bullshit, as CNS fatigue is not only connected to isolated muscle groups.
the main thing is not overtraining.splitting the body too much is inefficient training.
instead; dont go to failure and hit the bodyparts more often.
i made gains on 4-5 splits for sure..but its not the best way to train.
bottom line: train 3-4 days a week. exactly how you do it doesnt matter as long as you have fun and do the basic exercises and try to get stronger.
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im at the gym 7 days a week.
reasons are two:
#1 - the more frequent, the better the results
#2 - i like to be at the gym.
hope this helps.
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im at the gym 7 days a week.
reasons are two:
#1 - the more frequent, the better the results
#2 - i like to be at the gym.
hope this helps.
no you lie like all gypsies. you wanna sabotage for other people. you spread fake advice like arnie and nasser. besides its not giving you results.
;D
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no you lie like all gypsies. you wanna sabotage for other people. you spread fake advice like arnie and nasser. besides its not giving you results.
;D
im telling like it is. always has, always will.
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im telling like it is. always has, always will.
always have.
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maybe your upper body will catch up if you dont split it and dont work it 4 days a week?
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it has worked for me. I also, changed to doing inclines first and my upper body got thicker. when I mean cardio., I'm just doing 10-15 minutes. I do it mainly for heart health but I'm going to cut it out. I can't eat enough to keep the muscle mass on when doing cardio. I tend to lose bodyweight quickly.
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3 days a week is best for a natural if you lift heavy imo. Thats what im doing right now and im making very good gains. I have seen some naturals get pretty damn big on 3 days a week.
Chest/triceps--legs--back biceps every 7 days.
If i had the time i would add cardio and abs one extra day but i dont, and im making good progress. I drink 40-50 grams of whey protein 7 days a week, eat clean and take glutaimine/bcaa powder/zma and tribex along with Carlsons liquid fish oil. my best is a 315 incline a few years ago, im steadily getting back there now.
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3 days a week is best for a natural if you lift heavy imo. Thats what im doing right now and im making very good gains. I have seen some naturals get pretty damn big on 3 days a week.
Chest/triceps--legs--back biceps every 7 days.
If i had the time i would add cardio and abs one extra day but i dont, and im making good progress. I drink 40-50 grams of whey protein 7 days a week, eat clean and take glutaimine/bcaa powder/zma and tribex along with Carlsons liquid fish oil. my best is a 315 incline a few years ago, im steadily getting back there now.
good job. drop the glutamine tho, its useless for a bodybuilder.
when do you do shoulders?
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with heavy inclines and heavy shrugs(on back day) i really dont need to do shoulders-i used to military but i dont need the rotator cuff problems. back shoulders are easy gainers for me.