Author Topic: Train - how many days per week, and why? (Read 5363 times)

Gavin Laird · « **Reply #25 on:** October 30, 2007, 12:29:44 AM »

For Hypertrophy?

Whole body, 3 days a week. Or any other split that allows you to train each muscle group every 48-72 hours.

webcake · « **Reply #26 on:** October 30, 2007, 12:33:16 AM »

Quote from: Gavin Laird on October 30, 2007, 12:29:44 AM

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.

mass 04 · « **Reply #27 on:** October 30, 2007, 01:00:13 PM »

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

nuyork143 · « **Reply #28 on:** October 31, 2007, 02:52:31 PM »

Quote from: tomgreynolds on October 23, 2007, 06:51:07 PM

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!

mass 04 · « **Reply #29 on:** November 01, 2007, 02:40:25 PM »

Quote from: nuyork143 on October 31, 2007, 02:52:31 PM

Sure they are!

off topic, but your avatar is priceless

untamedsense · « **Reply #30 on:** November 01, 2007, 04:33:13 PM »

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.

mass 04 · « **Reply #31 on:** November 01, 2007, 07:17:53 PM »

Quote from: untamedsense on November 01, 2007, 04:33:13 PM

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.

Are you a natty? Not a flame, a seriou question.

Tryharder68 · « **Reply #32 on:** November 01, 2007, 07:18:19 PM »

4x a week

Tryharder68 · « **Reply #33 on:** November 01, 2007, 07:19:51 PM »

Quote from: mass 04 on November 01, 2007, 07:17:53 PM

hey, if you make progress and recover who cares what people think. I'd probably die after the eight day. 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

mass 04 · « **Reply #34 on:** November 01, 2007, 08:05:30 PM »

Quote from: Tryharder68 on November 01, 2007, 07:19:51 PM

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.

untamedsense · « **Reply #35 on:** November 02, 2007, 06:15:56 PM »

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.

Emmortal · « **Reply #36 on:** November 03, 2007, 04:22:54 PM »

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.

jude2 · « **Reply #37 on:** November 03, 2007, 07:05:48 PM »

Quote from: Emmortal on November 03, 2007, 04:22:54 PM

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.

JasonH · « **Reply #38 on:** November 04, 2007, 01:25:23 AM »

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.

mesmorph78 · « **Reply #39 on:** November 04, 2007, 06:17:49 AM »

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

NoCalBbEr · « **Reply #40 on:** November 04, 2007, 10:24:16 PM »

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

slaveboy1980 · « **Reply #41 on:** November 05, 2007, 05:18:04 AM »

Quote from: NoCalBbEr on November 04, 2007, 10:24:16 PM

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?

vonraider · « **Reply #42 on:** November 05, 2007, 08:24:55 AM »

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!

slaveboy1980 · « **Reply #43 on:** November 05, 2007, 09:24:10 AM »

Quote from: vonraider on November 05, 2007, 08:24:55 AM

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.

Bluto · « **Reply #44 on:** November 05, 2007, 09:55:52 AM »

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.

slaveboy1980 · « **Reply #45 on:** November 05, 2007, 09:59:42 AM »

Quote from: Bluto on November 05, 2007, 09:55:52 AM

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.

Bluto · « **Reply #46 on:** November 05, 2007, 10:31:17 AM »

Quote from: slaveboy1980 on November 05, 2007, 09:59:42 AM

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.

im telling like it is. always has, always will.

slaveboy1980 · « **Reply #47 on:** November 05, 2007, 10:32:37 AM »

Quote from: Bluto on November 05, 2007, 10:31:17 AM

im telling like it is. always has, always will.

always have.

NoCalBbEr · « **Reply #48 on:** November 05, 2007, 10:51:07 AM »

Quote from: slaveboy1980 on November 05, 2007, 05:18:04 AM

maybe your upper body will catch up if you dont split it and dont work it 4 days a week?
[/quote

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.

SirTraps · « **Reply #49 on:** November 05, 2007, 05:04:59 PM »

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.